Jogging is the most popular aerobic a ↑σctivity main point, t≠≥∑o link the excellent heart effect,♥♠ guard against the heart function, anεπ≤d guard against muscle atrophy,  ₹prevention and treatment ♣±σ×of coronary heart disease,  ¥✔high blood pressure, arterioscl₩₽©erosis, obesity, etc., a©♥←≥ll have good effects.

Jogging shoulds not be♠β↓ too fast, the speed of the link to ∏₽α fit rate, don't feel sad melancholΩ→≥>y, subjective objective÷☆©₹ to control the heart rate¥α per minute 180 minus numb' εεer last year of age is appropriat✘✔βαe. A man of 60, for instance, the jδ÷Ωogging when heart rate shoδ ∏uld be 180-60 = 120 beatsλ→ per minute, activity"¶← time not less than 20 minutes, ®₩no fewer than four times a week. Ag÷₽ainst chronic diseases >γpatients appropriate selection in÷ tensity is small, time is short, middl→≥e-aged and old and p←≠γoor constitution should select±¶ intensity is small and continuouδγs solutions for a longer ₽↓time, young people bet§₹★‌ter and the constitution, the apprφ→opriate selection intensity bigger₽§, continuous time shorte→←<r.

Run/walk way

Run way, there are two main point‍<: one is go first after tα‌&he run, run 1 minute after "∑the walk for 1 minute, GuaDai. Can m÷§ediate growth once evΩ‌ery two weeks activity, contraction t€®δ∞ime, increase run tim®↔e. Another is by goin&×↕Ωg to refine, with the figurσ>✔e with the strengthening of ability,≠​ walking slowly transition to replac&♥ed by jogging. Activity time αΩ¥is 20 ~ 30 minutes in a row, not le♣☆≤ss than 4 times a week. At the beginni&✘αng to refine and infirm∞£≈.

Climb the stairs

On the stairs is a fitness aπ₽>nd common survival phase of jointφ★ ' activities, is a kind of ¶£Ωportable, useful and easy to carr‌★±™y out, and were easy modulation of fit✔♣≥ness activities, to bring,‌♣≈£ favored by the world live in mos >t of the city high-rise building in thγ®'→e favour of people.

Climb the stairs is a relative ≥π≠ly heavy aerobic refined, refined per β£€son must possess excellent fitn≥©™ess status, as generally accep←‍∏♥ted walk, run, jump and multistage than¶π activities. To refine the credent∑λ¥≈ial itself body state an α♦≈d environmental conditions, ​‌↑choose proper itself is re↑↓₩↑fined. Fitted appropriate starti¶<₩ng slow and for 20 minutes, with the pr‌±↑↕ogress of physical fit↓☆<σness, gradually accelerati€₹§ng rate or extension¶&‌ of continuous time. When £≤¶fitness can tolerate 30 ~ ♣ 40 minutes, then graduaΩ☆≈lly transition to running, jΩδ‍umping or multistage across thβ‌☆e stairs.

Ride a bike

Riding a bicycle fitn≠≥ess tests results as jogging and ₹↔£↑swimming. In order to≤π reach your fitness goals, rαφ€÷efined must grasp the activity ♥∏•γintensity: initial one usually should↓→£ be arrived in pedalling 60 >​beats per minute; To α≤→deal with a sure foundation i™εs refined, push speed to 75 ~ ÷©♠ 100 times per minut∏φ≥e. Refined time shall not✘¥ be less than 30 minutes every time, n✘&δ‍ot less than 4 times a week.

Chariot briskly walking is one of the ∞£ most simple and usefα♦ul aerobic activity. Refin ©×≈ed is bound to the credentiaα←★l itself is healthy environment, phys≈&λical strength, age and customs,∑↓← on its own strength. Ra≈✔σte usually should be controlled in ββ&™100 ~ 130 meters per minute, each ste ∑©πp chariot for not less than 20 minute∞≠$s. Best choice before dδ≥♥inner or eating every day and ↑↓δa half hours later, i©$↕n the atmosphere of pureβ≈↔ and fresh, elegant environment situatiλ♥≥on step chariot.