Running is a simple aerobic exercise because of its sufficient oxygen supply, long duration and high total energy consumption. When we finish running for 30 minutes, fat metabolism will officially enter a high-speed track. When the stored fat is almost consumed, running for a long time every day will consume body muscles. So running every day won't gain muscle, but it can help us reduce body fat.

Because after 20 minutes, the fat begins to be oxidized to provide energy, and the protein in the muscle also begins to provide energy. This process is inevitable, but research shows that the protein decomposition speed will be significantly improved after 45 minutes, so it is not recommended for bodybuilders to run for too long. Therefore, it is most appropriate to use moderate intensity aerobic for 45 minutes.

Friends who want to lose weight and gain muscle need not worry too much. As long as the time is well controlled, it is best not to exceed 1 hour, and there is still no problem. Remember, doing strength muscle training after aerobic exercise and supplementing enough protein after training are beneficial to muscle growth.