How to formulate a fitness plan for a new gym?

As the fitness awareness increases, more and more people are exercising in the gym. The main goal of exercising in the gym is to gain muscle and lose weight. So how many times a week is more appropriate, and what kind of exercise intensity is more suitable for you?

　　The experts compared people with different training times a week and found that going twice is better than going once, while going three times a day is not much change compared to training twice, so it is not good to achieve more results.

The gym has many equipment, and the intensity of exercise is strong and weak. It is very important to pay attention to the intensity and frequency of exercise. If your goal is to gain muscle and lose weight, in addition to fitness, the combination of film and television and daily routines also need to be Improve, if you don’t pay attention to these, it may affect your fitness results.

　　I saw many fitness plans for novices online, and found that sticking to it is more important than the plan itself, because sometimes your plan is set up but not implemented, which is equivalent to being in vain.

　　The first month

　　The first month is recommended to improve cardiopulmonary function and maintain good training intensity. Do not exceed 60 minutes a day. You can arrange it according to your working time. Do not touch more difficult training first. Practice basic exercises on the back, shoulders and abdomen of the bear. The interval time for each set is 30-60 seconds.

　　Aerobic exercise is started after the strength training. The intensity does not need to be very high, but you must persist for a period of time. Don’t stop immediately after that. Slow straightening can better restore your cardiopulmonary function.

　　Do the necessary stretch before exercise, pay attention to before each exercise, and quit junk food.

　　Second month

　　Enhance muscle exercises and increase consumption. This month is mainly strength training. Do not take too much weight when doing the three movements of squats, deadlifts, and bench presses. Keep the training time for 30-40 minutes a day, and increase the aerobic training time. The dietary protein intake can be appropriately increased, the carbohydrate should be reduced, and eat more high-quality protein and meat. You can add appropriate meals after the reduction.

　　The third month

　　This month The exercise habit is basically developed. Equipment such as gangling dumbbells can also be used. The main thing is to exercise rhythm. Be careful not to be too long. You can refine the exercise movements. You should still stick to aerobic exercises. You can choose jogging, elliptical machines, mountaineering machines, etc.

　　In terms of diet, keep the principle of eating less and eating more, less oil and less salt, pay attention to changing the habit of staying up late, go to bed early and get up early, and dangerous equipment must be accompanied by someone to train.

　　The same sentence is that after making a plan, it will be effective. In the process of practice, we will find more problems. Appropriate addition can make our plan more perfect and the execution will be smoother.

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