1. Goal setting: First of all, you should make clear your fitness goal, which is to gain muscle, lose fat or shape. Make corresponding training plans according to your own goals.
2. Health status: Before starting fitness, it is best to have a comprehensive physical examination to ensure that your physical condition is suitable for exercise. If you are sick or unwell, you should exercise under the guidance of a doctor.
3. Sports experience: According to your own sports experience, choose the appropriate sports and intensity. Beginners can start with low-intensity aerobic exercise and gradually increase the intensity and time of exercise.
4. Time arrangement: reasonably allocate exercise time according to your work and life arrangement. You can arrange your exercise time in the morning, at noon or after work.
5. Exercise frequency: Exercise 3-5 times a week for 30-60 minutes each time. It can be adjusted according to your physical condition and time schedule.
6. Warm-up and stretching: Adequate warm-up activities should be carried out before each exercise to improve the temperature and flexibility of muscles and reduce the risk of sports injuries. Stretching exercise should be carried out after exercise to help muscles recover.
7. Diet and rest: Maintain healthy eating habits and get enough nutrition to support exercise. Ensure adequate sleep, so that the body can get adequate rest and recovery.
8. Monitor the progress: regularly record your weight, body fat rate and other indicators, so as to know your exercise effect. If necessary, you can consult a professional coach or nutritionist and adjust the training plan according to their suggestions.
9. Maintain patience and perseverance: Fitness is a long-term process that requires long-term persistence and hard work. Don't expect to see remarkable results in a short time, but keep patience and perseverance and keep exercising.