One: Aerobic training plan (reference): Take a brisk walk on an elliptical machine or a treadmill (elliptical machine is recommended as the first choice, which has little effect on the knee joint) 3-4 times a week, 40-50 minutes each time, 3-5 kilometers away, and the heart rate is controlled at 220- 60-70% (that is, the intensity of the words is not very laborious).

Two: Strength training plan (4-5 times a week, each time about 50 minutes)

1. Treadmill jogging 10 minutes.

② Do sit-ups immediately after running and warming up.

Tips: Remember to replenish enough water and keep enough exercise time during fitness and weight loss exercise. If the time is too short, you can't burn off the fat in our body, but at most you just expel some water from our body. It's better to go to the gym two or three times a week, and it's better to stick to it for 60 to 90 minutes each time.