I suggest you take part in aerobic exercise training that suits you, such as aerobics, swimming, spinning and so on. , and then through the above exercises to improve heart and lung function, and then carry out targeted training to improve muscle fibers. Note that the upper limit of aerobic exercise is: 220- 15 (your age) X65%= 133 times/minute. That is, when you exercise, your heart rate should not exceed 133 times per minute. Then keep exercising in this state 1 hour, three to four times a week. After 8 weeks of systematic training, you should gradually start the tension training of chest, abdomen, back, arms and other muscle groups. When training, you must use 30-40% strength, and the interval between each group is about 30 seconds.