■ Overview
- Training hours:
- Warm-up: stretch + 6 km/h treadmill for 5 min in winter
- Main menu: 60-90 min at most
- Cool-down: stretch with foam roller as needed
- Intervals between set:
- Weighted training: at least 4-5 min
- Body-weight muscle: at least 2-3 min
- Recovery time:
- Sleep at least 7 hours per night
- Or skip exercising
