Jogging is the most popular aerobic a✘ ctivity main point, to link th¶>↕÷e excellent heart effect, guard ag← ainst the heart function, and guard against musc∑ le atrophy, prevention and treatment σ₽of coronary heart disease, highπ₩δ blood pressure, arteriosclerosis, ™±obesity, etc., all have good efδβ¶fects.

Jogging shoulds not be too fast, theγ¶♥ speed of the link to fit rate, don&# ✔ ✘39;t feel sad melancholy, subjectiveφ •✘ objective to control thπ₩e heart rate per minute 180 minu©→☆∞s number last year o♠φf age is appropriate. A man of 60, ≤<δΩfor instance, the jogginσ₩‍☆g when heart rate should ♦•‌ be 180-60 = 120 beats per →≥¥minute, activity time not l∞↑ess than 20 minutes, no fewer than f<♣our times a week. Agai₩£γ₽nst chronic diseases patients appropriate se$β‍lection intensity is small, ti®≠εme is short, middle-aged aγ​λnd old and poor constitution should select inte ♦÷nsity is small and continuou  →λs solutions for a longer time, young people &ε better and the constitution, the aε÷ppropriate selection intensity bigger, conti倶☆nuous time shorter.

Run/walk way

Run way, there are two main point: one is g★$εo first after the run, ru÷ n 1 minute after the walk for ™♠1 minute, GuaDai. Can media©≈te growth once every two weeks activi★÷&αty, contraction time, increase λ♥♦↕run time. Another is by going to refine, with ≥¶ ₽the figure with the strengthening of ability≠< <, walking slowly transition to repl¶♥↑aced by jogging. Activity time is 20σ↕φ ~ 30 minutes in a row, not less than  εβ 4 times a week. At the beginning t♥ •o refine and infirm.

Climb the stairs

On the stairs is a fitness and comm♣βσ​on survival phase of joint acti∞γvities, is a kind of portable, useful and easy±∞₩€ to carry out, and were eas•♦<y modulation of fitness act♣<↓ivities, to bring, fav™"ored by the world livγ​↑ e in most of the city high-rise buildingγ∞$σ in the favour of peo€ ple.

Climb the stairs is a re&βlatively heavy aerobic refined, refined perλ‌son must possess excellent f&↕itness status, as general•✘ly accepted walk, run, jump and mu" ¶☆ltistage than activities.±↕↑ To refine the credential itself body st £ate and environmental conditions, choo$☆'®se proper itself is refined. φ♠Fitted appropriate starting slow and for 20 minu'↔™tes, with the progress of physical f™♠∞itness, gradually accelerating rate >•or extension of continuous ¥‍©₹time. When fitness can 'λtolerate 30 ~ 40 minutes, then ✔ ©λgradually transition to  ​ running, jumping or multistage acros♦‌s the stairs.

Ride a bike

Riding a bicycle fitness tests resul↔σts as jogging and swimming. In™↕™δ order to reach your ×φfitness goals, refined must grasp the activit‌‌y intensity: initial one us™>§₹ually should be arrivedλ♣ in pedalling 60 beats per minute; To de£♥♣™al with a sure foundation is refined₩♣&§, push speed to 75 ~ 100 times per minute.♥<® Refined time shall not be ₽¥‍λless than 30 minutes every time, not les÷™s than 4 times a week.

Chariot briskly walkingβ$ is one of the most simple and useful aerobic ac♦​tivity. Refined is bound to the € credential itself is health✔€y environment, physical stre♠∑ngth, age and customs​φ, on its own strength. Rate →₩'usually should be controlled in 100 ~ 1≈&>β30 meters per minute, eα•ach step chariot for not less than 20α↑" minutes. Best choice§€₽ before dinner or eating every da♥≥∞y and a half hours later, in the <✔&←atmosphere of pure and fresh, elegan β§t environment situation step chariot.