Only doing aerobic exercise is harmful to your health. You must do anaerobic training before every aerobic exercise. You can lose weight first, but pay attention to the combination of aerobic and anaerobic to lose weight. In addition, diet is also very important. It's no use practicing after eating too much. You should pay attention to eating less carbohydrates and choose one day a week not to eat "rice" (without affecting your health, of course). If you run, you should pay attention to your posture Generally speaking, it takes more than 40 minutes to have an effect (at least 300-400 calories, you have to eat 2000 a day, and it is useless to practice hard)