We know that there are many benefits to sticking to a fitness routine, however, fitness needs to be adhered to in order for it to pay off.

Many people find it difficult to stick with fitness because they choose exercises that are not suitable for them, which makes it difficult for their bodies to manage, and their bodies take several days to recover after training, and they slowly become more and more reluctant to work out, or even give up fitness.

And there are many options for fitness, as long as you find the right way for you and stick to it, you can reap the multiple benefits of fitness. How do you customise a fitness plan that suits you?

Step 1, people who have just started working out will have poor physical fitness, at this time we can only start with low intensity exercises, such as brisk walking, cycling, square dancing, mountain climbing and Tai Chi are good introductory choices, for people with a large weight base, these exercises are also easier to get started and less likely to give up midway. You can choose exercises that you are more interested in, which are easier to stick to.

It is recommended to exercise for about 1 hour a day, no less than 4 times a week, which will promote blood circulation in the body, slowly strengthen the cardiorespiratory function, improve exercise capacity and lay a good foundation for medium to high intensity exercise.

Step 2: After 1-2 months of low intensity training transition, you will find that exercise slowly becomes more comfortable. At this time you can try medium intensity training, such as jogging, badminton, playing basketball, swimming and other aerobic exercises.

Suggestions: arrange for more than 4 workouts per week, no less than 40 minutes each time. Long-term adherence can improve immunity, maintain youthful body functions, slow down the speed of ageing, and also promote body fat burning, improve obesity and reap the benefits of a slim figure and a healthy body.

Step 3, after the age of 30, in addition to the necessary aerobic exercise, should also pay attention to strength training, otherwise muscle will show a trend of annual loss, the body is prone to become flabby bloated. To maintain a firm body line, you need to perform resistance training regularly.

At first, you should start with low weight dumbbells and barbells, and pay attention to the training of large muscle groups ((thighs, back muscles, pectoral muscles, etc). Choosing compound movements can lead to the development of multiple muscle groups, effectively preventing muscle loss, helping you to enhance your body proportions and helping to build a firm figure.

For chest training, you can choose bench press, flying bird, push-ups and other movements; for back training, you can choose rowing, pull-ups, hard pulls and other movements; for leg training, you can choose deep squats, lunge squats and other movements; after each target muscle group exercise, you should arrange 2-3 days rest time before starting the next round of training, combining work and rest, so that your muscles can grow thicker.