Living in this era of information explosion, we are exposed to all kinds of useful or useless information every day. Sometimes I get some tweets saying, "You exercise too much on weekdays!" "Not long after, another tweet came:" You exercise too little on weekdays! "A few days later, I added:" The exercise you do can't reach the sports goal! "In such an era of information confusion, we are always confused. So how do we exercise and how much exercise do we need to do is correct?

Of course, the amount of exercise must be directly related to our sports goals. I believe that there is no standard rule that is absolutely suitable for everyone in this world, because each individual has his own particularity and different basic physical conditions. Fortunately, recently, science has discovered some universally applicable practices on how to exercise, including the frequency of exercise, corresponding to a single movement of a moving target. I believe these findings will be very beneficial to us!

First of all, if your goal is to lose weight-do HIIT training and 1 strength training at least three times a week.

If you want to lose weight, HIIT is a good start. It will help you burn more fat and save more time than steady aerobic exercise! These short-term (strength or non-strength) trainings alternate with short-term rest, burning fat efficiently, and the calories burned by 20 minutes of HIIT are similar to those burned by 45 minutes of cardiopulmonary training.

Any way to make your heart beat faster, such as running, riding a bike, climbing mountains and sprinting or anything else, can be trained. You can choose one of them according to your weight to match with some sports, such as squats and lunges.

HIIT will help you prevent muscle loss. When practicing, we should also pay attention not to neglect matching a strength training in the plan to ensure that the muscles get enough stimulation in the strength training.

In addition, in the next rest day, don't just wander around, you can exercise in less exciting ways, such as walking, yoga, or others. Doing some exercise every day helps to relax muscles and develop exercise habits.

Second, if your goal is to make yourself look more energetic and healthy, then do HIIT training and strength training at least twice a week.

At this intensity of exercise, even if you don't lose weight, strength training can change your overall appearance! If you don't really want to spend time in the gym, you can see the effect by exercising twice a week.

For your target muscle groups, such as shoulders, chest, back, arms, abdomen and legs, you need to specify 8- 10 different movements, each group 12 to 15 times. When you become stronger, you can mix some other actions. One group does 12 to 15 times, and the other group does 8 to 10 times.

Don't be afraid to lift heavy objects. This kind of strength training is not enough to make you have particularly strong muscles. Muscle growth requires more vigorous exercise and diet adjustment.

Body fat hides our muscles. If we try to show our muscles in a very obvious posture, obviously we need to carry out a fat burning plan first. These HIIT trainings get twice the result with half the effort here. (Of course, muscle recovery on rest days is as important as growth. )

Third, others-the above two points are of course only guidelines.

What training works for your body, only you can understand it. For example, the above does not apply, and you may need extra HIIT training to achieve your weight loss goal. Give yourself some time to record the training process and test which method is more suitable for you. It should be noted that HIIIT is not suitable for all bodybuilders like constant intensity aerobic exercise. People who have had sports injuries or have no sports foundation and poor physical fitness should try to avoid HIIT training. Because the exercise intensity of HIIT training is not easy to grasp, it depends more on our explosive power, so it may bring the risk of sports injury. Moreover, HIIT has high requirements for cardiopulmonary function, and everyone must choose different training methods according to their own situation.