1. Before anaerobic, it is best to warm up with a treadmill 10 minute, and it is not easy to get hurt when the joints are stretched when they are hot. You can stretch the joints and tendons of the main joints and the parts to be practiced. In addition, when you exercise your muscles again, you should warm up one or two groups at low load for the first action arranged for each muscle.

2.40 minutes to 1 hour.

Different intensity and intermittent exercise have different purposes.

Let me talk about strength first:

When you use an action, choose a weight, under which you do X actions and record it as XRM. If you squat 100 kg, you can only complete 12 movements at most, then 100 kg is the weight of your squat 12RM.

6RM heavyweight and heavier heavyweight (such as 5RM and 3RM) focus on the development of muscle strength, 8- 12RM focus on the development of muscle quality, 12RM and lighter focus on the development of muscle endurance.

Intermittent:

1.30 to 2 minutes of rest between groups is conducive to the recovery of muscle strength, and can continue to lift weights, which is conducive to the development of strength.

Rest for 30 seconds or even shorter between groups is beneficial to the accumulation of muscle fatigue, the continuous stimulation of muscles and the mobilization of as many muscle bundles as possible, and also to the development of endurance.

The rest of the group is about 1 min, which is commonly used, that is, to give muscle space to lift heavy objects and accumulate fatigue to a certain extent.

During exercise, each muscle usually does 3-4 movements, and each movement does 3-4 groups.

3. unfamiliar. An action of strength training itself includes two processes of stretching and contraction, and stretching should be done during the rest between groups to promote the blood circulation of this muscle. In addition to regular isotonic (constant load) exercises, there are also isometric (constant muscle stretching and contraction length) exercises. I don't know if it has anything to do with the stretching exercise you said.

Finally, if it is not for sudden weight loss, long-term aerobic exercise should not be arranged at the same time as strength exercise.

Long-term aerobic exercise will exhaust glycogen in muscles, so that the strength exercises arranged later are not as strong as they should be;

/kloc-After 0/hour strength training, the muscles need to be supplemented with materials, and the muscles should be repaired immediately. At this time, instead of supplementing protein and carbohydrates, you should do 45 minutes of aerobic exercise, which will make your body break down muscles and fat to convert energy due to overdraft. This is putting the cart before the horse for your purpose of doing strength exercises.