Swimming, fast walking, jogging, cycling, and all aerobic exercise can exercise the heart. Aerobic Exercise benefits MORE: It can exercise heart and lungs, enhance circulatory function, burn fat, increase lung capacity, reduce blood pressure, and even prevent diabetes, reduce the occurrence of heart disease. The American College of Sports Medicine recommends that you want to know if aerobic exercise is appropriate, and that you can test your heart rate after exercise to reach the 60%-90% of your highest heart rate. If you want to lose weight by aerobic exercise, you can choose from low to moderate exercise intensity, while prolonging the exercise time, this method consumes more calories. Exercise Frequency 3-5 times a week, 20-60 minutes each time. To exercise your muscles, you can lift weights, do gymnastics and other exercises that repeat stretching and flexing muscles. Muscle exercise can burn calories, increase bone density, reduce injuries, especially joint injuries, and prevent osteoporosis. Before you do weightlifting, take a look at it, and if you can lift up to 8 consecutive times, start with this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to each practice, to 8-12 consecutive times, this can achieve maximum muscle endurance of 70%-80%, exercise effect better. 2-3 times a week, but avoid exercising the same muscle group for two days in a row, so that the muscles can be fully recovered.