Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60% ~ 90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories.

Practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week.

Because the experiment shows that after an intense heavy exercise training, the physical function is at a declining level for 2 ~ 3 days, and it will return to the original level for 3 ~ 5 days, and it takes 5 ~ 8 days for excessive recovery. Therefore, many high-level elite athletes only train each muscle group once a week for routine training.