The general principle of strength training is once every other day, but specifically, each large muscle group (such as chest, shoulders, back, abdomen, buttocks and lower limbs) is trained 2-3 times a week, and the contact time of the same muscle group is 48 hours. But also for the general public, especially those who have not been trained or participated in recreational exercise.
Therefore, according to the time you can devote to exercise every day, you can practice all your muscles at once and then practice again the next day, but for a longer time. If you don't have much time at a time, you can also divide the whole into several parts, such as practicing lower limbs on Monday and Thursday, and practicing upper limbs on Tuesday and Friday, and each practice time will be shorter. As long as each muscle group can train 2-3 times a week, both methods can be used, depending on your own time flexibility!
The principle of aerobic exercise is recommended as moderate-intensity aerobic exercise, 3-5 days a week, weekly exercise 150 minutes or 30 minutes each time. Compared with continuous exercise, each exercise lasts at least 10 minutes, and the cumulative exercise exceeds the minimum recommended daily exercise, which also has the same effect. Therefore, concentration or dispersion can be arranged alternately by one's own work and life, and intermittent exercise of 65,438+05 minutes each time is also possible as long as the total amount is guaranteed.
The above are some guidelines and suggestions given by the American Sports Physiology Association for your reference.