The 3 aerobic exercise to add unlimited man Charm

Jogging

Jogging is one of the world's most popular aerobic exercise, maintaining good cardiac function, prevention of cardiac function decline, to prevent muscle atrophy, prevention and treatment of coronary heart disease, hypertension, arteriosclerosis, obesity and so on, all have a good effect.

Jog speed should not be too fast, to maintain uniform speed, I don't feel uncomfortable, objectively to each minute control of heart rate in number of 180 minus age appropriate. For example, a 60 year old man, the jogging when heart rate should be every minute for 180-60 = 120, movement time of not less than 20 minutes, not less than 4 times a week. For patients with chronic illness should choose strength small, short time scheme, in the elderly and those with poor physical fitness should choose strength and longer duration of program, young people and physical good, should choose a larger intensity, short duration scheme.

Boarding stairs

Climbing stairs is a fitness and the daily life of the combination of movement, is a simple, effective, easy to carry out, and the movement is convenient to adjust the exercise method, by the world residing in metropolitan residents in a tall building 's favor.

Climbing stairs is a more intense aerobic exercise, exercise should have good health, generally use the walk, run, and jump multistage across form of motion. The exercise can be based on their physical condition and environmental conditions, the choice suits own exercise method. A beginner should from slow and lasted 20 minutes, with the improved fitness, gradually speed up or extended duration. When the physical tolerance of 30 ~ 40 minutes, then gradually transition to run, jump or multistage cross stairs.

Swimming

Swimming exercise is the use of a human body in water by buoyancy, resistance, friction, and the human body in water in a state of weightlessness to exercise a general movement, suitable for all types of people. Swimming exercise intensity and running roughly similar, heart rate per minute can be controlled in 180 minus age number, minus 10, such as a 60 year old man, the swimming, the heart rate may be controlled in each minute 180-60-10 = 110, movement time of not less than 30 minutes, not less than 3 times a week.

Biker

Cycling fitness exercise as jogging and swimming. In order to achieve the purpose of fitness, exercise must grasp the intensity of exercise: initial general should reach the pedal 60 times per minute; have some basis for exercise, each minute pedal speed can be 75 to 100 times. Each training time shall not be less than 30 minutes, not less than 4 times a week.