1. Set goals: First, determine your own fitness goals, such as increasing muscle mass, reducing body fat and improving cardiopulmonary function. A clear goal helps to make an appropriate exercise plan.
2. Make a plan: Make an exercise plan that suits you according to your goals and health status. The plan should include various exercise items, such as aerobic exercise, strength training, flexibility training, etc. At the same time, set the appropriate frequency and intensity for each exercise.
3. Increase calorie intake: In order to gain muscle, you need to consume more calories than you do. Make sure to eat enough protein, carbohydrates and healthy fat every day to support muscle growth.
4. Strength training: Carry out targeted strength training to increase muscle mass. At least 2-3 times a week, total strength training, each training includes major muscle groups, such as chest, back, shoulders, legs, arms and so on. Each movement can be done in 3-4 groups, with 8- 12 times in each group.
5. Aerobic exercise: Do aerobic exercise, improve heart and lung function and help reduce fat. Do aerobic exercise 2-3 times a week, such as running, swimming and cycling. Each exercise lasts for 30-60 minutes and maintains a moderate intensity.
6. Flexibility training: Flexibility training is to increase the range of motion of joints and prevent injuries. Conduct whole body flexibility training 2-3 times a week, including static stretching and dynamic stretching.
7. Rest and recovery: Make sure to give your body enough rest time between exercises. After each exercise, stretch and relax appropriately. Ensure 7-9 hours of high-quality sleep every night to promote muscle recovery and growth.
8. Track your progress: Record your exercise regularly so that you can know your progress. You can use a fitness diary or a mobile phone application to record exercise data and diet.
9. Adjust the plan: Adjust the exercise plan according to your physical reaction and progress. For example, if you find that an exercise program is not effective, you can try to change your movements or increase your weight.
10. Maintain patience and perseverance: Fitness and muscle building is a long-term process, which requires time and effort. Keep patience and perseverance, exercise and healthy eating habits, and you will see remarkable progress.