The frequency of a beginner's workout depends on the individual's time, physical condition, recovery ability, and fitness goals. It is generally recommended that novices do training 3 to 5 times a week, with each training session about a day apart, so that the body has enough time to recover. Here are some common fitness program schedules:
1.*Three-day training method**: This arrangement is usually weekly.
1. Week. 3. Friday or week.
2. Week. 4. Train on Saturday and rest for a day after each training.
2.*Four-day training method**: This arrangement can be weekly.
1. Week. 2. Week.
Fourth, Friday or week.
1. Week. Three, week.
5. Saturday, a day off after each training session.
3.Five-Day Method: This arrangement is usually a daily training session from Monday to Friday with a break on Saturday and Sunday, or a training session from Monday to Thursday with a break on Friday and one session on Saturday and Sunday.
For newbies, it is important to start in moderation and not rush to achieve quick results, so as not to cause excessive fatigue or injury. As the body's adaptability and recovery improve, the frequency and intensity of training can be gradually increased. At the same time, proper stretching and relaxation should be done after each training session to help the muscles recover.
Before starting any fitness program, it's best to consult with a professional fitness trainer or doctor to ensure that your program is appropriate for your physical condition and fitness goals.