1. Exercise time: each exercise should last at least 40 minutes, usually 50 minutes, at least 3 times a week.

2. Exercise intensity: Only exercise that meets the intensity requirements can consume fat. Intensity is usually controlled by exercise heart rate. The exercise heart rate should be kept between 1 15- 130 and lower than 1 15. If the oxygen intake is insufficient, the fat burning effect is not good. If it is higher than 130, it is easy to feel tired and difficult to persist.

3. Pay attention to the continuous rhythm, and the stop-and-go effect is not good. Usually 8- 12 weeks will have an effect, stick to it!