A proper fitness workout consists of strength training and aerobic exercise. Doing strength training first, followed by aerobic exercise, will ensure better results. Remember to warm up before exercising and stretch afterwards!

In summary, the four steps are: warm-up – strength training – aerobic exercise – stretching.

For fitness beginners, 40 minutes is the optimal exercise time.

40 minutes is enough. You can spend 15-20 minutes jogging, 10 minutes doing strength training, and then do some flexibility exercises.

Beginner strength training: Primarily machine-based exercises, supplemented with weights. Because fixed machines have a defined movement trajectory, they are easier to master, resulting in better muscle building. (Suitable for fitness beginners)

Intermediate strength training: Start with 20-45 minutes of strength training, followed by 20-45 minutes of cardio, for a total workout time of about 1 hour. (Suitable for people with some free time for exercise)

Advanced strength training: Increase training intensity or extend training time according to your own situation. (Suitable for people who have been working out for 6 months or more)
Aerobic exercise: Aerobic classes are divided into static and dynamic classes, and classes with and without equipment. Different classes focus on different body parts. Common aerobic equipment includes treadmills, elliptical trainers, stair climbers, and stationary bikes.

For those looking to build muscle: In terms of time allocation, strength training should account for 70%-80%, and aerobic training should account for 20%-30%.

For those trying to lose fat: In terms of time allocation, strength training should account for 30-40%, and aerobic training should account for 60-70%.

For fitness enthusiasts: Strength training to build muscle. Choose 2-5 exercises for each muscle group, for a total of 10-20 sets, with 8-12 repetitions per set.

It depends on your goals. 1-5 reps with heavy weights are the best choice for developing strength! 6-12 reps are the best choice for developing muscle! 15 reps or more are beneficial for muscle endurance and fat loss.

Generally speaking, whether you want to increase strength, build muscle, or burn fat, the more muscle fibers you activate, the better the results. Therefore, you should use heavy weights and keep the number of repetitions per set to a weight that allows you to do 6-12 repetitions.

Delayed onset muscle soreness (DOMS) typically occurs 48 to 72 hours after strength training, which is a perfectly normal phenomenon.

If not, it may be that the chosen training weight is not suitable for your training level, or it may be that you have not followed the basic principles of strength training.

During strength training, each set can consist of 1-3 repetitions of resistance training until exhaustion, for a total of 3-5 sets. Rest for 2-3 minutes between sets (until the body has fully recovered before starting the next set).