Fitness for muscle building requires strength training, and the effective fitness time of strength training is 45-60 minutes (excluding warm-up and stretching exercises).

Long-term strength training will lead to aerobic training, consume protein, make people thinner (you can consider supplementing protein powder and going to pqfitness, after all, it is more reliable to have a physical store), and at the same time, it will reduce hormone consumption in the body, which is not conducive to muscle synthesis.

Fitness for the purpose of reducing fat requires aerobic exercise, such as running, skipping rope, light weight and repeated equipment exercise, so it is necessary to extend the time.

Aerobic training needs more than 1 hour, because reducing fat mainly consumes fat, and the order of human energy consumption is sugar, protein and fat. Only more than 40 minutes of aerobic exercise can effectively consume fat.

Comprehensive training can reduce fat and gain muscle at the same time. It takes about an hour and a half. An hour of aerobic exercise and half an hour of muscle gain will greatly improve your figure.