Learn five steps to fitness

Warm-up warm-up's main purpose is to keep the body warm up, because the warm-up can improve the deep muscles of the body temperature, so is the warm State, so you can reduce the movement of sports injury may occur, or you can let the movement's performance is better.

Warm-up is ease of movement, not only can slowly increase the body's temperature, heart rate increased slowly, instead of immediately doing vigorous exercise for heart suddenly increases many burdens.

Professional fitness coach recommendation, it is best to be slow-step, jogging, soft gymnastics, bicycle, gets stepped on or go gliding machine, warm-up, each time a warm-up should be different depending on the individual physical, lasts 3 to 10 minutes.

Usually just started movement of people, due to poor physical comparison should slowly start with a simple, relatively easy warm-up start up, until the movement for a while, physical advanced to better measure, and then gradually increase the intensity of the warm-up, the difficulty and time.

Our breathing, metabolism, muscle and bone, nerve and physiological circulatory system will help. And sport, in particular the warm-up can help physiological, and can reduce the number of potential in sports or violent activity that occurred in an abnormal cardiovascular emergencies so that you can exercise more enjoyment and more secure, this also is a warm-up to the activists of the greatest rewards.

Aerobic aerobics fitness plan, aerobic exercise for movement of the heart and muscles more efficient absorption and utilization of oxygen and can help burn fat.

Aerobic exercise for health benefits than other types of motion, so when you want, want to efficiently meet motion effect, aerobic exercise is the best choice.

• Aerobic exercise benefits include:

1. promotion of health-aerobic exercise can increase vitality, relieving stress, relax, and also will let you to own a cast of hands and more confident.

2. let the hear

t stronger-robust heart can fully integrate with oxygen in the blood to the body, reduce heart disease and hypertension.

3. burn the fat-burning fat need oxygen, aerobic exercise can help your body is in the "aerobic" status, you can burn more fat in the body.

For aerobic exercise must step by step, easy-to-digest, aerobic exercise time to slowly increase, do not immediately want to express that more than physical fitness can load itself. But everyone's physical conditions are different, you should not take other people's movement patterns as their own standards, but is slowly and continuously improve their stamina and endurance.

Ignoring your own physical movement, excessive torment himself, was soon exhausted his strength, physical advantage nor, such forms of exercise and cannot make healthier, but suited to really get from exercise.

For aerobic exercise focuses on heart rate, aerobic exercise of many types, including Interstate steps, a brisk walk, jogging, running, bicycling, swimming or skipping, or use some sports equipment, including rowing machine, treadmill, or stepped on in situ bicycles are aerobic exercise, you can choose according to their preferences with several mutually, to exercise more diverse and more interesting.

For aerobic exercise time to follow their own physical condition, the best every time lasts 20 minutes or longer.

Soft exercise professional coaches, soft movement to statically stretching is the best, this way you can increase the scalability of the body.

Each stretching should be continued for more than 20 seconds, and then relax, breathe deeply; but remember that doing stretching exercise are never put down, this will result in injury.

(Practice editing: Tran Hung Wong)