We must first make it clear that not all sports can achieve the purpose of improving health; For obese people, not all exercise can achieve the effect of losing weight. Many scientific studies show that aerobic exercise is the most scientific and effective way for human body. Many people have heard of the word "aerobic exercise", but they don't quite understand its meaning. The so-called "aerobic exercise" refers to the lasting exercise that can enhance the human body's inhalation, transportation and utilization of oxygen. Its characteristics can be summarized in twelve words, namely "low intensity, long time, uninterrupted and rhythmic". In the process of aerobic exercise, the amount of oxygen inhaled by the body should be roughly equal to the amount of oxygen consumed by the body, so that the body can be in an "aerobic" state during exercise. But some exercises are done in a short time with high intensity. During exercise, the amount of oxygen inhaled by the body is far from meeting the amount of oxygen consumed by the body. In other words, the oxygen in the body is in a state of "making ends meet", and this "anaerobic exercise" is harmful to human health. Aerobic exercise makes people feel a little out of breath, but not out of breath; Make people sweat a little, but don't sweat profusely. Aerobic exercise makes people feel stretched, but not tired. Good aerobic exercise should be whole body exercise, not local exercise of upper limbs or lower limbs. If aerobic exercise is accompanied by melodious music, which is intoxicating and unforgettable, it will be easier for people to stick to it and get into it, and it will be easier to achieve good results. Common aerobic exercises include walking, jogging, aerobics and ballroom dancing. It has been found that aerobic exercise combined with proper diet control can effectively remove excess fat from the body without causing the loss of muscle tissue. If you add walking twice a day for 20 minutes each time, and the speed exceeds 120m per minute, you will lose weight 1 kg in two weeks, and 12 kg in one year.