In the process of losing weight, it is necessary to do aerobic exercise while doing strength exercise. Because the ultimate goal of exercise to lose weight is to increase the expenditure of body energy, resulting in a greater negative balance of body energy. The energy consumption modes of the body include basic metabolism, physical activity, food thermodynamic function and growth and development. Aerobic exercise increases the energy consumption of physical activities, but for ordinary people, the main way of calorie consumption is basic metabolism. Strength training not only increases the energy consumption during training, but also increases the lean body weight, which will improve the basic metabolism of the body. In other words, even if we sit or lie down after strength training, we will consume more calories per unit time than before. This will greatly increase the daily total calorie expenditure and increase the weight loss effect. At the same time, strength training also has a good body shaping effect, which will enable exercisers to lose weight and get a perfect figure at the same time, instead of simply pursuing a reduced version of themselves. Moreover, the increase of basal metabolism caused by the increase of lean body weight brought by strength training is the fundamental way to prevent obesity from rebounding.

However, due to the intensity of strength training, it is impossible to exercise for a long time, so the total energy consumed in exercise is less. Therefore, in order to achieve rapid and ideal weight loss effect, strength training must be carried out at the same time as aerobic training.