Warm-up is necessary. After heating, rest for 2 minutes. If you run, you can run for 30 to 45 minutes. If you run for more than 45 minutes, you will lose weight. After aerobic exercise, you can start doing anaerobic exercise. When doing anaerobic exercise, do big muscles first, and then do small muscles. This big one is like chest muscles, back muscles and abdominal muscles. After finishing the big muscles, you can exercise the small muscles. And if you want to gain muscle, remember, what is the big concept of heavy weight? Generally, each movement should be done in 5 groups, and each group should do 8~ 12 times. This maximum weight is the weight that you can do 8 times. The interval between unfinished groups should be 1~2 minutes, not less than 1 minute, which is helpful for recovery and exercise. And do it every other day during fitness, so that the muscles have a process of growth. Running will only increase heart and lung function. I can only tell you so much about the basics of fitness. I hope it helps you.