How do ordinary adults do aerobic exercise?

How do ordinary adults do aerobic exercise?

(1) Moderate intensity aerobic exercise ≥ 30 minutes / day, 5 days / week;
(2) Or high intensity aerobic exercise ≥ 20 minutes / day, 3 days / week;
(3) Or moderate intensity aerobic exercise 30 minutes / day, 2 days / week, plus high intensity aerobic exercise 20 minutes / day, 2 days / week.
(4) Exercise time can be accumulated, but ≥ 10 minutes / time.
(5) Exercise frequency should be at least once every other day, preferably once a day. Because the health benefits of one exercise are generally no more than 72 hours. If you exercise every two days, the sports benefits will be greatly reduced.

The key is to form a good exercise habit that has certain physical activities every day, that is, regular exercise. This is because on the one hand, people who lack physical activity at ordinary times can have corresponding health effects only after a certain amount of regular exercise accumulation; on the other hand, people who have a certain amount of daily exercise, if they stop regular exercise, the corresponding health promotion effect will gradually disappear. You can choose your favorite sports or events and stick to them every day.

For example:
Example 1: fast walking (male: 90-100m / min, female: 80-90m / min), 30 minutes a day, 5 days a week, Monday, Tuesday, Thursday, Friday and Sunday. When walking fast, pay attention to the head, chest, abdomen, not including the chest, hunchback.

Example 2: go to work by bike for 40 minutes a day, 5 days a week; climb or swim once a week for 50-60 minutes. Before exercise, pay attention to full joint extension and small amount of whole body preparation activities to prevent cramps.

Example 3: playing table tennis or badminton, 40-50 minutes a day, 3-4 days a week. Pay attention to the movement of feet to move, rather than standing still, only the upper limb strength.

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