Simple and effective body building

Simple and effective body building
The result of study of sports medical science of walking is announced: It is a kind of simplest and effective one quickly to leave on foot oxygen body building. The persons who do exercises want according to one's own health condition, physical power, age and get used to, know the intensity by oneself. The speed should generally be controlled in 100 to 130 meters for every minute, walk each time for no less than continuously 20 minutes. Had better choose to walk in the place with the pure and fresh air, with quiet environment after or have meal for half an hour before supper every day.Jog.It is nowadays most popular aerobic metabolism movement method in the world to jog, to the heart function which keep good, prevent the heart deterioration, prevent amyotrophy, prevent and cure coronary heart disease, hypertension, arteriosclerosis, obesity,etc., have good function. The speed of jogging should not be too quick, should keep even speed, does not feel subjectively that feel a pain, the heart rate is controlled and counted in 180 minus age with every minute objectively. Such as a 60 -year-old person, its heart rate while jogging should be every minute 180-60 =120 times, the time of sport is no less than 20 minutes, no less than 4 times every week.Run and walk and replace.Running has two kinds of methods to go alternatively: One kind runs after leaving, namely run for one minute after taking one minute, hocket. Increase amount of exercise adjustably every two weeks, shorten the time to walk, increase the time to run. Another kind has carried out the transition to gradually and jogged instead of walking from going away to start to do exercises. The time of sport can last 20 to 30 minutes, no less than 4 times every week.Swimming.Swim body building to utilize human body receive buoyancy, resistance, friction in water, and a kind of all-around exercises that the human body does exercises in in in water weightlesslying state, suitable for all kinds of group. Swim intensity of body building and run on the whole similar, heart rate can control in 180 minus age counting every minute, minus 10 again, such as a 60 -year-old person, its heart rate while swimming can be controlled in every minute 180-60-10 =110 times, the time of sport is no less than 30 minutes, no less than 3 times every week.

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