As the saying goes, "Do what you can", the length of fitness depends on your physical condition. Personally, I think we can consider the fitness time according to the following conditions. But the overall time should not exceed 2 hours. One and a half hours is the best time for exercise!
First: If you are a fitness white, you start fitness to lose weight, and there is no sports foundation. Personally, I suggest that the time should not exceed 1 hour. And not too hard. Jogging should be controlled for about 30-40 minutes, and the equipment should not be too heavy. Start by jogging to strengthen your heart rate, and then step by step.
Second: there are some sports foundations. It is recommended that the time should not exceed one and a half hours. Combined with your own fitness goals, if you still lose fat, anaerobic+aerobic -40+30 (times) training mode is the best. Stretch before and after exercise, almost 90 minutes. This is the best time to keep fit.
Third: If you want to gain muscle, you can reduce the aerobic time, but don't train for more than an hour during anaerobic process, according to your own muscle reaction until you are exhausted. After a long time, you can choose to train until you are exhausted.
In short, everything is good, and what suits you is the best. I hope you can sum up your own set of training methods and plans in fitness and exercise your ideal figure as soon as possible! Keep moving.
For some friends who are new to fitness, in order to quickly see the fitness effect and the freshness of fitness, they are often particularly "malicious" to themselves and go to the gym or exercise outdoors for two hours. ...
Many fitness enthusiasts like to stay in the gym for a long time, and some even practice twice a day because they naively and stubbornly believe that the longer the fitness time, the better.
This is a big misunderstanding, sometimes pay and gain are not necessarily equal!
Muscle enhancement is to slightly damage muscle fibers through strength training. After the training, the body will slowly repair, resulting in excessive recovery, so the muscles will become thicker and thicker like cocoons on the hands.
Simply put, muscles don't grow when you are in the gym, but when you rest after training.
The purpose of reducing fat is to consume more calories through exercise, so as to achieve daily calorie consumption > calorie intake.
The above two items seem to have nothing to do with the training duration, but they actually have a lot to do with it. The training level determines the physical level, and it is the training intensity, not just the training amount, that plays a direct role in the fitness effect.
As we all know, lifting iron during muscle training requires large weight, low frequency and multiple groups (often more people only remember multiple groups). In fact, apart from lifting iron, the interval time also needs to be strictly controlled. Many muscle friends can lift more weight for the next group, rest for a longer time, and let their bodies fully recover before lifting iron, which not only prolongs the training time, but also makes the training effect worse.
Reducing fat and doing aerobic intensity are also important. Walking for an hour with oxygen is completely different from jogging for an hour. Just like a car burning engine oil, the faster the engine speed, the greater the horsepower and the greater the fuel consumption per unit time. Fat is like oil in a car, and speed is your running speed.
So instead of spending a lot of time, let the body do more effective intensive exercise in unit time.
When the light weight and multiple times of strength training are replaced by heavy weight and low times, the interval time is well controlled, and finally the appropriate number and number of groups are considered, the fitness effect will be stronger than before 100 times. (Generally, 6~8 movements are selected for each training, and 3~4 groups for each movement is enough. )
Change aerobic training to a slightly faster way or high-intensity interval training. When exercising, your heart rate should be high and your breathing should be short. Don't think that playing with your mobile phone on the treadmill will have a good aerobic effect. Of course, beginners need to step by step, otherwise it will be difficult to stick to it. )
Whether it is to gain muscle or lose fat, it is recommended to warm up first, then strength training, then aerobic, and finally relax. Reducing fat requires less strength training, but higher intensity strength training will also play a greater role in reducing fat.
Time schedule: warm-up for about 5 minutes, strength training for about 30~40 minutes, aerobic for about 10~20 minutes, and relaxation for about 5 minutes. The total duration of each exercise is about 50~70 minutes.
For the average bodybuilder, 50~80 minutes of regular training is more than enough. Ronnie coleman, the king of bodybuilding, spends about 1 hour to 1.5 hours in strength training every time.
If the time is too long and the intensity is not enough, it will easily lead to overtraining, which will not only affect the next training, but also lead to injury.
This is the same as when we were students. A class lasts for 45 minutes, because if it lasts more than 45 minutes, we will lose concentration. Similarly, it is not only difficult to increase the intensity of exercise for too long, but also easy to get hurt.
How long should I exercise every day? See if you need to gain muscle or lose fat. If the purpose of exercise is simply to reduce fat, you can do moderate-intensity aerobic exercise for a long time, such as running, cycling, skipping rope and slightly high-intensity aerobic exercise. The best effect is to control the heart rate between 130- 150 per minute, and it is recommended to take 50 minutes to 90 minutes each time. If you want to gain muscle, it is recommended to do more strength training. After strength training, aerobic exercise time can be slightly shorter, about 20 minutes. The time for beginners to gain muscle should be controlled at 60-90 minutes. Pay attention to the intensity and control the interval. Generally, the interval between each group is about 3 minutes, and the medium weight is about 1 min for 30 seconds. I hope my answer can help you.
It is best to exercise for 60-90 minutes every day, and the time should not be too long, otherwise it will easily lead to fatigue and affect the long-term exercise effect. Effective exercise methods and time are very important. Exercise less than 30 minutes is invalid exercise. The best exercise time every day is from 3 pm to 5 pm, or 6-8 pm. You can choose moderate aerobic exercise to lose weight and do strength training to gain muscle.
Generally speaking, the training time from 15: 00 to 18: 00 in the afternoon is better, and it is usually completed within 60 ~ 90 minutes. There is no need to increase the training time, but it is necessary to change the training mode, action, rhythm, times, number of groups, weight and training plan. People can adapt to a sport in an average of two weeks, so it is best to change the training plan slightly in two weeks.
If you practice marathon and triathlon, say something else.
The competitive sports trainer of professional events said another thing.
Special events, another way of saying extreme events.
From exercise to exercise to relaxation, half an hour to an hour is enough, and the time depends on your training content.
If you are simply doing ordinary fitness, you should control it for about an hour.
About 2 hours to shape the fitness control.
Professional competitive training once in the morning and once in the afternoon, lasting about 5 to 6 hours.