1, the choice is very important, and aerobic exercise is the first choice. Typical aerobic exercise includes long-distance running, brisk walking, swimming, mountain climbing and aerobic exercise. Climbing stairs is also a very common and accepted way, but it should be noted that it is not suitable for people with knee injuries;

2. The choice of exercise intensity is related to age and sex, and it should not be carried out numbly, so as not to be ineffective or excessive. The best exercise intensity refers to the instant pulse within 10 second after the end of ordinary exercise, and the best exercise intensity is heart rate 120- 180 beats/min. The rough estimation method of the best exercise heart rate is: male 18-40 years old, female 18-35 years old, with an average of 140- 160 beats/min. Male 40-55 years old, female 36-50 years old, average 130- 150 times/minute;

3. The choice of exercise time is related to physical fitness and health, neither too little nor too much, neither too long nor too short. Exercise less than 2 days a week will reduce physical fitness; Exercise for 3 days a week to maintain the existing physique; Exercising for more than five days a week can enhance physical fitness. In addition, the general weight loss exercise time is about 60 minutes each time, and the best exercise heart rate should last for more than 12 minutes. There are two periods in a day that are more suitable for exercise. 1. Morning: In the morning, the human body is on an empty stomach, and about 50% of the energy required for physical activity is provided by fat oxidation, which is conducive to consuming more fat in the body. But we should pay attention to avoid strenuous exercise to prevent hypoglycemia. The second is 2 hours before meals. Studies have proved that exercise 2 hours before meals can reduce body fat more effectively than exercise at other times.