A fitness novice has just obtained a fitness card. How can I exercise without asking for a private tutor?

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Everyone wants to have a perfect body, and fitness has become an enviable sport. If a fitness novice has just got a fitness card, what should I do if I don’t ask for a private education? How about exercising? In response to such questions, fitness coaches who have been engaged in fitness for many years have given years of real experience and answers. Let's learn together!

First of all, you must clarify your fitness goals for fitness, whether it is to lose fat or increase muscle, or shape, or exercise endurance. After clarifying the purpose, you can choose whether to focus on aerobic or anaerobic. The specific exercise process is the same Yes, first aerobic warm-up for 5-10 minutes, then dynamically stretch muscles and move joints, do at least 30 minutes of equipment exercise after equipment warm-up, generally 45-60 minutes, up to 90 minutes, then statically stretch muscles and move joints, time It should not be too long. Do aerobic warm-up and aerobic exercise after a short rest. The aerobic exercise time for muscle gainers is 10-20 minutes, up to 25 minutes. For fat-reducing people, aerobic exercise is 45-60 minutes. , to end the exercise

Secondly, make a fitness plan according to your own goals. The fitness plan includes: training time, training intensity, training methods, selected movements, the weight of the selected movements, and exercising in the gym by yourself. The general process is to do strength first. Training, doing aerobic training, strength training is mainly exercise equipment, you can exercise in a planned way, after each strength training, it is best to jog on the treadmill for more than half an hour, if you mainly want to lose fat and lose weight, Then do more aerobic training. If the body fat rate is high, such as more than 20% for men and more than 25% for women, you can focus on reducing fat. If the body fat rate is not high, you can focus on building muscle or shaping. Lord, in the first two or three months of exercising, you can increase and lose fat at the same time. After that, you can only choose one or the other. After a few cycles of muscle gain and fat loss, most people will achieve your exercise goals

Finally, the most important point is diet. If you eat well, you will get twice the result with half the effort. If you don’t eat well, fitness will be in vain. According to your own fitness goals, the total energy intake in a day, the most important thing in fitness is to persevere. People who insist on fitness are the minority among the minority. If you don’t want to follow the crowd, stick to being a minority, otherwise don’t start a gym and waste money.

Is everyone clear after this explanation? Thank you for reading. If this is helpful to you, don't forget to like and follow the editor. I wish you all a good body and figure!