1. Warm up

About 20 minutes, you can make your body sweat slightly.

Optional: treadmills, elliptical machines, treadmills, bicycles, etc.

2. Aerobic exercise (do it every day)

Project: a mountaineering machine

treadmill

Elliptical Machine

D bicycles

Choose any of the following exercises, do it for at least 40 minutes, and try to complete 60 minutes of aerobic exercise. You should have the feeling of trying to persist. If you can't persist, slow down.

Special preventive measures

1. Try to eat less oil and don't eat too much junk food.

2. Drink plenty of water and try not to drink water during exercise.

3. Exhauste a lot of sweat after exercise, and don't go to air-conditioned places immediately, which will easily lead to instantaneous contraction of pores, and sweat can't be completely discharged, which means leaving poison in the body, which is not conducive to health.

4. Pay attention to the posture of spinning bike: don't lean forward and lean back too much, don't shrug your shoulders, and don't tie your shoelaces too tightly.

5. After stopping exercise, the body's metabolism is too little every day, and there may be a rebound, so it is necessary to persist in exercise and enhance cardiopulmonary function.