Fitness is first of all to exercise for a long time. Generally, the fitness effect will be reduced after stopping fitness for one to four weeks, and it is better to act on a certain part for more than fifteen minutes. Second, massage muscles before and after fitness, and the fitness effect is better.

Generally, after 30 to 90 minutes of exercise, muscles need protein most. Don't eat immediately after exercise. It's better to exercise for 4 to 5 hours after meals.