A comprehensive system should include strength exercises. The two have different effects on the body, enhancing the system's ability to deliver oxygen to muscles, allowing you to adapt to higher intensity and longer duration. At the same time, it can reduce the heart rate at rest, but aerobic exercise alone cannot improve your heart's ability to transport blood when blood vessels are compressed, which is exactly what happens when muscles contract strongly. Contracted muscles will squeeze blood vessels and hinder the smooth flow of blood, which is why some people with good aerobic capacity will also have health problems when carrying heavy objects. Strength training can make up for this deficiency and improve the heart's ability to deliver blood to muscles when blood vessels are compressed. This improvement can also make the body continue to burn more fat after the end, and avoid the hard-won bonus of muscles being consumed as energy.

Traditional aerobic exercise is usually not included, which is unfortunate, but it can be changed, and circular exercise is the solution. Cycling combines full-body strength exercise with high-intensity aerobic exercise, which is a great challenge to the system. During exercise, you will burn more fat and achieve the above two goals at the same time.

When carrying out circular exercise, the weight used must be the maximum weight that can complete the planned number of times, and the intensity of aerobic exercise should reach the upper-middle level, which is equivalent to the difficulty of continuous speech. Pay attention to doing 5-7 minutes of low-intensity aerobic exercise to warm up before the start of exercise.

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