How to choose a fitness program that suits you

　　“no time exercise ”There is healthy An excuse for those who have failed to put their intentions into action. People who insist on proper physical exercise have a much "younger" heart, muscle and bone health and mental state than their peers who do not exercise.

　　How can we achieve the goal of fitness? Do we need to do aerobics for a long time or endless running or climbing to achieve the goal of fitness and health care? Although there are many forms of exercise, the methods are basically the same, such as aerobic exercise, strength training, stretching, etc. You just need to perform different exercises and exercise intensity according to your age to achieve the purpose of fitness. Otherwise, excessive exercise will harm your health.

　　The following exercise prescriptions are for your reference:

　　maximum heart rate : Subtract your age from 200 to get the maximum heart rate allowed during exercise. If you are 35 years old this year, your maximum exercise heart rate is 200-35165 beats per minute. Generally, during exercise, your heart rate is required to be controlled at 60%-80% of the heart rate.

　　Aerobic exercise: swimming, cycling, running, dancing, mountain climbing, stair climbing, rope skipping and playing basketball, football, tennis, table tennis, etc. These activities have a positive impact on the heart, lung function and cardiovascular system as well as nerve The system has a strong training effect.

　　Strength training: You can do push-ups at home, or you can go to the gym for equipment exercises, which have a good effect on the muscles and bones of the body. It is best to exercise under the guidance of a fitness instructor.

　　Stretching: refers to practicing the flexibility of joints and ligaments, such as yoga, gymnastics, etc. Generally more suitable female。

　　Energy mastery: A moderate-intensity aerobic exercise that lasts for half an hour consumes about 150-300 calories. Weight training of the same intensity consumes only 100 calories. Each person's weekly physical exercise consumes 800-1500 calories of energy to achieve the effect of exercise.

　　However, while exercising, women aged 20-30 should eat whole wheat bread at least three times a week and eat more vegetables. If they want to lose weight, they should stay away from chocolate and ice cream.； To supplement calcium, the best calcium source is calcium-containing foods, such as fresh milk, fruit juice, etc.

　　and male The intensity of exercise can be felt until the muscles are tired, and at the same time, eat more green vegetables rich in vitamin A.；

　　Women over the age of 30 can consider practicing yoga, because the flexibility of their joints and ligaments begins to decrease in women of this age. Men may wish to do sit-ups for about 10 minutes before each aerobic exercise, which will help strengthen the muscles of the back, which is especially important for people who work at their desks.

　　Both men and women should eat late-night snacks at this age, because your metabolism has slowed down and what you eat before going to bed can easily be converted into fat. You can drink some juice or lettuce, and eat more citrus and melon fruits containing folic acid. Folic acid can help prevent heart disease.