Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and improve body shape.

Time period selection:

1. Breakfast and exercise after sunrise. Eat100g digestible food and a little milk 30-60 minutes before exercise.

2. Exercise for one and a half hours after breakfast.

3. Start two hours before dinner and eat 100g digestible food 30-60 minutes before exercise.

4, one and a half hours after dinner, one hour before going to bed, choose according to your own habits.

Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group.

The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong.

It is not advisable to exercise on an empty stomach in the morning or before sunrise. Exercise consumes glycogen in the body. The general exercise time should be one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat or supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects.