Aerobic exercise is not recommended for beginners or those with poor physical fitness. Simple aerobics may not reach the required heart rate, while more complex exercises demand greater strength, flexibility, and agility, which most people cannot perform. Improper form will also be ineffective and may even cause injury. Therefore, beginners are advised against it.

When cycling, start at a moderate to slow pace for 1-2 minutes, then increase the speed to 1.5-2 times the normal speed for 2 minutes. Repeat this alternating cycle, alternating between slow and fast paces. This helps improve your aerobic exercise tolerance. Cycling at a moderate speed continuously for at least 40 minutes, while maintaining regular breathing, is very effective for fat loss. While cycling, lift your buttocks off the seat without fully straightening your body, and engage your core muscles (abdomen and lower back) to maintain balance. This method strengthens your core muscles.

Swimming is an excellent full-body exercise for weight loss and is very effective in improving cardiovascular function. However, many people are not good swimmers. In that case, brisk walking in the pool can be a good alternative, as it is very effective in raising your heart rate. Even if you can swim, please remember that swimming for weight loss is not a competition. Don't focus on speed; just reach your target heart rate. It's also crucial to ensure adequate oxygen intake. Those who are not good swimmers can practice with a friend or in a designated swimming area. Swimming 3-4 times a week for one hour each time is most beneficial for weight loss. During the swimming weight loss process, each different stroke has its own benefits—breaststroke works the chest, freestyle targets the shoulders, and backstroke works the back. Regardless of your swimming style, your legs and glutes will receive a very good workout.

It's best not to run or brisk walk on an empty stomach in the morning. Drink a glass of water first, then prepare before heading outdoors. Evening is also a good time to run, but avoid running immediately after dinner. If you're determined to lose weight, eat dinner earlier, before 5:30 PM, and then run about three hours later, around 8 PM. This timeframe is highly beneficial for weight loss and won't negatively impact your health. Exercising immediately after dinner may cause stomach prolapse and is detrimental to your digestive system.

Jumping rope is one of the best exercises for weight loss and fitness. Tests show that jumping rope for 10 minutes at a rate of 140 jumps per minute is equivalent to jogging for half an hour. Not only can jumping rope help you lose weight, but it also makes your muscles toned and strong, and it provides a thorough workout for your respiratory, cardiac, and cardiovascular systems. This weight loss method is simple, fun, unaffected by weather, and suitable for men, women, and children of all ages. All you need is a rope to achieve your weight loss goals, and it's especially suitable for women.

Most sports, such as weight-bearing walking, dancing, taekwondo, and tennis, can help with weight loss.