Exercise to lose weight should be about two hours a day, and it is best to exercise for about an hour after getting up in the morning. Don't do some strenuous exercise during this period. You can choose jogging and brisk walking to lose weight.

1, the choice of time.

① Generally, the amount of exercise to lose weight should be estimated according to your own situation and daily intake. If you just start to lose weight, you can do some exercise according to your own situation, stick to it for about 30 to 40 minutes every day, and then get used to it. The amount of exercise should also be strengthened.

You can do an hour of aerobic exercise every day, plus about 40 minutes. During the period of losing weight, you must eat a reasonable diet, try to avoid eating high-calorie and high-sugar foods, eat more fruits and vegetables, and eat more chicken bread.

2. The intensity of exercise.

① Aerobic exercise generally lasts for another 30 minutes, and then fat is burned as energy. There, if you want to lose weight through aerobic exercise, the time of low-intensity aerobic exercise should not be less than 30 minutes. Every strength exercise, mainly consider the intensity of the load. The maximum load is 60%~70%, 8~ 12 times/group, 2~3 times/group.

② In aerobic exercise, about 60 minutes of aerobic exercise every day can control weight. If you need to lose fat, you will have more than 90 minutes of aerobic exercise every day. The intensity of aerobic exercise should be controlled at 60%~70% of the maximum heart rate, and moderate-intensity aerobic exercise should be carried out for about 150 minutes every 3-5 days.

3. Exercise preventive measures.

① It is best to eat some foods containing protein 90 minutes before exercise, such as eggs and milk, which can greatly improve the vitality of the body, improve the exercise load capacity and burn fat better. Exercise methods should be diversified. If you do the same exercise every day, you will feel bored and your body will develop resistance, thus reducing the effect of fat burning.

② Exercise time should be appropriate. The suitable exercise time is 40 minutes ~ 1 hour, 3~5 times a week. Warm up before exercise. Because burning fat requires a process, it is easy to enter the state of burning fat by doing warm-up exercise first, which is to drive weight loss.