There is also a chapter with fitness method

Concerned experts reminded: walking, swimming, dancing, hiking, and other physical activities and medicines, there is a moderate problem if mishandled, can lead to dangerous and harmful, because of the intensity of physical activity and health benefits and sports injuries is proportional to the size at the same time, so be sure to pay attention to scientific method, and methods.

The basic form of physical activity can be divided into three types: one is aerobic exercise, also known as the endurance exercise such as walking, cycling, heart and lung function; the second is anaerobic exercise, also known as power movement, such as weight lifting, jump, run, enhances muscle strength; the third is the buckling and stretching exercises, such as Tai Chi, gymnastic exercises to enhance the body's flexibility, the prevention of muscle and joint injuries.

How much exercise needs to be done to promote and maintain health? for healthy adults, daily 30 minutes of moderate intensity exercise are the minimum requirements for the prevention of disease, movement forms best three types are involved, can be divided into 2-3 times daily for young people to complete; at least moderate intensity exercise 60 minutes, at the same time every week, at least to be able to enhance muscle strength and bone growth of exercises such as swimming, running, etc.; variable speed should focus on the elderly exercise flexibility, flexibility and balance, walking, every day, adhere to the radio gymnastics, stand on one leg is a good choice.

In addition, the international medical community recommended can have a positive impact on the health of physical activity: weekly activities for more than 3 times, each time more than 30 minutes, a medium intensity.

The judging criteria is: a little senses fatigue, and heart rate equivalent to maximum heart rate (max HR = 220-age) of 60%-70%.

In addition, the move

ment should pay attention to some of the necessary matters: first, the first doctor, after exercise. There are health hazards of people should see a doctor, an acute disease patients generally cannot exercise, to patients with chronic diseases under control. Second, personalized, adapted to local conditions. Exercise should be based on individual ability and the current level of activity, the type of exercise, strength and try to meet the individual requirements, to facilitate the principle. Third, to gradual. Lack of daily exercise, be sure to gradually increase the amount of exercise, especially pay attention to movement before and after exercise recovery activities, in order to prevent sports injury.

(Practice editing: Tran Hung Wong)