Fitness is nothing more than the combination of aerobic exercise and anaerobic exercise, so as to achieve a low-fat healthy body. Then, for the male friends whose height 177 and weight 140 mentioned in the title, how should they choose the fitness sequence if they want to exercise, and how should they exercise during aerobic exercise and anaerobic exercise?

In fact, for this male friend with the same height and weight, we should lose weight first, because 177 height and 70kg weight are already obese from the perspective of fitness, because we have to understand that if we want to exercise seriously, then our reasonable body fat should be around 12 to 15, so as to ensure that we have a good development prospect in fitness. Then my own height is 4700px and my weight is 72kg, and my body fat at this time is only 15. Therefore, for male friends with a weight of 177cm70kg, it is better to lose fat first.

For the fat-reducing exercise, the best state is that we do anaerobic exercise first, and then continue aerobic exercise after anaerobic exercise is completed, so that our fat can consume calories faster and ensure that we lose as little muscle as possible. Most importantly, the speed of fat-reducing exercise is related to our own muscle content, that is, if our muscle content is high, we will lose fat quickly, and if our muscle content is low, we will lose fat slowly. But because we have no fitness foundation, this method is not suitable for beginners. So we have to choose to do it separately.

Then in the early stage of aerobic exercise, you should set yourself a goal, such as how much weight or body fat you want to lose. Then I suggest that for the height-to-weight ratio mentioned in the title, we should lose about 5 kilograms, so as to ensure that we can lose fat and shape without excessive consumption due to fat-reducing exercise. Then this is very beneficial to our subsequent anaerobic muscle building exercise. We can also choose aerobic exercise in many ways, such as running, skipping and swimming. Choose swimming as aerobic exercise as much as possible.

So how to train after aerobic exercise and anaerobic exercise? In fact, for anaerobic exercise, we only need to focus on the chest muscles, back muscles and leg muscles of the three major muscle groups of the human body. At the same time, you can also bring the small muscle groups on your shoulders to realize an exercise of the available muscle groups all over your body. Then we must pay attention to the relaxation of the body during anaerobic exercise, which is very beneficial for the body to avoid injury and muscle growth. So the above is the exercise method that I personally recommend to reduce fat and increase muscle.