For trainers who are new to fitness, they are usually quite excited and curious about how to exercise quickly and well. However, because they don’t know much about themselves and their various physical qualities have yet to be developed, beginners often feel confused. The most common thing they do is to imitate those fitness experts. However, simply imitating others may not necessarily be suitable. You still have to find what you like and suit you. Today, we share a weekly fitness plan for beginners.
Half an hour of aerobic exercise every day
For people who are just starting to exercise, the first thing they need to distinguish between is aerobic exercise and anaerobic exercise. Because this is related to what kind of goal you want to achieve through fitness. If you want to lose fat and lose weight, you should do more aerobic exercise. What is aerobic exercise? Doing this exercise can keep our heart rate at about 130 beats per minute, and if we persist for more than half an hour, the effect of fat loss is very good.
Anaerobic exercise two to three times a week
If you are satisfied with your body fat rate, but are not satisfied with your body shape and want to build muscle, then we need to do some intense anaerobic exercise. Anaerobic exercise is relative to aerobic exercise. Usually, the heart rate of anaerobic exercise is more than 150 beats per minute. Doing more anaerobic exercise can make our muscles stronger. However, anaerobic exercise is not suitable to be done every day. The muscles also need to rest. You can do it up to three times a week.
Reasonable diet
After finding the exercise method that suits us, we also need to pay attention to the diet during the fitness period. For people who want to lose fat, it is necessary to control caloric intake and have balanced nutrition; and for people who want to gain muscle, it is also very important to consume more high-quality protein and other nutrients. No matter what goal is achieved through fitness, a scientific and reasonable diet is required to achieve better results.
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