Want to fitness but don’t know where to start, in the gym don’t know what equipment to start exercising? Today, I’m going to share a scientific fitness process, including 4 steps, so that you can effectively get in shape from scratch.

1. Define your fitness goals

First, you need to define your fitness goals. Is the purpose of fitness to lose weight, shape up, build muscle, or to strengthen the body? Only when you have a clear goal can you work out a fitness plan that suits you and avoid blind training.

2. Warm up

Before you start training, warm up your joints and slowly raise your body temperature to reduce the risk of injury. It is recommended that you do 5-10 minutes of aerobic exercise, such as running, brisk walking, stretching, etc., to raise your heart rate and body temperature, while stretching your muscles and getting ready.

3. Formal training — strength training

When we train for fitness, we should schedule strength training first, and then schedule cardio. When you’re at your peak, strength training can help you perform better at your weight-bearing levels and reduce your chances of injury.

Regardless of muscle gain and fat loss, it is necessary to arrange strength training, fat loss people each strength training time is about 30-40 minutes, muscle gain people each time arrange 40-60 minutes, reasonable distribution of muscle training, avoid exercising the same muscle group every day.

It is recommended that strength training start with simple compound actions, such as squats, push-ups, rowing, hard pulling, pull-up and other actions can exercise multiple muscle groups in the body and improve muscle building efficiency.

The weight level should start with low weight dumbbells and barbells, and gradually increase the weight and difficulty to achieve better results. Pay attention to the control of breathing, master the correct power skills, reduce the risk of injury.

3. Formal training — aerobic exercise

Arranging aerobic exercise after strength training can help burn fat, such as jogging, spinning, aerobics, skipping, etc., can improve heart and lung function, help improve physical endurance, and get rid of obesity.

Fat reduction people arrange 40-50 minutes of exercise every day to ensure calorie consumption, muscle building people arrange 2-3 times a week aerobic exercise can help improve exercise performance.

In the process of aerobic training, it is necessary to maintain a variety of exercise and regularly change the content of exercise, so that you can walk longer on the fitness road and lose weight faster.

4. Take proper breaks

Proper rest can help the body recover, promote muscle repair, and improve training results. It is recommended to arrange 1-2 days of rest time every week, while paying attention to sleep quality and ensuring adequate sleep time.