he order of fitness differs among individuals. It typically varies based on factors such as the fitness goals, preferences, status, plans, and personal physical constitutions of fitness enthusiasts. Professional fitness practitioners will establish a suitable fitness order for themselves in light of the above factors. Nevertheless, if you are unsure about how to arrange your exercise sequence at present, it’s not a problem. After perusing this article, you will obtain the answer!

As there exists a common exercise order within the fitness community:
warm-up – anaerobic exercise – aerobic exercise – stretching.
Adhering to this sequence can also assist you in avoiding certain detours.

Step 1: Conduct a thorough warm-up

Warm-up suggestions:
Running: Set the treadmill at a slope of 2 and a speed of 4 – 6, and jog for 5 minutes.
Jumping jacks: Perform 20 in each set, undertake 3 – 5 sets at a time, with a 20-second interval between each set.
High knees: Do 20 in each set, carry out 3 – 5 sets at a time, with a 30-second interval between each set.
Duration: 10 – 15 minutes

Step 2 – Anaerobic exercise

Exercise suggestions:
Squats: Do 30 in each set, execute 4 sets each time, with a 1-minute interval between each set.
Push-ups: Do 15 – 20 in each set, perform 2 sets each time, with a 1-minute interval between each set.
Dumbbell presses: Do 8 – 12 in each set, carry out 3 – 4 sets each time, with a 30-second rest between each set.
Duration: 20 – 30 minutes

Step 3 – Aerobic exercise

Exercise suggestions:
Swimming: Approximately 30 minutes each time, 2 – 4 times per week.
Cycling: 10 kilometers each time, for 50 minutes each time.
Jogging: 6 – 8 kilometers each time, for 30 – 60 minutes each time.
Duration: 40 – 60 minutes

Step 4 – Stretching exercise

Exercise suggestions:
Slowly stretch from the neck, chest and back, legs… from top to bottom. Each stretching movement lasts for 40 – 60 seconds until there is a slight soreness in the stretched area.
Duration: 10 – 20 minutes