For those who have just started to get in touch with fitness, the field of fitness must be blank and relatively confusing, so when you face fitness, you definitely don’t know where to start. What you need to do most at this time is to formulate a fitness plan. This fitness plan can be set by others with help, or you can seek help and add your own opinions in a targeted manner. So today let’s take a look at the training plan for fitness beginners, shall we?

The first month

In fact, when you first start fitness, especially in the first month, you should not train too hard. The training at this time should be based on the difficulty you can accept. Basically, it is best not to train for more than an hour each time, because this may leave you no time to rest and make your body unable to accept it. During the fitness exercise, you may also need to rest for about a minute in the middle. At this time, do some effective Aerobic exercise is also very suitable, but it does not mean doing high-intensity aerobic exercise. During this process, everyone must do a good job of stretching. If you do not stretch your body well, it may cause muscle damage. Injury, and the muscles will feel unable to adapt and will be painful.

The second month

In the second month, you can increase the difficulty of some exercises, and focus on improving muscle training and increasing consumption. In this month, you can do some squats, deadlifts, and bench presses, but the load of the movements should not be too large, because The body still cannot tolerate too much exercise. In the process, it can be gradually accumulated. It does not mean that it cannot be done, but it cannot be done directly at once.try. Aerobic exercise is very beneficial to everyone's fitness, so during the fitness process, you can extend the time of aerobic exercise, and you should also pay appropriate attention to your diet. You should eat more protein-rich meat and carbohydrates. , eat less, and then eat something appropriate to replenish energy after exercise.

The third month

By the third month, everyone's body has been able to adapt very well, so at this time you can use some better equipment, such as dumbbells and Galen, which can give everyone a good exercise, and can also Stick to aerobic exercise and engage in some more difficult sports. However, when doing these exercises, you also need to pay attention to the rest time in between. It should not be too long, about one minute is enough. You can also choose treadmills, elliptical machines, mountain climbing machines, etc. to help you get better results. Exercise, in short, you will get a relatively big improvement in the third month.

In terms of diet, adhere to the principle of eating small and frequent meals, less oil and less salt, pay attention to changing the habit of staying up late, go to bed early and get up early, and only train dangerous equipment with someone. If you want to start exercising, you must first be mentally prepared and prepared not to back down. If you give up halfway, you will waste your time and energy. I hope everyone can learn to persevere.