In two aspects, the intensity and quantity of exercise must be enough. Time is at least one hour.

Everyone, whether you can lose weight depends on whether you exercise too much. Whether the exercise intensity has been reached. If you ride slowly for half an hour at the speed of 15 yards, see the scenery, breathe fresh air and adjust your mood, you may get fat. Because I am in a good mood.

So, you should make a plan for yourself. For example, how far is it, what is the average speed, and how long it takes to walk that distance every day. Only in this way can there be obvious effects.

In order to avoid monotony, I have two routes, one is one way12km, and the other is 25km. There are fewer cars and fewer street lamps on the road. Therefore, I usually step back and forth once an hour. After treading, you will rest for two or three minutes and drink a little water. After pedaling, I pedaled back slowly. It is two kilometers from home to the starting point of this road. In this way, the average speed is around 28, sometimes reaching 35. This line is often trampled.

There is also a line, which is a mountain road, with great ups and downs. Very strong. About 35 kilometers. The average speed is between15-20km, and the speed can't be raised because there are many uphill and downhill slopes. The light is good during the day, hurry up, and the light is not good at night, so slow down. One lap, two hours, enough strength. Absolutely effective. Step twice a week. If you have nothing to do on Sunday, step on it early and come down before dark. Other times, take your time.

It usually lasts for a month and has an effect. Stick to it for half a year, and you can keep in good shape. Like me, neither fat nor thin.