Experts pointed out that there are two ways to lose weight at present: food and natural weight loss. There is only one effective and safest way to lose weight-exercise. Proper exercise can often make people lose weight as soon as possible and keep their weight within the normal range. So what kind of exercise is most beneficial to lose weight? As far as the choice of sports is concerned, you can generally choose sports with moderate or fast pace, and running at a constant speed (1500-3000m), tennis, badminton, aerobics and sports dance are all ideal. As far as exercise intensity is concerned, moderate intensity is more suitable. Because of moderate intensity exercise, from the point of view of energy metabolism, the fat in the human body can be converted into free fatty acids and enter the blood, which can be consumed as energy during exercise, and the free fatty acids that are not consumed no longer synthesize fat. At the same time, moderate-intensity exercise will not increase appetite, which can prevent exercise from bringing more energy intake and aggravating the accumulation of fat in the body. How to control the exercise intensity in the middle intensity category? It can usually be controlled by measuring the heart rate. Here, people of different ages are introduced, in which the control range of heart rate with equal intensity is 20-39 years old, 125- 135 beats/min; 40-49 years old, 1 15- 130 times per minute; 50-59 years old, 1 10- 125 times per minute; Over 60 years old,110-120 times/minute. As for the time of fitness exercise, fitness and weight loss exercise should be arranged 2 hours before dinner. Research shows that the effect is the best. Welcome to Campus Power Network (www.popcup.cn).