First, in the stretching stage, let the ligament fully stretch, improve the range of motion and avoid injury for 2 minutes;

Second: in the warm-up stage, let the joints move, fully warm up the body, and slowly increase the heart rate for 2-5 minutes;

Third: aerobic stage, which usually lasts about 30-40 minutes;

Fourth: buffer stage: 2-5 minutes, let the heart rate drop from high level to low level, then stretch the ligament and adjust breathing.

This is probably the process. The difference lies in the course arrangement of the third aerobic stage. How to arrange courses to achieve results, increase interest and make members like them is the key!