Exercise prescription for a decade, more than 20 years old do outdoor sports

Want to exercise, never late, no matter you are 19 or 91. However, in order to obtain the best fitness effect, while avoiding damage, different age and sex need to choose a different forms of exercise. Below is the healthy life of all ages of sports prescription:

More than 20 year old boy, should do some outdoor sports, exercise muscles, while strengthening cardiopulmonary function. And my friends play basketball or tennis is a good choice. This age, the most important objective girl movement is strong bones, prevent osteoporosis, suggested in future practice or skip. Pedal

More than 30 year old man, should do some exercises in adjustment, not acuteness exercise. Remember to do before stretching exercises, in order to prevent injury. Women in their 30s, body metabolism slows, reduce muscle, weight gain, can choose the outdoor jogging or treadmill motion against years of erosion.

More than 40 year old man, should choose low intensity of activities, such as jogging and climbing, can well strong joints and cardiopulmonary. To strength training, should choose the small weight repeated practice. More than 40 years old women should add a certain intensity of strength training, to help slow osteoporosis and fat. Buy a light to medium power equipment and DVD can start practicing now.

After age 50, with age, to improve the quality of life should exercise, prevent fall, improve psychological ability, for the purpose of, can let oneself for a lifetime. The 50-year-old man can choose aerobic could include fast walking, swimming and ride a bicycle, can reduce the risk of some cancers, and keep sexual health. For women over the age of 50, sports can reduce menopausal symptoms such as hot flashes, depression, weight gain, etc. Suggest exercise three times a week, every 30 minutes. Can increase in sports prescription, it can keep the body yoga, and reduce the flexibility of psychological stress.

Exercise 5 recruit suggest a pedometer

Success is not exceptional also, perseverance, but the situation is not uncommon. Halfway According to the journal, show the following exercise mights as well try to:

Carry pedometer. Studies show that people are more likely to carry pedometer insisted. Because every day will tell you exactly pedometer, any number of walking exercise is to remind you. Sport expert thinks, normal daily walk 10,000 steps should be at least.

Write diary movement. It''s easy to overestimate their exercise, so the expert advice to write a diary movement. It can be truthfully record your daily exercise. If you want lazy, see records will let you heart, thereby urging you guilty.

Find a partner movement. Besides, sports also need like-minded friends. When you are too lazy to move, the enthusiasm will infection in your friends. Most importantly, a few people with sports fun.

As far as possible since morning exercise. The person is the most easy exercises. One day after work, because people often does not want to move, want to have a good rest. In addition, there is another good exercise, it can make you energetic and let you get on and a sense of achievement.

Reward yourself timely. Each completed a moving target, will know overindulge ourselves. Of course, not food prize can enjoy a bubble bath, or buy a beautiful small sports results show new clothes. (FengGuoChuan)