At the beginning of the exercise, it is more appropriate to keep fit every day?

Fitness to the pursuit of quality is not time, if it is to build muscle, is in the process of fitness experience the process of muscle tear, when I was at the beginning of fitness, especially high passion, do after gym membership to every day, then my friend told me of your practice is too strong, easy to joint injury or muscle injury, it is better to let every two days muscles and tissues of the body to have a rest again the next day, so the effect of physical exercise would be better.
As far as I'm going to the gym and exercise time, I don't think anything less than an hour to practice, for the first thing to do is go to the gym and running, let each part of the body activity, generally I ran about 20 minutes, about 4 km, and then began to build muscle, for an action, I are practiced at least eight groups, a group of at least all have nearly a minute, because at the end of each group need to have a rest for 20 seconds to 30 seconds or so, that is to say an action need 10 minutes of exercise, running up to practice after three or so will have one hour.
Started fitness, may have muscle pain in the process, this process is just muscle for a long time did not cause any discomfort, activity a week or so, the beginning can be less exercise time, such as muscle pain give oneself add quantity, how much time for exercise, is about to see are you going to the gym to keep fit or add muscle shape, physical fitness, running every day, half an hour or so on OK, but if you want to muscle growth, will spend more time to exercise the muscles.
I was to add muscle shape, when I started the daily exercise program is an hour or so, then don't have enough strength I will increase to two hours, sometimes will also practice three hours, the specific need how long still should see your own physical quality and acceptable degree.