How can people who are trying to lose weight customize their exercise plan? Fitness is divided into three steps, making it easier to successfully lose weight

Want to lose weight but always spend three days fishing and two days sunbathing? Don't blame yourself for not having enough willpower, it may be a problem with your exercise plan. Those who post their vest lines on their social media have actually mastered a set of scientifically customized sports secrets. Today, let's break down this golden formula that makes weight loss twice as effective.

1. Evaluation stage: First, give the body a "physical examination"

1. Physical fitness test cannot be omitted

Record basic data: measure morning resting heart rate, 30 second squats, and tablet support duration for three consecutive days. These numbers will become a benchmark for your progress.

2. Identify the comfort zone for exercise

Use the RPE scale (Self perceived Effort Scale) to evaluate the current exercise intensity. 6-7 points (easy conversation) is the best fat burning range, exceeding 8 points is easy to give up.

3. Identify body alarms Warning signal [SEP]: Pay attention to abnormal reactions such as knee bounce and dizziness after exercise. These signals can help you avoid inappropriate forms of exercise.

II. Planning Stage: Creating an Exclusive Exercise combination

1. Choosing the Right "Fuel" for Aerobic Exercise

Low intensity aerobic exercise (brisk walking, swimming) mainly burns fat, while high-intensity interval training (HIIT) focuses on glycogen consumption. It is recommended that beginners start with a 30 minute brisk walk three times a week.

2. Strength training activates metabolism.

Conducting whole-body muscle training twice a week can improve resting metabolic rate. The compound movements such as squats and push ups have the highest efficiency, with 8-12 repetitions per group having the best effect.

3. Flexibility exercises to prevent injuries

Perform dynamic stretching for 10 minutes before and after exercise, paying special attention to the range of motion of the hip joint and scapula. The lower dog pose and cat cow pose in yoga are both ideal choices.

3. Execution Stage: Make Persistence Simple

1. Set Stage Goals

Break down "losing 10 pounds" into quantifiable small goals such as "exercising 3 times a week" and "sticking for an extra 5 minutes each time". The completion rate will increase by over 60%.

2. Establish a sense of ritual in sports

Fix exercise time, prepare specialized equipment, and listen to specific music before exercise. These rituals can trigger the automatic execution mechanism of the brain.

3. Design an elastic plan

Prepare backup plans such as indoor skipping rope and fitness exercises to cope with weather changes. Research has found that people with alternative plans have a 42% decrease in interruption rates. Remember, the best exercise plan is one that makes you smile and complete it. Instead of forcing yourself to run 10 kilometers, it's better to find a truly enjoyable way of exercising. When exercise turns from a task to a pleasure, a good figure naturally becomes a byproduct. Go prepare your exercise journal now, and the first small goal will start from the 20 minute walk tonight!