1, warm up before exercise: before you officially exercise to do about 15 minutes of low-intensity aerobic warm-up exercises, which can make the muscles first activity, to avoid muscle strains during exercise. For example, before running or brisk walking slowly stretch, kick the legs, and then walk slowly for about 10 minutes, and then gradually accelerate the pace, until the heart rate reaches the required frequency. 2, the exercise process: throughout the exercise process, the muscles need more oxygen and glucose supply, so blood circulation accelerates, heart rate increases, breathing deepens, small blood vessels expand, thus ensuring the supply of oxygen and glucose, in general, you should keep exercising for 20~30 minutes. However, when you just start the exercise program, you can first keep exercising for 5~10 minutes, and then gradually increase the amount, usually in 1~2 months to extend the exercise time to 20~30 minutes. 3, recovery process: when the exercise is about to end, it is best to do about 10 minutes of recovery exercise again, rather than suddenly stop. For example, when you jog for 20 minutes, then gradually change to brisk walking, slow walking, gradually slow down, and then sit down to rest.