1. Warm-up activities: Exercise on aerobic fitness equipment such as treadmills/bicycles/elliptical machines for about 10 minutes, preferably with slight sweating.

2. Weight loss in the gym: quadriceps femoris (4 groups * 15), lumbodorsal muscle group (4 groups * 15), biceps femoris (4 groups * 15) and abdominal muscles (4 to 6 groups, each group reaches the limit number of times).

3. Aerobic exercise: Exercise on aerobic fitness equipment such as treadmill/bicycle/elliptical machine for at least 30 minutes, and the exercise intensity should be controlled at about 75% of its own intensity.