Muscle obesity means that the body has a lot of muscles. If you only do anaerobic exercise, you may increase your muscles, so give priority to aerobic exercise. The most important thing to lose weight is that the calories from exercise are greater than those from food, otherwise even if the intensity of exercise is greater, it will only enhance physical fitness, not lose weight.
Aerobic exercise is a low-intensity, rhythmic exercise with a long exercise time (about 30 minutes or more) and moderate or above exercise intensity (60% to 80% of the maximum heart rate). Whether it is "aerobic exercise" is measured by heart rate. Exercise with heart rate 150 beats/min is aerobic exercise, because blood can supply enough oxygen to myocardium at this time; So it is characterized by low intensity, fast pace and long duration. It is required to exercise for at least 30 minutes at a time and insist on 3 to 5 times a week. This kind of exercise, oxygen can not only fully burn (that is, oxidize) the sugar in the body, but also consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state, which is the main exercise mode of fitness.
Aerobic exercise includes jogging, cycling, swimming, fitness dancing, skipping rope/doing rhythmic exercises, and ball games such as basketball and football.
Note: when exercising for a long time, pay attention to replenish body water and do what you can.