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Adhere to the five daily exercise and you can be slim with ease

1, fast walk
Walking briskly is one of the simplest and most effective aerobic movements. But what you should mind is that the intensities vary from different physical conditions, physical strengths, ages and habits. General speed should be controlled in 100-130 meters per minute. Each time for no less than twenty minutes. It is better to exercise every day before dinner or half an hour after eating.
 
2, jogging
Jogging is one of the world's most popular aerobic metabolism movements. It has good efficacies in maintaining good heart function, preventing heart function decline, muscle atrophy, coronary heart disease, high blood pressure, arteriosclerosis and obesity.

Keep moderate jogging speed. The bottom line is that you don't feel uncomfortable or out of breath. Objectively, control the heart rate control in "180 minus your age". For example, for a 60 year old, the appropriate heart rate should be 180 - 60 = 120 times. The movement should last for no less than twenty minutes. Every week, there should be not less than 4 times. For those who suffering from chronic diseases, they should select the plan which is with less intensity or duration, For the young people and those with better physical building, they can appropriately select the plan with more intensity and duration.
  
3, climbing stairs
climb the stairs is a relatively intense aerobic exercise form. The exerciser should have very good state of health. The movements generally cover walking, running, and jump across multistage crossing and jumping etc. The exercise can take different ways of working out according to their own physical condition and environmental conditions. For the beginners, they can start with 20 minutes. With the promotion in the physique, they can increase the duration to 30or 40 minutes. Then gradually transite to multistage spanning or jumping stairs.
 
4, ride a bike
The effect of riding a bicycle is no less than jogging or swimming. In order to achieve fitness purpose, the exerciser must grasp the movement intensity. For the beginners, they can start with sixty times of pedaling per second, for those who have a certain foundation of exercise, they can go for 75-100 times per minute. Each time of exercising should not be less than 30 minutes and no less than 4 times a week.

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