Exercise frequency: 2-3 times/week (rest every other day).
Exercise time: 30-40 minutes each time.
Exercise intensity: heart rate during exercise: per minute 1 10- 140 times.
Sports content:
1, jog at low intensity for 5 minutes, and do some light activities at the joints such as head and neck, shoulders, waist, hips and knees at the beginning of jogging.
2. Low-intensity jogging and slightly high-intensity running alternate. You can jog for 4 minutes, then run for 50 seconds and rotate for 20 minutes in turn.
3, push-ups: 2-3 groups, the first group 6 times, the second group 8 times, the third group 10 times, the interval between groups 1-3 minutes.
4. Relax and walk slowly for 5 minutes, and do some joint activities such as head, neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.
The second month
Exercise frequency: 3-4 times/week (rest every other day).
Exercise time: 35-45 minutes each time.
Exercise intensity: heart rate during exercise: per minute 1 15- 145 times.
Sports content:
1, jog at low intensity for 5 minutes, and do some slight activities of joints such as head and neck, shoulders, waist, hips and knees at the beginning of jogging.
2. Low-intensity jogging and slightly high-intensity running alternate for 30 minutes. You can jog for 5 minutes, then run 1 minute and rotate in turn for 5 times.
3. Push-ups: 3 groups, 6 times in the first group, 8 times in the second group and 12 times in the third group, with an interval of 1-3 minutes.
4. Relax and walk slowly for 5 minutes, and do some joint activities such as head, neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.
The third month
Exercise frequency: 4-5 times/week (you can exercise for two days and take a day off).
Exercise time: 50-60 minutes each time.
Exercise intensity: heart rate during exercise: per minute 1 15- 150 times.
Sports content:
1, jog at low intensity for 5 minutes, and do some slight activities of joints such as head and neck, shoulders, waist, hips and knees at the beginning of jogging.
2. Low-intensity jogging and slightly high-intensity running alternate for 40 minutes. You can jog for 5 minutes, then run 1 min for 20 seconds, and rotate 6-7 times in turn.
3. Push-ups: 3 groups, the first group 6 times, the second group 10 times, the third group 14 times, and the interval between groups 1-3 points.
4. Relax and walk slowly for 5 minutes, and do some joint activities such as head, neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.