In view of the overweight situation, I suggest you lose weight first, which can be supplemented by muscle training or low-intensity exercise such as swimming and yoga.

At this stage, we should pay attention to controlling the diet structure, and aerobic exercise three or four times a week will get good results.

Eat less high-fat and high-calorie food, eat a certain amount of staple food or miscellaneous grains, eat more fruits and vegetables, and eat fish or peeled poultry every few days. Eat breakfast and lunch for three meals, eat less for dinner, and make sure you are not hungry before going to bed at night.

Do aerobic exercise the next afternoon or one hour after dinner. If you didn't do much exercise before, it's best to start with low-intensity exercise such as brisk walking, cycling and swimming, so that your body can adapt to it for about two weeks.

Aerobic exercise with good fat-reducing effect needs to be persisted, and the heart rate 120- 160/ min, 30 minutes to 1 hour each time. If you can't reach such a great intensity at first, you can take your time and ensure the exercise time first, and the intensity should not be too great.

In the gym, I recommend the treadmill. Running is a whole-body exercise, and the intensity is controlled by yourself. Spinning bike is also good. Pay attention to warm-up before exercise and body cold after exercise.

In the middle time or after running, you can do some equipment training to practice upper limbs and trunk. At the beginning, we should also strengthen muscles and joints with small weight. You can focus on practicing abdominal muscles, sit-ups, head and knee bumps, hanging legs and so on.

This is my suggestion, so I won't write any details. You can choose the appropriate exercise items and time according to your own situation (the exercise time at night should be more than one hour except eating and sleeping), and the intensity is from low to high. Step by step.