Monday
Aerobic exercise: 60 minutes on foot, * * * consumes 330 calories; Add stretching 10 minutes, and consume 40 calories.
Tuesday
Aerobic exercise: cycling 14 mile, maintaining a constant speed for 30 minutes, consuming 270 calories; Plus 60 minutes of fast-paced yoga classes and other genres, it consumes 269 calories.
Wednesday
Take a day off or control the speed of 20 minutes/mile and walk for 20 minutes, * * * consumes 66 calories.
Thursday
Cycling indoors for 60 minutes consumes 4 13 calories; Plus 45 minutes of strenuous swimming, it consumes 446 calories.
Friday
The running speed of 20 minutes is 10 minute/mile, and * * * consumes 180 calories; A 60-minute fast-paced yoga class such as vitality or genre consumes 269 calories.
Saturday
Zumba consumes 324 calories in 60 minutes, or 324 calories in 60 minutes on foot; Add 10 minutes of core training and consume 100 calories.
Sunday
Take a day off or control the speed of 20 minutes/mile and walk for 20 minutes, * * * consumes 66 calories.
This is just an example of how to break your weekly exercise, and you can combine your time and hobbies. Do aerobic exercise at least four times a week, including mixed and stretching exercises, and two or three physical trainings. Don't forget to rest on Sunday to give your muscles time to recover and become stronger.