Fitness is a kind of sports， especially including unarmed or with instrumentgymnastics， gymnastics can enhance the strength， flexibility， endurance， improve coordination， the ability to control the various parts of the body， so that the If you want to alleviate the pressure， at least 3 times a week for Exercise Swimming， walking， jogging， biking， and all aerobic exercise can exercise the Aerobic exercise benefits: can exercise cardiopulmonary，enhance the function of circulatory system， burn fat， increase lung capacity，lower blood pressure， can prevent diabetes， reduce the incidence of heart Suggestions USA Sports Medicine Institute， want to know is whetherappropriate aerobic exercise intensity， can test the heart rate after exercise， in order to achieve the maximum heart rate of 60% - 90% is If you wantto lose weight through aerobic exercise， can choose the low to moderate exerciseintensity， at the same time prolong exercise time， this method consume more Frequency of exercise every week 3 - 5 times， each time 20 ~ 60 M You want to build muscle， can practice weightlifting， gymnastics and other repeated extension， flexion and muscle Muscle exercise can burn calories， increase bone density， reduce injuries， especially knee injury risk，but also the prevention of In weightlifting， first check， if continuouslift 8 times you can lift things， just start to practice from this When you 12 times in a row to lift the weight， try a 5% increase in Note that each time you exercise， to continuously for 8 - 12， 70% - 80% to achieve maximum muscleendurance， good training Week 2 - 3 times， but in order to avoid the two consecutive days of exercise with a group of muscles， so that the muscles have sufficient recovery 健身是一种体育项目，尤指包括徒手或用器械的体操，体操可以增强力量、柔韧性，增加耐力，提高协调，控制身体各部分的能力，从而使身体强健。如果要达到缓解压力的目的，至少一周锻炼3次。 锻炼心脏。游泳、快走、慢跑、骑自行车，及一切有氧运动都能锻炼心脏。有氧运动好处多：能锻炼心肺、增强循环系统功能、燃烧脂肪、加大肺活量、降低血压，甚至能预防糖尿病，减少心脏病的发生。美国运动医学院建议，想知道有氧运动强度是否合适，可在运动后测试心率，以达到最高心率的60%—90%为宜。如果想通过有氧运动来减肥，可以选择低度到中度的运动强度，同时延长运动时间，这种方法消耗的热量更多。运动频率每周3—5次，每次20—60分钟。 健美肌肉。想要锻炼肌肉，可以练举重、做体操以及其他重复伸、屈肌肉的运动。肌肉锻炼可以燃烧热量、增强骨密度、减少受伤，尤其是关节受伤的几率，还能预防骨质疏松。 在做举重运动前，先测一下，如果连续举8次你最多能举多重的东西，就从这个重量开始练习。当你可以连续12次举起这个重量时，试试增加5%的重量。注意每次练习时，要连续举8—12次，这样可以达到肌肉最大耐力的70%—80%，锻炼效果较好。每周2—3次，但要避免连续两天锻炼同一组肌肉群， 以便让肌肉有充分的恢复时间。
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