At the beginning, the daily 1 hour exercise is enough. Be sure to warm up before exercise, and remember to stretch after exercise. If the gym has a swimming pool, it is recommended to go swimming three times a week. This is a very good exercise, which is very good for improving heart and lung ability, losing weight and shaping body, and it is not easy to get hurt. If you want to get a better promotion effect in a certain period of time, it is suggested to observe how different personal trainers give lessons to members, and add some unorthodox knowledge to find a professional, dedicated and well-received personal trainer in your gym. You can consider hiring a private tutor. After all, there are specialties in the art, and you have to study and practice by yourself. Training with professionals in a planned way will inevitably have different effects. Basically, private tutors attend classes 2-3 times a week. After a month, you can see the improvement of your physical fitness, sports ability and skills. In about three months, your body shape will change obviously, and you will master a set of professional sports training methods that suits you.