The first stage is the preparation period: improving cardiopulmonary function, assisting to increase muscle strength, and focusing on increasing muscle strength of lower limbs; This exercise period is 1 month. The training arrangement can be to exercise every six days and take a day off every three days; Exercise time can be arranged for one and a half hours. The intensity of exercise must be gradually increased. Don't practice too much at once. Aerobic exercise can choose walking and jogging. During this time, it is not recommended to do intensive training such as climbing mountains, stairs and skipping rope. Time control in about 50 minutes. Resistance training is based on the principle of large muscle group training, such as one day of chest and biceps brachii training, one day of back and biceps brachii training, and one day of deltoid and leg training. The general frequency is 15-30 times. Just 3-5 groups. Time is about 30 minutes. Abdominal training can be ignored at this stage.

The second stage is fat reduction: aerobic exercise is the basic method, combined with cardiopulmonary function training and resistance circulation training, to maintain and increase lean body mass while reducing fat; The training period is 2 months. Training is also arranged for six days a week, with one day off every three days. One of these three days is mainly aerobic training. The running time of this training can be extended to 60-70 minutes, and the distance is 8- 10 km. Of course, this is also based on the principle of gradual progress. After running, you can do abdominal exercises, and it is recommended to use supine belly rolling and supine leg lifting. 15-30 times as a group. Just 3-5 groups. Two days is resistance cycle training plus aerobic training. Resistance cycle training is to practice the muscle groups of chest, shoulders, legs, back, biceps brachii and triceps brachii without rest, with each movement 15-30 times. Do the second cycle for 40-50 minutes, and then run for 40 minutes. Try to reduce the rest time in the middle.

The third stage is the shaping stage: resistance training is mainly combined with cardiopulmonary function training, and underwater training is added at this stage to help tighten the skin; The training period is 3 months. Arrange 6 days of training every week, and take a day off after 6 days of training. A swimming course is arranged in the middle of the 6-day training, and breaststroke is the best stroke. Or take an underwater fitness class. At other times, the training is mainly based on resistance circulation, but every day is a training venue, with triceps brachii and triceps brachii as training time, deltoid muscle as training time, leg training twice, 40 minutes each time, then abdominal training for 20 minutes, and finally aerobic training for 20 minutes. At this time, you can choose aerobic equipment such as treadmills, elliptical machines and mountaineering machines.