A man does not have to shout and sweat in the barbell and dumbbell area. Aerobic exercise can also exercise beautiful muscle lines and healthy body, which can add infinite charm to men. As for the better, then the benevolent sees the wise and sees wisdom.
jogging
Jogging is the most popular aerobic exercise method in the world. It has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
The speed of jogging should not be too fast. To maintain a uniform speed, subjectively do not feel uncomfortable. Objectively, it is better to control the heart rate at 180 minus the age. For example, a 60-year-old person should have a heart rate of 180-60=120 beats per minute, exercise time of not less than 20 minutes, and no less than 4 times a week. For patients with chronic diseases, it is advisable to choose a scheme with low intensity and short time. For middle-aged and elderly people, those with poor physical fitness should choose a scheme with small intensity and long duration. Young people and those with better physical fitness should choose stronger intensity and shorter duration. Program.
Stairs
Stairs is a combination of fitness and daily life. It is a simple, effective, easy-to-develop, and easy-to-adjust exercise method. It is favored by residents living in high-rise buildings in the metropolis.
Stairs are a more intense form of aerobic exercise. Exercisers must have good health. They usually use walking, running, multi-level crossing and jumping. Exercisers can choose the exercise method that suits them according to their physical condition and environmental conditions. The beginner should start from a slow speed and last for 20 minutes. As the physical strength increases, the speed will gradually increase or extend the duration. When the physical capacity can withstand 30 to 40 minutes, you can gradually transition to running, jumping or multi-level stairs.
Swimming fitness is a kind of whole body exercise that uses the human body to receive buoyancy, resistance, friction in the water, and the body is under weightlessness in the water. It is suitable for all kinds of people. The intensity of swimming fitness is similar to that of running. The heart rate can be controlled at 180 minus the age and then minus 10. For example, a 60-year-old person can control the heart rate during swimming to 180-60-10 per minute. 110 times, exercise time is not less than 30 minutes, not less than 3 times a week.
Cycling
Cycling fitness is no less than jogging and swimming. In order to achieve fitness goals, exercisers must master the intensity of exercise: the initial should generally reach 60 times per minute; for those with a certain foundation, the idle speed per minute can be 75 to 100 times. The time for each exercise should not be less than 30 minutes, not less than 4 times a week.
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