If it is an exercise aimed at reducing fat, the frequency of aerobic exercise should not be less than 5 days a week. Your frequency is obviously too small now.

I still suggest that you use ellipsometer in exercise, which has less influence on the knee joint and is more conducive to protecting the knee joint.

If heart rate is used to reflect the intensity of aerobic exercise, it is ideal to reach the range of 50%~75% of your maximum heart rate (220- age).

Do not do aerobic exercise for more than 50~60 minutes at a time, provided that your heart rate is within the intensity range of fat loss.

Fat is a province-wide increase or decrease, and there is no local effect of exercise to reduce fat. Strength training will change the local muscle size and external contour, but it will not reduce fat (which is determined by the energy supply of strength training)

The effect of reducing fat depends not only on how you practice, but also on how you eat. Fat is like a bank deposit. Only by earning less (taking less) and spending more (spending more) will there be less and less. Therefore, you should pay attention to control the total intake of your diet and the intake structure of nutrients to achieve a food structure with high protein, low fat and carbohydrates.