There is a two-day system: that is, exercise for two days and rest for one day (or do aerobic exercise for one day);
Four-day differentiation system: that is, exercise for four days and rest for one day;
You can also exercise for one round (referring to all muscle groups) and rest for two days;
But I suggest you decide which day to rest according to your body signals!
2, equipment training belongs to anaerobic exercise, running belongs to aerobic exercise, first of all, let's distinguish the difference between aerobic and anaerobic:
The difference between aerobic and anaerobic is that the products of their metabolism are different!
Generally speaking, people tell whether it is aerobic exercise by looking at the time. This statement is not comprehensive! The professional difference between aerobic exercise and anaerobic exercise lies in the different products of metabolism during exercise. When we begin to exercise, the body begins to convert some substances into energy and provide the kinetic energy needed for exercise. This process is divided into three stages: from the beginning of exercise to 15 seconds, the body takes ATP (adenosine triphosphate) as the functional source; 15 seconds to 90 seconds, the body uses lactate phosphate as the energy source; From 90 seconds to 15 minutes, the body uses muscle glycogen as the main energy substance to supply energy for exercise, and the fat energy supply system starts after 15~20 minutes of aerobic exercise. This is why aerobic exercise should last at least 30 minutes. After aerobic exercise exceeds 1 hour, the fat energy supply will continue, but it will gradually decrease compared with the previous 1 hour.
Therefore, if you focus on reducing fat, you can join jogging after equipment training, but the time should not be too long (generally around 15 minutes). The effect is very good!
Finally, I wish you success in your exercise!