(1) Change into suitable clothes.

You must choose the right clothes and sports shoes before fitness. In order to ensure safety, if you have heavy training, please prepare protective gear.

(2) Choose some music

Prepare a sports music list before exercise, and use the high-quality sound of the runner's treadmill to keep up with the rhythm of the music. Whether it is running or strength training, it can effectively improve efficiency!

(3) Supplementing energy and moisture

Before exercise, you need to replenish enough energy and water to ensure efficiency. It is recommended to eat at least one hour before exercise.

2. Start warming up.

You don't need a long warm-up before exercise, and you don't need too much weight. Warm-up time accounts for 10% of your exercise time, which makes your body sweat slightly. There are also many ways to warm up. You can choose to walk or jog. If you arrange strength training today, you need to stretch the target muscles properly.

Step 3 start exercising

Half of the exercise is divided into aerobic exercise and anaerobic exercise. It is generally recommended that you be anaerobic before aerobic exercise, because anaerobic exercise requires more attention. When time permits, it is best to train separately without oxygen and with oxygen!

For fat-reducing people:

Just arrange anaerobic exercise twice a week. You need to master every movement, clearly know the strength parts of every movement, and don't weigh too much. The frequency of each exercise is 12~ 15.

Aerobic time should account for 70~80% of your sports market, and it should be arranged 3~4 times a week, just according to the plan made by the treadmill of home runners ~

For people who gain muscle:

Anaerobic training should account for 80% of exercise time, 4~5 times a week, and each muscle group should choose 2~5 movements with 8~ 12 times, with 4~8 groups for each movement.

People who gain muscle need to strictly control the aerobic time, and it is enough to arrange 1~2 times a week, 40 minutes each time.