Fitness is generally anaerobic exercise, and short-term sudden exertion directly causes weak muscle damage. The body will repair and strengthen muscles through sleep, commonly known as excessive recovery. Long-distance running (more than 20 minutes) belongs to aerobic exercise with minimal muscle loss. Consuming blood sugar first and then burning fat will achieve the effect of losing weight.

Fitness instructors generally recommend that you do 10 to 30 minutes of anaerobic exercise before aerobic exercise (depending on your personal time, a long time is good, and a short time is much stronger than nothing), run long distances, jump rope and swim three times a week, and it is best not to do only one kind of exercise, because the body will gradually adapt to it and reduce consumption, which is why we say that physical strength is getting better and better. As for diet, it can only be said that it is auxiliary. It used to be three meals a day.