1. Set goals: First, set your own fitness goals. This can be to increase muscle mass, improve cardiopulmonary function, reduce body fat and so on. A clear goal will help you make an appropriate exercise plan.
2. Make a plan: Make an exercise plan that suits you according to your own goals. This may include aerobic exercise (such as running, swimming and cycling), strength training (such as weight lifting, squats and push-ups) and flexibility training (such as yoga and stretching). Ensure that all kinds of exercises are included in the plan to improve physical fitness in an all-round way.
3. Increase the amount of exercise: gradually increase the intensity and duration of exercise. At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of high-intensity aerobic exercise every week, and at least twice a week.
4. Keep recovering: Give your body enough time to recover. Arrange rest days between exercise days so that muscles can be repaired. Make sure you get enough sleep every night to help your body recover.
5. Diet adjustment: A balanced diet is very important for improving physical fitness. Make sure you eat enough protein, carbohydrates and healthy fat to support your exercise and recovery. At the same time, keep enough moisture to prevent dehydration.
6. Monitor progress: Check your progress regularly to ensure that you are moving towards your goals. This can help you adjust your exercise plan and improve your physical fitness more effectively.
7. Keep a positive attitude: Keeping a positive attitude is very important for improving physical fitness. Believe that you can achieve your goals, and be patient and persistent when encountering setbacks.
8. Seek professional guidance: If you are not sure how to make an exercise plan or how to do some exercise, you can seek the help of a professional coach. They can provide you with personalized advice and guidance to help you improve your physical fitness more effectively.