Everyone has a certain range of pulse rate during aerobic exercise, so the intensity of exercise varies from person to person. Before exercise, we should first scientifically calculate the heartbeat number that helps to improve our immunity during exercise: using the formula (220- age) ×(60%~70%), the interval number is the most suitable exercise heartbeat number, and then choose the most suitable exercise according to this heartbeat number. The main principles of fitness exercise are: aerobic exercise, large muscle groups, regular repetition, 3-5 times a week, preferably 1 time a day, lasting 30-60 minutes each time, and the energy consumption of each activity is 1005.6~ 1257 kJ (240-300 kJ) in turn.