After a certain foundation, you can say aerobic+anaerobic training, the purpose is to gain muscle and reduce fat. The advantage is that 1 kg of muscle consumes 50-60 calories every day, so muscular men will only get thinner and thinner.
Anaerobic for 45 minutes and aerobic for 30-40 minutes is the most scientific combination time. Of course, you can walk slowly first, and then jog 10 minutes before aerobic, so that your metabolic rate can reach the best state and achieve the best exercise effect.
In anaerobic strength training, if you have time and supplement, it is recommended to practice 4-5 times a week, which consumes physical strength and muscle endurance, generally 3 times a week.
Don't work out at once, play with the equipment in the gym, each one several times. This is the most ineffective method.
Make a goal and plan for yourself, usually training in different muscle groups every other day.
On Monday, there are three heads on the chest.
Tuesday's tape is two heads.
On Wednesday, the arm abused the shoulder.
On Thursday, there are three heads on the chest.
Friday double-headed braces
I usually abuse my legs on Saturday.
One group 15, 3-4 is suitable, just do your best, you don't have to force yourself to complete the quantity in each group, quality is the key.
This frequency is too high. You can control it yourself every other day and then cycle on.
I don't know what else you need to know.