Is there a swimming pool in the gym? Do strength training for 40 minutes first, then swim for at least half an hour, step by step, control your diet, and don't eat high-calorie junk food, or you will practice in vain. Eating accounts for at least 50% of the effort. Strength training is carried out in different parts. Generally, there is an arm in the chest, shoulders, back, legs and arms every day, and abdominal muscles can be practiced every day. After losing a little weight, swimming can be changed to running. Running now puts too much pressure on the joints. If you buy shoes, you can buy asics or nike air cushion series.