Step 1, warm-up training

Before fitness training, 5- 10 minutes of warm-up training must be arranged. This step is very important, which can greatly reduce the risk of fitness injury and improve the training effect.

Before formal fitness, we should do dynamic stretching to activate the body's meridian muscles and lubricate the joints, and then do a set of opening and closing jump training to improve the body's blood circulation and promote the heart rate, so as to prepare for formal training.

Step 2: Strength training

After the warm-up, do strength training first. At this time, the body is full of energy and strength. At this time, the state of weight-bearing training is the best, mental attention is also the most concentrated, and fitness accidents will be greatly reduced.

Whether we gain muscle or lose fat, we all need strength training. Strength training is the main way to gain muscle, with 40-60 minutes training each time, and strength training is the supplement to lose fat, with 30-40 minutes training each time.

Step 3: Aerobic exercise

People who lose fat need to keep aerobic exercise more than 4 times a week, and people who gain muscle can do aerobic exercise 2-3 times a week. The choice of exercise can start with low-intensity exercise, such as jogging, aerobics, yoga, cycling and so on. And gradually transition to high-intensity exercise. High-intensity exercise can effectively prevent muscle loss and further strengthen cardiopulmonary function.

Step 4: Warm-up training

After aerobic exercise, our heart rate is higher, our pores are dilated and our immunity is lower. Don't sit and rest or take a shower at this time. You need to do stretching training for 3-5 minutes. Static stretching is the main stretching method, which can slowly restore the body to normal temperature, reduce the heart rate, relieve muscle congestion, improve muscle elasticity and make muscle repair faster.