1, generally choose a place with wide and flat ground, fresh air, circulation and no pollution gas. The best exercise time is after 6~7 am and 3~4 pm. Before 5 am and after 10 pm, it belongs to the stage of plant waste gas emission, and the oxygen content in the air is low, which is not suitable for aerobic exercise.

2, adhere to 3~5 times a week, and continue for a period of time, each exercise is not less than 30 minutes. Adhere to the principle of gradual progress, the number of exercises from less to more, depending on the individual's physical condition and adaptability.

3. The heart rate immediately after exercise should not exceed 170%~ 180% of the daily heart rate. It is best to feel mild shortness of breath, a little heartbeat, a slight fever all over the body, a reddish face and a little sweat. If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.

4. The discomfort after exercise is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise and will be reduced in the next exercise.