There is a way to lose weight, and the waist circumference is reduced by 20 cm. What good method can I have? Too fat to buy clothes, too afraid to play and shop,

Exercise is divided into aerobic and anaerobic. Although anaerobic exercise can enhance people's muscles and explosive power, the fitness effect is limited to shaping body lines, which is generally not as good as aerobic exercise. Therefore, people who want to reduce their waistlines had better choose aerobic exercise.

Common aerobic exercise can be divided into track and field, skipping rope, cycling, jogging, playing basketball, table tennis, swimming and walking according to calorie consumption. Among them, brisk walking, swimming, dancing and cycling are the four most suitable exercises recommended by American Daily Health Network, which can effectively improve cardiopulmonary function, lower blood pressure, regulate blood lipid and control blood sugar, especially suitable for middle-aged and elderly people. Every aerobic exercise should not be less than 30 minutes, 3-5 times a week. To master the scale of exercise, we should keep the heart rate close to and not exceed the "bull's-eye rate". Generally speaking, "bull's-eye rate" is equal to 170 minus age. Once there are obvious phenomena such as palpitation, shortness of breath, fever and dizziness, it means excessive exercise.