Whether going to the gym, outdoor sports or other venues, you can consider about 40-60 minutes, without delving into the specific differences of each person's body. Ordinary exercisers with a certain sports foundation can generally arrange exercise time of about 1 hour at a time.

Because psychologically speaking, when people are engaged in fitness activities, they can effectively keep their concentration for about 40 minutes. After 40 minutes, the concentration efficiency will drop and the fatigue of the body will rise rapidly. Especially in strength training, when you need to concentrate on strength and muscle recruitment, too long training time will affect the concentration of nerve control, which will lead to a decline in training level.

Specifically, it can be divided into the following situations:

1. If you recover from illness, you should have a recovery period to let your body adapt to the restart of fitness mode. In this recovery period, we should appropriately reduce the intensity, load and duration under the guidance of professionals, and gradually transition to normal training.

Therefore, it is suggested to reduce the training duration and gradually extend it with the recovery of physical fitness. The specific duration should be observed with the coach in each training, analyzed and summarized in time during and after each training, and the duration of the current or next training should be adjusted.

2. When carrying out strength training, it is suggested that the formal training content of each major muscle group should be completed within 40-60 minutes, and 10-20 minutes of full warm-up exercise should be arranged before training. After the main training, it is necessary to arrange appropriate muscle stretching and relaxation time. Add up the total time, it is recommended not to exceed 90 minutes.

3. If you want to focus on aerobic training, the duration of each aerobic exercise can be kept at 30-60 minutes, but it is not recommended to always engage in a single aerobic exercise for a long time. An unchangeable aerobic exercise, such as running, will make the body stuck in the platform for a long time, and the effect of losing weight or fitness will stagnate.

Take running as an example. If you run for 40 minutes, if you find that running at a constant speed has no weight loss effect, you can add programs such as variable speed running, climbing running and turning back running. Although it is the same exercise time, it will help exercisers break through the current platform dilemma.

4. If both strength training and aerobic training need to be trained on the same day, they can be trained separately, such as aerobic exercise for 30 minutes in the morning and strength training for 45 minutes in the afternoon.

Newcomers who seldom exercise or don't exercise at all should have an adaptation period when they start exercising. According to everyone's situation (age, sports foundation, physical fitness, etc. ), the adaptation period can range from several weeks to several months, and it is recommended to at least 1 month.

The adaptation period can start from 1, twice a week, and gradually increase. The duration of exercise can start from 15, 20 or 30 minutes each time, and gradually increase. The purpose of this is to ensure that the body can adapt step by step, and the amount and intensity of exercise are always within the ability of the exerciser, thus reducing the risk of exercise.