To achieve the goal of losing weight, the most effective exercise is aerobic exercise. Jogging, swimming, brisk walking and cycling all belong to aerobic exercise. This kind of exercise can burn fat in muscles, tighten muscles, replace fat with slender muscles, improve the speed of metabolism, and thus burn more calories. This kind of exercise should last at least 20 minutes, at least three times a week, in order to achieve the effect of burning fat. Some people may think that running, swimming and other sports are boring, but in fact, in addition to these traditional sports methods, all major fitness clubs in the market hold various types of aerobics classes, such as pedaling and fitness dancing, which are not only guided by tutors, but also accompanied by others, which is much more interesting than working hard alone. You can choose the right exercise according to your personal preference to make the exercise more flexible and interesting. Weight-bearing resistance training The fitness room is filled with weight-bearing training equipment, which can strengthen muscles. At home, you can also achieve the same effect by using small dumbbells or lightweight exercise training belts. If we really don't have time to do sports and increase daily activities, even housework will consume energy. For example, ironing eight shirts can consume 100 calories. In other words, as long as the body is active, it can consume heat energy. Don't take the elevator in the future, climb the stairs! Or park your car in the far corner of the parking lot, or get off at an early stop, and the effect of losing weight will gradually accumulate. Effect: It can burn fat and make muscles strong. Although the weight may not be greatly reduced, the lines on the appearance are obviously tightened. Suitable target: suitable for people who want to lose weight all over the body, have a positive personality and don't mind exercise. Advantages: It can be said to be the healthiest way to lose weight, especially aerobic exercise can not only burn fat and strengthen muscles, but also increase cardiopulmonary function and make the body healthier. Disadvantages: people who are not used to sports will feel very hard at first, and the effect will not be achieved overnight. They must persevere to achieve the desired results, which can be said to be a test of perseverance and perseverance. Although exercise is the healthiest way to lose weight, it is best to make sure that your health is normal before doing it. For overweight people, running may bring trauma to the knee joint, but swimming is more suitable.