The first phase (1-4 weeks) fitness plan
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 stage (2-8 weeks) fitness plan
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 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 higher-intensity running alternate for 30 minutes. You can jog for 5 minutes, then run 1 minute, rotate in turn, and rotate 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 stage (9- 12 weeks) fitness plan
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 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 higher-intensity running alternate for 40 minutes. You can jog for 5 minutes, then run 1 min for 20 seconds, and rotate in turn for 6-7 times.
3. Push-ups: 3 groups, 6 times in the first group, 0/0 times in the second group and 0/4 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.
Matters needing attention
Pay attention to the correct adjustment of speed, posture and movements when running; If you feel tired, you can shorten the running time; Take a deep breath after running and do strength exercises after breathing evenly.
When you feel unwell or have a cold or fever, please suspend the exercise plan.
When you exercise, you can adjust the intensity of exercise slightly according to your feelings (easy or hard), so that you won't feel tired the next day after exercise.
You should choose a good exercise environment and avoid exercising in harsh environments such as cold, heat and storm.
Pay attention to proper rehydration before and after exercise, especially in hot summer, and use sports drinks or water containing sugar and salt.
Adjust the diet according to the principles of energy balance and dietary balance.