Three kinds of aerobic exercise add unlimited charm men
Jogging is the world’s most popular method of aerobic exercise, maintaining good cardiac function and prevent heart failure, prevent muscle atrophy, prevention and treatment of coronary heart disease, hypertension, atherosclerosis, obesity, etc., have a good effect.
Jogging speed should not be too fast to maintain a uniform speed, subjectively do not feel uncomfortable, the objective to control heart rate per minute at 180 minus age appropriate. For example, a 60-year-old man, whose heart jogging should be 180-60 = 120 beats per minute, exercise time less than 20 minutes, at least four times a week. For patients with chronic diseases should choose intensity, short duration programs, the elderly and those with poor physical strength should choose small, longer duration of the program, young people and the constitution is better, should choose the larger intensity, short duration solution.
Gordon stairs is a combination of fitness and exercise daily life, is a simple, effective, easy to carry, easy to adjust the amount of exercise and fitness exercise methods, favored living in metropolitan residents in high-rise buildings in the world.
Gordon stairs is a more intense form of aerobic exercise, exercise is required to have a good state of health, the general walking, running, and jumping across, such as multi-level form of exercise. Exerciser according to their physical condition and environmental conditions, to choose their own training methods. From the beginning of training are advised to start slow and continued for 20 minutes, with the improvement of physical fitness, gradually speed or extended duration. When physical tolerated 30 to 40 minutes, you can gradually transition to running, jumping or multi-level cross-stairs.
Swimming exercise is being used by the body in the water buoyancy, resistance, friction, and the human body in weightlessness in the water carried one body exercise, suitable for all types of people. Swimming exercise intensity and running roughly similar per minute heart rate can be controlled at 180 minus age, minus 10, such as a 60-year-old man, whose heart rate can be controlled swimming at 180-60-10 per minute = 110, the movement time of less than 30 minutes, less than three times per week.
Cycling Fitness training effect as much as jogging and swimming. In order to achieve the purpose of fitness, exercise intensity must master a good sport: Initial generally should reach pedal 60 times per minute; For those who have some basic exercises, pedal speed of 75 per minute to 100 times. Each exercise period shall not be less than 30 minutes, at least four times a week.