When you first start fitness training: your training volume should be smaller than the amount of exercise you think you can do. Never try to lift weights that are beyond your strength. Don't rush for success. Don't be like other people. Compare. The training should be gentler at the beginning, so as not to feel uncomfortable, and to avoid sports injuries. For people who have been sedentary for a long time, walk at a moderate speed for 20 to 30 minutes and see how you feel the next day. The first goal is to persist. You are not training to participate in the Olympics. You have enough time. The most important thing in all training is to persist and not to get injured due to overtraining.

Intense sports are actually unhealthy and become a potential danger. If sports reach the level of competitive sports, in addition to the increased possibility of traumatic injuries, there is also the risk of cardiovascular disease. .Because the heart is in an overloaded state, it is likely to lead to myocardial infarction. Sometimes there is a fatal risk. Walking at a speed of 6 kilometers per hour for 1 hour every day. Light exercise is beneficial to all people, including: obesity, high blood pressure , diabetes. The heart rate during exercise cannot exceed 70% of the heart's capacity. Exercise within this range is healthy for the heart and the body. Only exercise that you want to repeat the next day is healthy.

Some suggestions for you: Never compare with others. People’s health levels vary greatly, and everyone’s exercise foundation is also different. You just need to care about your own training progress. There is a card-type formula that is a relatively accurate method for calculating exercise target heart rate: target heart rate = <(220-age)-resting heart rate>x exercise intensity % + resting heart rate. For example, if you are 20 years old, first measure your resting heart rate. It should be when you just get up after adequate rest (sleep). If it is 60 beats/minute and the exercise intensity is 70%, then your target heart rate is: <(220-20)-60>x70%+60=158 beats / minute. Then it is best to control your heart rate during exercise at 158 ​​beats / minute. After a period of training, each of your training should include: aerobic training, strength training, and flexibility training. Flexibility training is very important here. Important, everyone usually ignores it