1. First define your goals: Are you aiming to lose fat, build muscle, improve endurance, or just stay healthy?
Different goals require different training plans. You can set some small goals that can be gradually achieved,
such as increasing training intensity every week or reducing a certain amount of weight every month.
2. Beginners can start with full-body strength workouts: Combining cardio and strength training is essential
for overall fitness. Ensure you get enough sleep, as it helps your body recover. During the beginner phase,
take at least 2-3 rest days per week to allow your muscles to recover and grow.
3. Avoid common mistakes，Don't overtrain, as overtraining can lead to injuries. Don't skipping warm-ups and
stretches: warming up before and stretching after your workout helps prevent injuries and improves
flexibility. Maintain a regular sleep and workout schedule.
4. Diet is also an important aspect. Consuming protein (chicken, fish, beef) supports muscle repair and
growth. High quality carbohydrates and fats can provide energy for training，You can obtain these through oats,
brown rice, avocados, and olive oil. At the same time drink plenty of water to stay hydrated.
Use a journal or app to log your workouts and progress. This helps you adjust your plan and stay motivated as
you see improvements. If you're unsure where to start, consider hiring a professional trainer or working out
with a friend. This can help improve your technique and make the experience more enjoyable.
1. Warm up is a very important part, failing to warm up and stretch can increase the risk of injury and impact
performance.
2. Fitness isn’t just about working out; proper nutrition is equally important. A lack of balanced nutrition
can hinder your progress. Many people often overlook the benefits of a high-quality diet
3. Many people expect to see significant changes in a short time. Fitness is a long-term journey, and patience
and consistency are key. Beginners often push themselves too hard, leading to fatigue and injury. Adequate
rest and recovery are essential for progress.
4. Many people expect to see significant changes in a short time.Beginners often push themselves too hard,
leading to fatigue and injury. Adequate rest and recovery are essential for progress. Fitness is a long-term
journey, and patience and consistency are key.
5. Not Focusing on Proper Form: Incorrect exercise form can not only reduce effectiveness but also lead to
injuries. Learning the right techniques is crucial.
6. Some people only focus on exercising their arms and abdominal muscles. while neglecting overall body
strength, leading to muscle imbalances.
7. Beginners often rely too heavily on nutritional supplements, but natural foods also contain many elements
that can enhance our fitness results. We should not overlook whole foods in favor of supplements.
Fitness is a long-term process of continuous learning and improvement. Understanding these misconceptions can
help you start your fitness journey more effectively and reduce unnecessary setbacks!
The Benefits of Free Weights:
1. Available in various weights, they can accommodate all fitness levels, from beginners to advanced athletes.
2. High degree of freedom in motion，diverse training targeting different muscle groups.
3. Improving coordination and balance, Improved physical strength and flexibility
Free Weights is more suitable for advanced training, explosive power training, and strength training
Weights Machine
Weights Machine refer to strength training equipment where the movement path is fixed and predetermined by the
machine. These machines are designed to isolate specific muscle groups and reduce external factors during the
exercise.
Common Types of Weights Machine：Pec Deck Machine、Seated Row Machine、Leg Press Machine and Chest Press Machine.
TheBenefits of Machine Weights:
1. More secure, compared to free weights machines require less balance and control, making them suitable for
beginner、elderly and those in rehabilitation.
2. Easy to use, the fixed range of motion makes it easier for beginners to learn proper form, reducing the
risk of injury.
3. By restricting the movement range, machine weights allow for more focused training on specific muscle
groups, ideal for precise muscle development.
Machine weights are ideal for individuals who want to focus on specific muscle groups，It is also suitable for
beginners, the elderly, and rehabilitation populations.
1. Perform post-workout stretching to reduce muscle tension and improve blood circulation. This helps speed up
recovery. You can also try yoga or gentle stretching exercises.
2. Massage helps relax muscles, increase blood circulation, and flush out lactic acid. Foam rolling or
professional massage can be beneficial.
3. Apply ice packs to reduce muscle inflammation and use heat therapy to improve blood flow and relieve
soreness. You can also choose to take a hot bath
4. Eating protein (like such as chicken, fish, beef) aids muscle repair, If you're vegetarian，you can use
beans instead while carbohydrates (like wholemeal bread、brown rice or sweet potatoes) replenish energy.
Staying hydrated helps flush out toxins and reduces muscle soreness. Consider saline water or electrolyte
drinks to maintain balance in the body. （Ingredients of saltwater: 1 gram of salt, 15 grams of sugar, 400
milliliters of water）
5. Aim for 8 hours of quality sleep each night.，adequate sleep is essential for recovery. Muscles repair and
grow during sleep,
6. Engage in light activities like jogging、walking or swim the day after your workout to promote blood
circulation and aid recovery. Choose some nutritional supplements to help the body recover if conditions
permit,
Relaxation is also an important part of fitness. These methods can typically help relieve post-exercise
fatigue effectively. It is also important to adjust your recovery approach based on the intensity and
frequency of your workouts.