In the process of students' fitness, due to the lack of hard conditions, most of the diet and training can't copy the plans of other fitness cows, but can only be done according to the actual situation. The purpose of high-intensity gym training combining aerobic and anaerobic exercise is to strengthen muscles, so it is necessary to supplement protein, healthy fat and fiber before exercise. It is recommended to eat half an hour before fitness. Start with gentle and relaxing exercise, and don't increase the intensity too fast to make your body sweat slightly. Such as jogging, cycling, elliptical machine, aerobics, etc. Warm up the main muscles before high-intensity training, such as a group of lightweight multiple trainings, and the time is controlled at 10- 15 minutes. The preheating time should not be too short or too long. After warm-up, we should carry out targeted activities of local joints, ligaments and muscles. Stretching of target muscles and other parts. Static stretching, don't bounce up and down. According to your fitness goal, you can do strength exercises for 20 to 45 minutes first, and then do aerobic training for 20 to 45 minutes. The overall fitness time should be controlled at around 1 hour, which is enough.