1. Set reasonable fitness goals

First, you need to define your fitness goals. Are you trying to lose weight and get in shape, or are you trying to gain muscle mass? Knowing your goals can help you develop a more rational fitness plan.

The gym offers a variety of workouts, including cardio, strength training and more. You can choose the type of exercise that is right for you based on your fitness goals and personal preferences.

Second, the correct fitness steps

A scientific fitness process should be to warm up first, move the body joints, promote blood circulation, slowly find the feeling of movement, and then formal training.

Formal training should first arrange resistance training (dumbbells, barbell training, etc.), and then arrange aerobic exercise (treadmill, spinning, aerobics, yoga, etc.).

Resistance training at the peak of your energy can help you perform better, reduce your chances of injury, and increase your glycogen consumption so you can get into a fat-burning state faster during cardio.

People who lose fat mainly use aerobic exercise and strength training as a supplement, while those who build muscle mainly use strength training and aerobic exercise as a supplement. After training, you should stretch and relax the target muscle group, which helps the muscle repair and growth, and reduces the appearance of soreness.

3. Arrange exercise time reasonably

Exercise time in the gym should not be too long or too short, it is generally recommended that each exercise 40-90 minutes is appropriate. At the same time, exercise should be arranged at least 2-4 times a week to ensure that the body is fully exercised.

4. Pay attention to the intensity and frequency of exercise

When exercising in the gym, you should pay attention to learning the standard trajectory of the movement, start with low-weight training, and do not blindly practice. With the improvement of physical strength, gradually increase the intensity and frequency of exercise to avoid physical damage.

At the same time, for some of the more complex movements, you can practice under the guidance of a coach to avoid wrong movements causing injury.

5. Keep a good attitude and habits

When working out at the gym, your diet should also keep up, learn to eat clean, stay away from junk food, and carry out a low-fat high-protein diet.