Frequency:
Goal is 3-5 times per week, 15 to 60 minutes at a time.It is best to develop good exercise schedule
according to their own physical condition rather than to exercise according to his be fond of, you can
master the acuteness degree of motion by adjusting the speed and the movement time.
Amount of Exercise:
Shortcuts - 15-20 minutes of exercise is a good way to save time. Warm up for 5 minutes at 4-4.8
km/hour speed, then increase the speed of 0.3 kilometers per hour every 2 minutes to , until you feel
keep on moving at a speed of 45 minutes will be very challenging.
Dress:
All you need is a pair of good shoes, it is suggested that choose running shoes or gym shoes. Don't
stick with sole foreign body at the same time, avoid foreign bodies carry into running down the wear
plate and the running belt. Clothes should be comfortable and suitable for sports, it is suggested that
chooses cotton breathable sportswear.
Stretching Exercise
：
No matter what speed you walk at, you are suggested to stretch first.
Warm muscle is more easy to stretch, so on 5 ~ 10 minutes to warm up
first. Then stop according to the following method to stretch, do 5 times,
each time each leg for 10 seconds or more time; Do it again at the end of
the exercise.
1. Down the stretch
bent knees slightly, slowly bend forward, back and shoulders relaxed,
both hands try to touch your toes. Maintain 10 ~ 15 seconds, then relax.
Repeat 3 times (see figure 1).
2. Hamstring stretch
Sit on a clean cushion, extent one leg,Put another leg to adduction, make
it close to straight to the inside (see figure 2).
3. The calves and heel tendon stretch
