It depends on the purpose of your exercise. If you just want to exercise and improve your physical fitness, 30 to 60 minutes a day is enough. If you want to improve your personal sports performance, it is estimated that you should train as a professional athlete for a long time. If you want to build a strong body, it is recommended to go to a fitness club for targeted exercise. There will be professional coaches to train you.

For fitness people, if they do a lot of exercise and have no reasonable nutritional supplement, they will easily feel tired and affect their health. The nutritional supplement after fitness needs to pay attention to the following points:

The intake of water and salt should be balanced. Be sure to replenish water and inorganic salts in time after sweating. The correct hydration method is to drink slowly with a small mouth, and the water temperature should not be too low. It is best to drink light salt boiled water or sports drinks.

Carbohydrates are essential. Sufficient carbohydrates should be supplemented before and after fitness to ensure the storage of liver glycogen, provide energy for the body and maintain blood sugar levels. Foods rich in carbohydrates mainly include rice, cereals, vegetables and fruits.

Eat more protein food. Eat more food containing protein, an animal and plant, after fitness. Generally speaking, within 90 minutes after training, protein's demand reaches its peak, and it is best to supplement protein at this time. Protein-rich foods mainly include lean meat, eggs, fish, milk and beans.