Aerobic exercise is mainly to lose weight, while anaerobic exercise is to gain muscle.

If you do it at the same time, do anaerobic training first and then aerobic training. Because after aerobic training, the contraction and extension ability of muscles decreases, and the exercise ability decreases, then anaerobic strength training will feel insufficient, muscle control ability is poor, and sports injuries are prone to occur.

Give you three principles:

1. Aerobic exercise can improve cardiopulmonary function, increase capillary opening, and lay a good foundation for muscle gain;

2, too much aerobic exercise will consume a lot of calories, which will hinder the growth of muscles to some extent;

3, aerobic and anaerobic In the same training class, it should generally be anaerobic in the front and aerobic in the back.

Based on the above principles, if you are a beginner, it is recommended to divide the training into three stages:

The first stage: basic quality training

Train 2-3 times a week for about 60 minutes each time, lasting 1-3 months.

10 minutes to warm up;

30 minutes of strength training, whole body practice;

20 minutes of aerobic.

The second stage: muscle training stage

Exercise 3-5 times a week for 60-90 minutes each time for 6-36 months (depending on your satisfaction with your muscle development).

10 minute warm-up +50-60 minutes strength training +20 minutes stretching.

In addition, 40-60 minutes of aerobic training are arranged separately every week.

The third stage: the forming stage

If you feel that you have basically achieved your goal, you can arrange a normal fitness plan:

Train 3-5 times a week for 60-90 minutes each time.

In ...

10 minute warm-up

40 minutes of strength training

20 minutes aerobic exercise

20 minutes stretching