Aerobic exercise, whole body exercise, the key exercise time is long, 30-2 hours, too short is ineffective, too long is easy to cause burden and damage to organs such as the heart, depending on your weight, if it is not much worse than the standard weight, then exercise for 30-50 minutes every day, if it is too much, it must be more than 50 minutes. Don't push too hard at first, step by step, too hard is easy to get hurt.