Four-step professional fitness sports

1, do more exercise

At the beginning of the plan, you can walk for 20 minutes every day, and then gradually add a lot, 25 minutes in the second week; Increase to 30 minutes in the third week; In the fourth week, you might as well add some jogging besides walking; In the fifth week, walking and jogging are emphasized. Analogy in turn ...

2. The intensity of oral test

Don't let the intensity of exercise be so great that you can't accomplish the set goals. You can use the "speaking" test. If you can talk to people when you exercise, it means that your exercise intensity is still within your physical fitness range.

3. Climb up and down quickly.

If you want to get the exercise effect soon, you might as well "climb up and down". This refers to climbing a hill. Climb the hill as fast as you can, turn around and run down. You can have a rest when you go downhill. Doing this climbing seven or eight times per unit will be very effective.

4. Strength training increases the effect.

The effect of strength training is also obvious. Physiologists suggest that we do 5- 10 group exercises at the beginning of strength training, and repeat each group at least 8 times with or without weight. Do it every other day. When you can repeat 12 times without feeling tired, you should increase the load by 2-3 pounds, starting from 8 times.