Fitness training plan for beginners

For fitness beginners, a more detailed plan should be made. For example, they should first be mentally prepared, which will help with their psychological endurance in the future fitness process and avoid giving up halfway due to domestic conditions. In addition, when novices exercise, they must warm up appropriately to prevent sports injuries. The strength training room is an important course for beginners.

4 simple steps for beginners to get fit

1. Warm up

Warming up before exercise is very important. Warming up can increase the body's core temperature, reduce joint viscosity, and increase joint and muscle flexibility. Proper warm-up can not only reduce your risk of injury during exercise, but also stimulate the activity of the central nervous system, telling it that I am about to start exercising.

Warm-up can be divided into dynamic warm-up and static warm-up. It is generally recommended that you do dynamic warm-up, such as jogging on the spot, jumping jacks, etc. Static warm-up mainly consists of stretching, such as chest expansion exercises and various stretching exercises. A 5-minute warm-up before exercise is enough, until your body sweats slightly. Below, Xiaohi shares 3 commonly used warm-up movements.

2. Strength Training

If you are a fitness novice, have no friends who understand fitness, and do not have a coach, it is recommended that you use fixed equipment as the main strength training tool, because fixed equipment has a certain movement trajectory, it is easier to grasp the concept of movement, and it stimulates the muscles better. The training time can be customized according to your needs.

However, not everyone can go to the gym to use fixed equipment. If this is not possible, Xiaohi recommends that you start building strength with bodyweight training. For example, push-ups, abdominal muscle training, squats, etc. are all good strength training movements. Be sure to pay attention to the standard of the movements when doing it. Many people have unequal breasts through fitness training because they do not perform the movements in a standard way. Later, Xiaohi will recommend you some common bodyweight strength training movements.

3. Aerobic training

We usually talk about aerobic exercise. Many friends also exercise to lose weight. Doing 10 minutes of strength training before aerobic exercise can also help you lose weight better.

There are many aerobic exercises, such as running, swimming, cycling, etc. I believe everyone is familiar with these, but I still want to recommend aerobic exercises mainly based on HIIT training. Because HIIT has a variety of movements, it can involve all the muscles and joints in your body. After a novice completes one month of HIIT training, the muscles near the joints of your whole body can be strengthened, which can reduce the risk of injury when doing strength training, high-intensity running and other training in the future.

4. Stretching

Although stretching after exercise is not necessary, it can relieve nerve and muscle fatigue after exercise and avoid or reduce muscle soreness the next day. In addition, stretching can also shape muscles. You can simply understand it as follows: when you finish running, your calf muscles become swollen with blood and swell into a large mass. If you stretch your calf, you can quickly release the calf congestion and prevent your calf from becoming thicker.

Finally, many beginners may not pay much attention to warm-up and stretching, but these two are an important part of your exercise and fitness. In the process of fitness, we should not pursue quantity and speed, but quality. One standard movement is definitely worth 10 non-standard perfunctory movements. Your body is your own, and only you can be rewarded for your efforts. Don't be perfunctory. Incorrect movements can easily cause you to get hurt. So you should take fitness seriously. Finally, I hope everyone can stick to fitness and become better.