You can run everyday when 20 years old 10 kilometers, can do 30 push-up at a heat, but arrived 40 years old the noise that you can discover to joint already gave out Ka Ka, so not agile. In fact you should begin to insist to take exercise from now only, you can retain green vigor. For this, we are each age paragraph the friend designed to enhance physical power, enhance lobar function to reach those who preserve limbs flexibility to exercise plan. 字串5

One, 20 years old or so. Function of body of this period of time is in period of at the height of power and splendour, each respect such as rhythm of the heart, vital capacity, skeletal sensitivity, stability and flexibility all reachs optimal point. Tell from sports medicine angle, inadequacy of momentum of this period carry compares motion to measure on the high side righter the body is adverse. This age paragraph the person can have any athletic strength take exercise. 字串2

Take exercise but on Monday, 3, 5 lie between a day to undertake, every time about 30 minutes enhance physical power take exercise, the method is to try weight lifting thing, 60% what bear quantity is ultimate muscle strength, drill muscle feels fatigue all the time till (do 10-12 every time about second) . If practice feeling tired for many times, can increase appliance weight 10% , must make main flesh group get taking exercise.

Cardiovascular system of 20 minutes takes exercise, the method is to canter, swim, wait by bicycle, intensity is pulse 150-170 second / minute.

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2, 30 years old or so. The body function of person of this period of time already surpassed peak. Take exercise like negligence body at this moment, the very significant to endurance amount that absorb oxygen can drop gradually. Right now the joint regular meeting of the body gives out a few noise, this is the foreboding of joint disease. To make joint preserves taller flexibility, answer to do extend exercise more. Notice cardiovascular system even take exercise. 字串4

Taking exercise still is on Monday, 3, 5 lie between, undertake 5-30 every time minute cardiovascular system takes exercise (canter or swim) , when intensity does not resemble 20 years old big in that way. 20 minutes enhance physical power take exercise, compare with the photograph when 20 years old, try the weight that lift to want a few lighter, but the number that make but many somes. 5-10 minute extend moves, the key is back and leg ministry muscle. The person of sedentary office should notice extend moves more. The method is: Lie on one's back, carry two genu as far as possible pull bosom, hold to 30 seconds; Lie on one's back, two legs part on lift, lift as far as possible tall, maintain 30 seconds.

3, 40 years old of above. Project of motion of person selected choose should be helpful for carrying good type of build or figure not only, and can prevent common senile sex disease, if hypertensive, heart and vessels is ill,wait.

Exercise every on Monday, 5 undertake twice, content includes: 25-30 minute the heart and vessels takes exercise, moderate strength, if canter, swim, wait by bicycle. The person pulse of 50 years old of above is minutely do not exceed 130-140 second. 10-15 minute appliance practices, when appliance weight wants to compare 30 years old a few lighter, weight too congress damages health, but the frequency mights as well many somes. To prevent an accident, had better not use dumbbell, with gymnastical appliance. 5-10 minute extend moves, should notice an activity especially each joint and those easily atrophic muscle. Zhou San adds 45 minutes to enhance physical power take exercise, not appliance of have the aid of, usable push-up, half crouch etc, repeat much group, every groups are made an appointment with 20 times, the amount bears according to his force and calm.

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Recommend athletic project: Tennis, swim, canter, dance, take a walk, golf. 字串2

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