Suitable for winter exercise 
 
 
Source: 39 health network 

        Winter sports don't think that very few, you just don't want to fitness, take a closer look at what are suitable for winter exercise, the following six kinds of exercise for you. 
 
        jogging 
 
        Jogging is the world's most popular method of aerobic exercise, to keep the good heart function, prevent heart function recession, prevent muscle atrophy, prevention and treatment of coronary heart disease, high blood pressure, arteriosclerosis, obesity, etc., has a good effect. 
 
        Jogging speed shoulds not be too fast, to maintain uniform speed, don't feel bad, subjective objective to control the heart rate per minute 180 minus age number is advisable. For example, a man of 60, the jogging when heart rate should be 180-60 = 120 beats per minute, movement time not less than 20 minutes, no fewer than four times a week. For chronic diseases patients appropriate selection intensity is small, time is short, middle-aged and old and poor constitution should be small and duration longer scheme selection intensity, better young people and the constitution, the appropriate selection intensity bigger, short duration. 
 
        Alternate running off 
 
        Run alternate there are two ways: one is to go after the run, run 1 minute after the walk for 1 minute, alternates. Can be adjusted to increase once every two weeks exercise, shorten the time of the walk, increase the run time. Another is by going to start any exercise program, as to enhance the adaptability of the body, gradually transition to the jogging instead of walking. Sports sustainable 20 ~ 30 minutes, no fewer than four times a week. Suitable for early to participate in exercise and frail elderly. 
 
        Ride a bike 
 
        Riding a bicycle fitness exercise effect as jogging and swimming. In order to achieve fitness, exercisers must grasp the movement intensity: the initial general shall be pedalling 60 beats per minute; To have a certain basis of exercisers, push speed to 75 ~ 100 times per minute. Every time shall not be less than 30 minutes of exercise, not less than 4 times a week. 
 
        Climb the stairs 
 
        Climb the stairs is a fitness combined with daily life movement, is a simple, effective and easy to carry out, and the physiological load of exercise is advantageous for the adjustment of fitness methods, by residents living in the big city high-rise buildings in the world. 
 
        Climb the stairs is a more intense aerobic exercise form, exercisers must have good health, generally USES the walk, run, jump and multistage cross movement form. Exercisers according to their own physical condition and environmental conditions, choose suitable ways to exercise. Fitted appropriate starting slowly and lasted 20 minutes, with the improvement of physical fitness, gradually speed up or extend the duration. When fitness can tolerate 30 ~ 40 minutes, one step transition to running, jumping or multistage across the stairs. 
 
        Take a walk 
 
        According to the Japanese expert research, for high blood pressure patients to choose sports way walking, cycling, swimming. Take a walk through repeated contraction of the muscles to make vascular contraction and expansion, lowering blood pressure. 
 
        bounce 
 
        All aerobic exercise with brain function, especially for jumping movement, can promote blood circulation, collaterals, brain and heart, improve the ability of thinking and imagination. 
 
        The above several kinds of sports fitness is suitable for winter. To choose to suit their own fitness, sports when must pay attention to safety.
 
 
 
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