How do Paid surf programs and traffic exchange sites work?

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Hi all, I joined many GPT sites and I have a blog about all those sites... Now I want to use traffic exchange sites and paid surf programs... But I'm not sure how that works. There are also sites like getref.com. Do you use paid surf programs and traffic exchange sites? Is it worth it? What do you need to do to use those sites? Thank you for your time and answer.