Several basic exercises make men healthier

　　jogging

　　Jogging is the most popular aerobic metabolic exercise method in the world today. It is beneficial to maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease , hypertension, arteriosclerosis, obesity, etc., all have good effects.

　　The speed of jogging should not be too fast. It should be maintained at a uniform speed. Subjectively, it does not feel uncomfortable. Objectively, the jogging speed should be measured per minute. heart rate It is better to control it at 180 minus the age number. For example, a 60-year-old person's heart rate when jogging should be 180-60=120 beats per minute, and the exercise time should be no less than 20 minutes and no less than 4 times a week. for slow sexually transmitted diseases Patients should choose a program with low intensity and short duration. Middle-aged and elderly people and those with poor physical fitness should choose a program with low intensity and long duration. Young people and those with good physical fitness should choose a program with higher intensity and shorter duration.

　　Alternate running and walking

　　There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternating. Every 2 weeks, you can adjust the amount of exercise to increase the amount of exercise, shorten the walking time, and increase the running time. The other is to start by walking exercise , as the body's adaptability increases, it gradually transitions to jogging instead of walking. The exercise time can last 20 to 30 minutes, no less than 4 times a week. Suitable for those who are new to exercise and the elderly and infirm.

　　Climb the stairs

　　Climbing stairs is an exercise that combines fitness with daily life. It is a simple, effective, easy-to-carry out, and easily adjustable fitness exercise method. It is favored by residents living in high-rise buildings in metropolitan areas around the world.

　　Climbing stairs is a more intense form of aerobic exercise, and exercisers must have good healthy state, usually in the form of walking, running, multi-level leaping and jumping. Exercisers can choose an exercise method that suits them based on their physical condition and environmental conditions. Beginners should start at a slow speed and continue for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When your physical fitness can tolerate it for 30 to 40 minutes, you can gradually transition to running, jumping or multi-step stair climbing.

　　Cycling

　　Cycling is as effective as jogging and swimming. In order to achieve fitness goals, exercisers must master the intensity of exercise: beginners should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedaling speed can be 75 to 100 times per minute. The duration of each exercise should not be less than 30 minutes, no less than 4 times a week.

　　Brisk walking is one of the simplest and most effective aerobic fitness exercises. Exercisers must control their own intensity based on their health, physical strength, age and habits. The speed should generally be controlled at 100 to 130 meters per minute, and each walk should last no less than 20 minutes. It is best to walk in a place with fresh air and elegant environment before dinner or half an hour after eating every day.