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.

Strength training after swimming so that lines are more beautiful

Has a strong, graceful figure is many people's pursuit of the United States, according to the MSN news network reports, the strength training and aerobic exercise combined, can obtain better effect of exercise, for example, dumbbell and swimming is a good combinations.

She came to the gym, the dumbbell and other strength training equipment to avoid any fear, fear becomes big, long out of a muscle, stiff, rigid, inflexible. When she met a coach, the impression was a significant change. The coach took part in the Miss fitness competition, who not only do not see the muscle mass, and the curve is very pretty and charming slim"". The coach told Ms. Liu, to lose excess fat, keep beautiful figure, is inseparable from the strength training. Strength training can increase muscle, reduce body fat, and if the swimming, running and other aerobic exercise together, not only does not have" muscles", also make the body more flexible, more resilient skin, look younger.

From the health point of view, strength training is essential, the dumbbell, barbell sit-ups exercise, can let out rapid dynamic physical exercise. Strength training can make each part of the body coordination, simultaneous stimulation of muscle cell growth, promote the new supersedes the old. Scientific strength training can exercise skeletal, muscle, joint and ligament, alleviating the symptoms of arthritis, but also for treating cervical vertebra, intervertebral disc protrusion and osteoporosis and other diseases.

However, the best strength training and aerobic exercise can be combined. Finish practising the dumbbell, can travel more than 10 minutes of swimming, because the dumbbell to muscle exercise adequately, become more energetic; swimming can make muscle is stretched, stretching, so as to improve the flexibility, make the body more coordinated more solid, the skin becomes more elastic. At the same time, swimming, jogging, brisk walking, aerobic exercise, can make full fat burning, better weight control.

Talking about specific exercise programs, we recommend, general training, a week can do two exercises, every 30 minutes, primarily the back, abdomen, hip and leg movements, such as straight arm pull down, roll, after the kick and squat, abdominal. Each movement of two groups, each group of 15. After strength exercise and a half hours of swimming in the pool, so that the body is fully relax and stretch.

Exercise at home can have several small dumbbell, beginners choose 0.5 kilograms to 3 kilograms of dumbbell, dumbbell can also have mineral water instead of 1 litres of water, the weight is 1 kg. 20 - 30 minutes after strength exercise brisk walking 20 minutes, go out, every week 2, 3 can.

8 simple fitness to help you stay away from obesity

No time has become not fitness, not exercise the greatest excuse for the fact that as long as you are still moving, it has been unwittingly carry out the different intensity of exercise. The following describes the eight kinds of super-simple exercise, a person weighing 75 kg exercises can burn 100 calories. 1 Bowling Go to the movies with, as bowling, bowling is a very interesting group competition sports, playing 27 minutes you can consume 100 calories. 2 dog Studies have shown that dogs are usually tall people better than no pets, because dogs have to go out every day the reason. As mankind's most loyal "friend", dogs can also become hard to go out power walking. If you follow the dog 18 minutes to 6.5 km / h (equivalent to walking 109 meters per minute) rate to go, you can consume 100 calories. 3 swimming Swimming is one of the most intense aerobic exercise, and not prejudicial to the joints, can strengthen muscles, balance and endurance. Moreover, swimming burns calories fast, 14-minute swim time will be able to consume 100 calories. If high-intensity swim breaststroke swimming, eight minutes to consume 100 calories. 4 skipping In intensity, jumping rope is comparable to swimming and running (10 km per hour) movement. But with the other two sports are different, you can jump rope without leaving home. As long as a rope, a more open space, eight minutes to consume 100 calories. 5 cooking Nothing better than hands-on opportunity to meet their own standards, so if you cook, you can ensure that the food is healthy and beneficial. Moreover, cooking 33 minutes you can consume 100 calories. 6. Sweeping Foreigners are very popular garden by cleaning the leaves for fitness, although this is not a pure sense of the movement, but the sweeping movements, including walking, squatting, carrying, pushing, pulling, etc. If cleaning the school yard or 21 minutes can burn 100 calories. 7. Dance Dance aerobic exercise is one of the famous, and very interesting, if you do not like the demanding dance, disco, ballroom and even the square, there are many popular dances. 15-minute dance will be able to consume 100 calories, or even open your computer or audio, create their own in the room dancing the "dance" can be. 8 washing / window cleaning Not only washing and cleaning anything that can help you burn calories, but more effective way of washing. Car wash, or Ca Chuanghu 18 minutes you can consume 100 calories.