Aerobics can be done every day, and it is recommended to do it 5-6 times a week for 20-60 minutes each time;

At least 2-3 times a week, 30-60 minutes each time, exercise the whole body or half of the body each time; Professional training, 4-6 times a week, 60-90 minutes each time, focusing on one part at a time;

If you are a beginner and your goal is to gain muscle, it is recommended to adopt the following scheme in the first 3-6 months:

Anaerobic: exercise for 40-60 minutes three times a week;

Aerobic: 65438+ 0-2 times a week, 20-40 minutes each time.

In addition, in order to gain muscle, we must pay attention to diet. It is recommended to eat at least 4 meals a day, which should be 6-7 meals. See my blog for details.