How to lose weight quickly by walking: The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day. How to lose weight quickly by jogging: Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function from declining, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, for a 30-year-old person, the heart rate during jogging should be 180-30= 150 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. How to lose weight quickly: there are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week. How to lose weight quickly: Swimming fitness exercise is a kind of whole-body exercise using the buoyancy, resistance and friction of human body in water and the weightlessness of human body in water, which is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, for a 30-year-old person, when swimming, the heart rate can be controlled at180-30-10 =140 times, and the exercise time is not less than 30 times.