Friends with heavy weight must do full stretching before exercise. Stretching can warm up the body and reduce the injury caused by hasty exercise. Because Chongyou has no habit of exercise, stretching can make all the muscles of the body move and make a preparation for the follow-up exercise.

Secondly, the exercise mode is mainly aerobic, and it is diversified.

Friends with heavy weight must give priority to aerobic exercise, and the exercise methods should be diversified to avoid "overwork injury", that is, the injury caused by long-term use of muscles in a certain part, so the exercise forms must be diversified (anaerobic and aerobic combination). Aerobic exercise is the most useful during weight loss, so walking and swimming are recommended.

Don't run when you are heavy, because unreasonable hasty running will cause permanent damage to your knees, which will not only help you lose weight, but also have a serious impact on your subsequent life. You can start by walking, step by step.

Swimming can be said to be a close lover of heavyweight friends. Swimming for an hour can consume about 500 calories. Compared with other sports, water has buoyancy, which can reduce the pressure brought by its own weight. If you can't swim, you can jog and walk in the water, which is a better exercise for obese and overweight people.

Finally, if the body adapts, it can be increased to 90 minutes a day. If it takes more than 90 minutes, it will easily lead to hunger, which will lead to the loss of body muscles, which is counterproductive. And in the meantime, we should control the intake of calories, fat and sugar through a reasonable diet, which will speed up the efficiency of losing weight.