Simple fitness small prescription

Walking sports medicine research findings revealed: brisk walking is the most simple and effective aerobic fitness.

Exercise is essential for your own health, physical strength, age and habits, to grasp strength. Speed should be controlled at every minute 100 ~ 130 metres, every time you walk lasts not less than 20 minutes. Every day, it is best to choose before dinner or meal half an hour later, the air is fresh, stylish place for walking.

Jogging

Jogging is the world's most popular aerobic exercise method, to maintain good heart functions, prevention of cardiac function in recession, and the prevention of muscle atrophy, prevention of coronary heart disease, high blood pressure, arteriosclerosis, obesity, etc., all have good effect.

Jogging speed should not be too fast, to maintain uniform speed, do not feel uncomfortable on the subjective, objective, on a per-minute rate control number 180 minus age.

For example, a 60-year-olds, their heart rate while jogging for 180-minute 60 = 120 times, moving time of not less than 20 minutes per week to not less than 4 times. For the chronically ill should choose strength is small, the time is short, middle and old age and physique should select those poor little strength and duration longer programmes, young people and students better, should choose the intensity and duration shorter programmes.

Run walk alternating

Run walk alternating with two methods: one is to go after the run, walk 1 minute after running for 1 minute, alternating.

Every 2 weeks can be adjusted to increase physical activity, shorten the time to go, increase run time. Another way is by going to start exercises, along with the physical resilience, gradually transition to walk by jogging in place. Movement time sustainable 20 ~ 30 minutes per week to not less than 4 times. Early participation in exercises and for seniors.

Climbing the stairs

Climb the stairs is a fitness and daily life by combining sport, is a simple, effective, easy to carry and easy adjustment of the amount of exercise fitness method, by the world's living in a big city high-rise building residents of all ages.

Climb the stairs is a more intense form of aerobic exercise, exercise should have a good health state, generally use walk, run, jump, and multi-level Cross movement forms.

Exercise can according to their own health and environmental conditions, select the suitable method of exercise.

(Practice editing: Tran Hung Wong)