0 1. Aerobic exercise increases blood circulation. Consolidate the fitness effect, lose body fat, and colleagues also consume muscles (this is also the reason why running and swimming are easy to rebound). 02. Anaerobic exercise, increase muscle, muscle can increase metabolic rate (metabolic rate is that when the body is not exercising, it will naturally consume its own energy and fat every day. As long as the basal metabolic rate is high and there are muscles, it is a good body structure to prevent rebound. Reasonable diet, increase protein, increase crude fiber and reduce fat intake. (For meals before and after exercise, pay attention to adding meals, skim milk, yogurt 200ml-400ml, whole wheat bread 150g, 3 slices, and four kinds of proteins without egg yolk) Operation: 0 1. -Swimming is better, with less injury, 30-45 minutes each time, and 65,438+before and after anaerobic exercise. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes. -Let's go, get out of the car and watch your ankles. 15-30min each time, before and after anaerobic exercise,10-30min each time. 02. Anaerobic exercise-that is, muscle exercise, mainly to increase muscles. Consolidate the fitness effect. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can ask a coach. Usually 150-200 yuan/class, 20 classes will be enough, and you don't need to ask the coach to practice every day. 2-3 times a week)-After each anaerobic exercise, do aerobic exercise 10- 15 minutes. Of course, 30 minutes is the best. 03. Diet increases the intake of protein, crude fiber and fat. Eat more egg white (discard egg yolk) and coarse grains and vegetables (recommended recipe: 30-50g of coix seed, 30g of dried yam, 30g of millet and 30g of lotus seeds, and grind them into paste or cook them into porridge instead of grain. ) Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.

Hope to adopt!