How to formulate a fitness plan?

Many people will find that their physical condition is getting worse once they start working. Changes in living habits and work pressure lead to a decline in their physical health. People can also realize this, so they don't discourage people from insisting on exercising. As an office worker, how should I make a fitness plan for myself?

Methods/Steps

1. Do aerobic exercise 3-5 times a week.

Aerobic exercise includes swimming, cycling, jogging, ball games and other sports that can last for a long time, generally 40-80 minutes. It can effectively consume some fat in the body. Therefore, it is the first choice for some obese people.

2. Do anaerobic exercise 2-3 times a week.

Because anaerobic exercise is more intense than aerobic exercise. Therefore, the frequency of weekly exercise is slightly less than aerobic exercise. It can usually be done in a gym. Mainly includes muscle and endurance training. It is best to have a coach to guide you to achieve better results.

3. Stick to body flexibility training 2-3 times a week.

Simple methods include flexibility training such as bending down, stretching the legs and pulling the shoulders. You can hold on for 15-20 seconds each time, and perform multiple combinations in turn. If conditions permit, we can choose to practice yoga, which can better and systematically exercise the body's flexibility and achieve the effect of relaxing the body and mind and relieving stress.

The above tips and methods are designed to help everyone exercise their bodies and have been verified through experiments. This set of exercises has great benefits for the body. What you need to do when exercising is to persist. If you don’t persist, it will be useless. Of course, a healthy body requires more than just exercise. It also requires good living habits and a healthy diet. Only when all three are combined can it be the key to fitness.