Aerobic fitness plan: 3-4 times a week, 30-40 minutes each time, and the heart rate is controlled at about 70-80% (220- your age).
Strength Fitness Program: Training every other day. Training content: 4-6 groups of push-ups, with a rest of 60-90 seconds between groups (pay attention to the action standard, not too fast, and the completion time is about 3 seconds). 4-6 groups sit-ups, rest for 60-90 seconds between groups (be careful not to use "inertia" and hold your head with your hands.
In addition, strength training can also be replaced by "Pilates" (there are training videos online)
"Pilates" (originally used for rehabilitation, has now become a necessary item in the gym) is becoming more and more popular because it is easy to learn, has obvious effects and is not limited by the venue. It makes the spine soft and tough by exercising the core parts of the body (waist and abdomen muscles, including transverse abdominis, oblique abdominis, oblique abdominis, rectus abdominis and erector spinae).
(1) For office workers who lack exercise, sitting in the office all the year round makes their muscles lose strength, can't support their bodies, and they are prone to backache, and even their body lines are out of shape over time. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.
(2) Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.