On the whole, the best way is to divide strength training and aerobic training into two days. In this way, both strength training and aerobic training have a good effect on muscle growth and improvement of cardiopulmonary function.

In addition, the recovery speed of muscle glycogen is more than 24 hours, and the recovery speed of large muscle group is 48-72 hours. Therefore, in order to make each training effect good enough, aerobic exercise every other day is also beneficial to the recovery of muscle groups.

Doing aerobic exercise the next day can just relieve muscle soreness and fatigue.

The best way to lose fat: do aerobic immediately after anaerobic.

And if you want to lose fat better, you can consider aerobic training immediately after strength training.

It is found that doing aerobic exercise immediately after anaerobic training can increase fat consumption by as much as 1 10%.

This may be because a large part of glycogen is consumed in the process of strength training, and then aerobic training is done, and the glycogen concentration of the body is obviously reduced, so more fat is hydrolyzed to generate heat, and naturally more fat is consumed.

Advanced fat reduction: increase HIIT.

In addition, if you want better fat-burning and fat-reducing effect, aerobic exercise and high-intensity intermittent HIIT after strength training can stimulate more growth hormone secretion, and the fat-reducing effect is better, and the sustained fat-burning after exercise will be higher.