Exercise mode: moderate or high intensity aerobic exercise, strength exercise and flexibility exercise. Exercise intensity: Moderate intensity aerobic exercise is equivalent to 60%? 70% of the maximum heart rate, high-intensity aerobic exercise is equivalent to 70%? 80% maximum heart rate; Strength exercises use 60% ~ 70% of the maximum load, and each group repeats 8? 12 times, all kinds of zipper. Exercise time: 30 per aerobic exercise? Sixty minutes, eight o'clock? 10 kinds of muscle strength exercises, each repeated 2? Three groups, five for each move? 10 minute stretching exercise. Exercise frequency: exercise 5 days a week. High-intensity exercise should not exceed 2 days per week. When the physical function reaches a higher level and good exercise habits are formed, adults need to establish a stable exercise and fitness plan suitable for their own characteristics. A long-term and stable exercise plan for adults should include at least 200 exercises a week. 300 minutes of moderate-intensity aerobic exercise or 100? 150 minutes of intensive aerobic exercise; Twice a week? 3 strength exercises, at least twice a week? Three tension exercises