A universally recognized fitness tutorial: Remember these 4 steps to effectively improve your fitness efficiency!

Many people who have bought gym memberships feel a bit lost when they go to the gym: with so much gym equipment, where should they start?
Today, I'll tell you about a scientific fitness process, consisting of four steps, to help you avoid mistakes during your workout, effectively improve your fitness efficiency, and prevent injuries.
The first step: Define your specific fitness goals.
When going to the gym, we should first have a fitness goal, such as whether you want to improve your health, lose weight, or build muscle. Only by setting a clear goal can you be motivated to stick to your workout.
The focus of training varies depending on the fitness goal. If your goal is to lose fat and lower your body fat percentage, your training should primarily consist of aerobic exercise, supplemented by strength training. If your goal is to increase muscle mass, build a muscular physique, and achieve a toned body, your training should primarily consist of strength training, supplemented by aerobic exercise. If your goal is to improve overall health and fitness, you can choose comprehensive training that enhances cardiovascular function, physical endurance, and increases muscle mass.
The second step: Warm up before exercising
When exercising, don't rush into training. You need to warm up your body first to gradually improve blood circulation, increase joint flexibility, and awaken your muscle groups. Only after this can you start exercising, which can greatly reduce the risk of muscle strain and physical injury.
Never skip the warm-up before a workout. Start with dynamic stretching, then do a 10-minute jog to improve blood circulation before beginning your workout.
The third step: Formal training (strength training + aerobic exercise)
Regardless of your fitness goals, we should do strength training when our energy levels are at their peak. At this time, your focus is higher, your strength is greater, and you'll perform at your best. You can schedule 30-60 minutes of weightlifting training based on your goals. Beginners should start with compound exercises, focusing on training large muscle groups to drive the development of smaller muscle groups.
We can choose exercises such as squats, lunges, hip thrusts, machine leg splits, and prone leg curls to train the lower body glutes and leg muscles, and exercises such as barbell bench presses, pull-ups, weighted presses, bent-over rows, and deadlifts to train the upper body muscles.
Choose a weight that matches your 10-15RM (repetition maximum). Perform 3-4 sets of each exercise, with rest periods of approximately 45-60 seconds between sets. After each workout, ensure the target muscle groups have adequate rest to repair themselves, and avoid frequent daily training.
After strength training, you can do cardio. Choose 30-50 minutes of cardio based on your training goals. You can choose from jogging, cycling, yoga, aerobics, or swimming, depending on your interests. Those aiming to build muscle should do cardio 2-3 times a week, while those aiming to lose fat should do it 4-6 times a week.
The fourth step is to relax and stretch.
This is the last step in your workout. We shouldn't immediately take a hot shower just because we're sweating profusely and smelly. At this time, our body's immunity is at its lowest, and our pores are open, making us more susceptible to catching a cold.
We should use this time to stretch and relax, allowing our body temperature to return to normal. Stretching also helps relieve muscle congestion, thus accelerating muscle repair. Resting for about 30 minutes before showering is the ideal procedure.
Health Fitness