Step 1. People who have just started fitness will have poor physical fitness. At this time, you can only start with low-intensity sports, such as brisk walking, cycling, square dance, mountain climbing and Tai Chi, which are all good entry choices. For people with a large weight base, these exercises are also easier to start and not easy to give up halfway. You can choose the sports you are interested in, which makes it easier to stick to it.

It is suggested that daily exercise 1 hour, not less than 4 times a week, can promote the blood circulation of the body, gradually strengthen the cardiopulmonary function, improve the exercise ability, and lay a good foundation for moderate and high-intensity exercise.

Step 2: After a transition period of 1-2 months of low-intensity training, you will find that exercise is becoming more and more handy. At this time, you can try moderate-intensity training, such as jogging, badminton, playing basketball, swimming and so on.

Suggestion: arrange exercise more than 4 times a week for at least 40 minutes each time. Long-term persistence can enhance immunity, keep young body function, slow down aging, promote body fat burning, improve obesity, and obtain slim figure and healthy body.

Step 3: People over the age of 30 should pay attention to strength training in addition to the necessary aerobic exercise, otherwise their muscles will lose year by year and their bodies will easily become slack and bloated. In order to keep slim, you need regular resistance training.

At first, start with the strength training such as dumbbells and barbells with low load, and pay attention to the training of large muscle groups (thighs, back muscles, chest muscles, etc.). ). Choosing compound movements can promote the development of multiple muscle groups, effectively prevent muscle loss, help you improve your body proportion and help shape tight body lines.

You can choose bench press, flying birds, push-ups and other actions in chest training, rowing, pull-ups and hard pulling in back training, squatting and sprinting in leg training. After each target muscle group exercise, it is necessary to arrange a rest time of 2-3 days to start the next round of training. Only by combining work and rest can the muscles grow sturdily.