Because you are exercising for the first time, the muscle tissue is in the stage of injury repair, that is, the so-called adaptation stage, so you will feel pain, and you will feel pain in future muscle training. This is a normal phenomenon. The way to relieve pain is to massage muscles more after exercise. If you exercise endurance and enhance heart and lung function, after one week, the intensity and weight of exercise will not make your muscles ache again.

Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and improve body shape.

Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group.

Gym training program:

Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.

1, spinning bike: good atmosphere, great strength, great fatigue and good effect.

2, aerobics: good atmosphere, moderate intensity, fatigue, effective.

3. Treadmill: In atmosphere, strength, fatigue and effect.

4, yoga: good atmosphere, moderate intensity, fatigue, effective.

People who lose weight after exercise can do 2-3 groups of sit-ups, with more than 25 in each group.

The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong.