If you lose weight, aerobic exercise is recommended.

For people who lose weight by running, people with different physiques have different speeds. Normal height 150kg, 30-year-old male, 175MM, horizontal treadmill 6.5km per hour, jogging for 40-50 minutes is the best. If you walk fast, adjust the slope to 10%, with a speed of 5-6 kilometers per hour and a time of 30-40 minutes.

If you are running for fitness, you can usually run for about 30 minutes. The speed can be adjusted according to your own preferences, or you can run according to the built-in program of the treadmill.

Attention should be paid to the following aspects in exercise:

First, whether running or jogging, the heart rate during exercise should be kept between 1 10 and 140. Too fast is unnecessary, too slow, and the exercise effect is not good. You can stop moving, calculate the heart rate within 10 second, and multiply it by 6 to get the heart rate per minute.

Second, aerobic exercise, at least three times a week, preferably more than four times.

Three, each exercise time should not be too long, not more than one and a half hours, otherwise it will affect the life of the next day's work.

Fourth, do warm-up exercises before exercise to prevent injury, and do relaxation exercises after exercise. Before, during and after exercise, add some water, especially after exercise.