Don't worry about training.

If this is your first time in the gym, I suggest you don't rush to train. Please be at least familiar with the environment of the gym, where the equipment is and what equipment is available.

Familiar with the equipment of the gym

At present, there are many kinds of fitness equipment, and there are also many kinds of fitness equipment for the same part. First of all, be familiar with the equipment in the gym and know the training parts. It is estimated that it will take at least one week to master the use of training equipment and standard training movements, and at least one month to learn and use some free equipment (free equipment refers to dumbbells and barbells, which are difficult movements, so it is recommended that newcomers focus on training skills in the early stage). Remember not to use heavy objects blindly!

Selection of fitness weight

Many friends will ask me, how much weight is appropriate for fitness? Take American ACE system as an example:

If your goal is to lose fat, you can choose the weight according to this method, and choose a weight that you have exhausted 15-20 times (exhausted means you can't do it anymore). According to the implementation method of fitness plan, if you can repeat this weight 20 times in five groups, you can increase the weight by 5%.

If your goal is to increase muscle, choose the weight of 8- 12 exhaust. If you do 12 times, you can't do 13 times. Well, congratulations. This is the weight of your muscle training.

If your goal is to improve absolute strength, choose the weight of 4-6 exhausts.

Weekly training times

Fitness is a process, not achieved overnight. It is suggested that the frequency of strength training should be kept 3-4 times a week (30-60 minutes each time) and aerobic training should be 2-3 times a week. With the improvement of physical condition in the future, you can increase the frequency of training appropriately, but don't ignore rest.