1. Fitness for muscle gain requires strength training, and the effective fitness time of strength training is 45-60 minutes (excluding warm-up and stretching exercises). Long-term strength training will lead to aerobic training of the body, consume protein, make people thin, and at the same time reduce the consumption of hormones in the body, which is not conducive to muscle synthesis.
2. Fitness for the purpose of reducing fat requires aerobic exercise, such as running, skipping rope, light weight and repeated equipment exercise. Aerobic training needs 1 hour, because reducing fat mainly consumes fat, and the order of human energy consumption is sugar, protein and fat. Only 1 hour aerobic exercise can consume fat.