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Is it effective to do aerobics for 30 minutes before going to bed at night?
Not bad.

Weight loss and fitness is a combination of aerobic and anaerobic, and it takes time to stick to it, not to say that you can lose weight wherever you practice. Those who boast that you can lose weight quickly are unreliable. Even if you lose weight, it is easy to rebound. Only sports are the most reliable.

First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.

Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.

There is also a self-weight squat: the body stands straight, the feet are shoulder-width, the arms are stretched forward, shoulder-height, the core muscles are taut, the lower back naturally arches forward, the body is lowered as far as possible, the hips are backward, the knees are bent, the arms are kept in the same posture from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement focuses on the heels rather than toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups.

You can eat some after exercise.

Try not to eat fruit after 10 in the evening, go to bed before 12 in the evening and get up at 7-8 in the morning to give yourself a big stretch, so that your bones and muscles can be well stretched. What you have to do after getting up is to drink about 300~400ml of boiled water. After getting up, it's time for the body to detoxify and need to replenish water. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock.