The best way to lose weight: comprehensive training including stretching exercises, strength exercises and aerobic exercises is the best way to lose weight. Exercise prescription for young obese people Young people have good physical strength and strong tolerance to fatigue, so the intensity and volume of exercise can be appropriately increased. Zhao Jing, Health Screening Center, Xuanwu Hospital of Capital Medical University (1) Exercise form: long-distance running, walking, swimming, rowing, cross-country, etc., can also practice aerobic gymnastics (such as aerobics, etc.) and ball games, etc. (2) Exercise intensity: generally speaking, the exercise is the best way to lose weight. (2) Exercise intensity: the general exercise intensity should reach 70%-80% of the maximum heart rate. (3) Exercise frequency: In order to improve the effect of weight loss, the frequency of exercise can be appropriately increased to 4-5 times per week. (4) Exercise time: each exercise time is not less than 1 h, 2 h before dinner, the best effect of exercise. (5) Exercise method: Preparatory activities 15-20 min, can do some gymnastics, stretching exercises. Strength exercises 20-30 min, men are mainly engaged in back and abdominal strength exercises, such as 20 times of bar pull-ups, 40 times of push-ups or 20 times of hanging leg raises, 15 times of lying pull-ups, 2-3 groups of each kind; women are mainly engaged in abdominal, hip and leg strength exercises, such as 30 sit-ups, 15 times of Yuanbao legs, 40-30 times of standing leg swings, 40-30 times of standing leg swings, 40-30 times of standing leg swings. Women are mainly engaged in abdominal, hip and leg strength exercises, such as 30 sit-ups, 15 repetitions of the Yuanbao leg collection, 40-50 repetitions of the standing back swing, 30 repetitions of the weighted heel lift. Do 2-3 sets of each kind. Elderly obese exercise prescription With age, the elderly organ function of the relative decline, obese people is more so, especially some of the middle-aged and elderly obese people often have diabetes, hypertension, high blood pressure, high blood fat and other diseases, so in the development of middle-aged and old people in the development of exercise prescription more attention to safety. (1) Exercise form: long-distance walking, jogging, swimming, climbing, stair climbing, tai chi, gymnastics and so on. (2) Exercise time: each exercise time should be controlled in 30-40 min, the best afternoon exercise. Middle-aged and elderly people are best to exercise regularly, quantitatively, year-round unremitting. (3) Exercise intensity: exercise heart rate should generally be 60% -70% of my highest heart rate. (4) Exercise frequency: generally 3-4 times a week. (5) Exercise methods: preparatory activities for 5 min, can do some waist, legs, hip joints, light activities, slow walking and fast walking alternately for 20 min, the speed of 1-2 steps / s, 10 min walk 1-1.2 km, basic physical exercise 15 min, sit-ups 10-20 (flat), hold the head or not can be used. Basic physical exercise 15 min, 10-20 sit-ups (with or without holding the head), 10-20 push-ups, 15-20 prone lifts, 50 heel lifts, 15-20 squat jumps. ***Precautions (1) Exercise prescription is adjusted according to the specific situation of the individual in the process of formulation and implementation, and varies from person to person. As far as the exercise load is concerned, it is advisable to choose small and medium-intensity, long-duration exercises. (2) When formulating exercise prescription for the middle-aged and elderly, special consideration should be given to their presence of other diseases and complications, etc. Regular medical check-ups and physical function tests should be carried out so that timely adjustments and improvements can be made. (3) While exercising for weight loss, attention should be paid to the development of reasonable dietary habits by not eating or eating less high-sugar and greasy food, and focusing on lightness. (4) Swimming and aerobic dance are better forms of weight loss exercise. It is a whole-body activity and can stimulate the interest of the athletes, which is easy to adhere to for a long time. (5) Exercise time has a greater impact on weight loss. 2 h before dinner exercise than other time exercise weight loss effect. It is best to arrange in the afternoon 4-6 hours.