The most effective exercise is aerobic exercise, especially those that consume more energy, such as jogging, mountain climbing, brisk walking, ball games and swimming. It is best to finish each exercise continuously, without stopping in the middle, and the heat consumed in each exercise must reach 300 kilocalories. Usually, this kind of exercise causes the heart to beat fast or sweat. Exercise can improve the metabolic rate of human body, but the effect is only two days at most.
Therefore, the most important thing of exercise is perseverance. If you can't do it every day, do it at least once every two days. For an extremely obese person, even walking can be a great burden. Therefore, when choosing the type of exercise, we should do what we can, or give priority to physical load, and gradually ask for a lot of exercise to avoid cardiopulmonary overload or muscle and joint injury.
Specific methods and details can be supplemented for me.