Why should you persist in fitness for 21 days? Persisting in anything for 21 days can help you form a habit, such as eating breakfast, exercising, etc. These good habits require time to develop.
When you first start exercising, you may find that the process is boring, tiring, and causes muscle soreness, which makes you want to give up. However, after persisting in exercising for a period of time, you will gradually find that your athletic ability has improved. You will begin to enjoy the feeling of sweating and feeling refreshed after exercising, and you will see that your body is getting better and better, which will motivate you to keep going.
So, how can beginners start exercising and achieve a good physique? The beginner’s fitness program consists of several stages:
Stage 1: The beginner stage
During this time, high-intensity training is not recommended. We suggest starting with low-intensity training, which is easier to stick to and can gradually improve cardiovascular function, allowing you to adapt to higher-intensity training.
Recommended exercises: yoga, brisk walking, spinning, table tennis, hiking, cycling, square dancing, etc. Exercise for at least 40 minutes each time, and strive to exercise 4-6 times a week.
Stage 2: Adaptation period
During this time, you can try some slightly higher intensity training and start to transform your body. For example, choose moderate intensity training such as jogging, aerobics, slow jump rope, or jumping jacks, and stick to it for at least 30 minutes each time.
In addition, you can also incorporate some bodyweight strength exercises, such as squats, push-ups and other compound movements, to exercise all the major muscle groups in your body. This can prevent muscle loss, increase muscle mass, and improve your basal metabolic rate.
Stage 3: Advanced stage
By this stage, you already belong to the experienced fitness crowd. To further enhance your physical fitness, you can choose some high-intensity training exercises, such as interval running, fast jump rope, boxing, or HIIT training, and exercise for 20 minutes each time, which can keep your body burning fat for 12 hours.
In terms of strength training, you can perform weight training, gradually increase the weight, and divide the training into muscle groups while allocating reasonable rest times. This way, you can balance work and rest, further enhance your muscle dimension, and avoid hitting a plateau in your fitness routine.