Fat people must focus on strength training, supplemented by aerobic exercise, because you are overweight and don't have enough strength to run, which will have a great impact on your knee joint. If you want to lose weight, remember to practice three points and eat seven points. Diet is very important. Eat a reasonable diet and try to eat less high-calorie and high-fat foods. In sports, anaerobic fat-reducing effect is better than aerobic, and anaerobic is almost strength training. Through strength training, you can change your basal metabolism.