Three aerobic exercises to increase male charm

　　Men don’t necessarily have to shout loudly and sweat like rain in that barbell and dumbbell area. Aerobic exercise can also be done exercise Show beautiful muscle lines and healthy A beautiful physique can also add infinite charm to men. As for which one is better, it depends on the benevolent and the wise.

　　jogging

　　Jogging is the most popular aerobic metabolic exercise method in the world today. It is beneficial to maintaining good heart function, preventing heart function decline, preventing muscle atrophy, and preventing and treating coronary heart disease , hypertension, arteriosclerosis, obesity, etc., all have good effects.

　　The speed of jogging should not be too fast. It should be maintained at a uniform speed. Subjectively, it does not feel uncomfortable. Objectively, the jogging speed should be measured per minute. heart rate It is better to control it at 180 minus the age number. For example, a 60-year-old person's heart rate when jogging should be 180-60=120 beats per minute, and the exercise time should be no less than 20 minutes and no less than 4 times a week. for slow sexually transmitted diseases Patients should choose a program with low intensity and short duration. Middle-aged and elderly people and those with poor physical fitness should choose a program with low intensity and long duration. Young people and those with good physical fitness should choose a program with higher intensity and shorter duration.

　　Climb the stairs

　　Climbing stairs is an exercise that combines fitness with daily life. It is a simple, effective, easy-to-carry out, and easily adjustable fitness exercise method. It is favored by residents living in high-rise buildings in metropolitan areas around the world.

　　Climbing stairs is a more intense form of aerobic exercise. Exercisers must be in good health and generally use walking, running, multi-level leaping and jumping. Exercisers can choose an exercise method that suits them based on their physical condition and environmental conditions. Beginners should start at a slow speed and continue for 20 minutes. As physical fitness improves, gradually increase the speed or extend the duration. When your physical fitness can tolerate it for 30 to 40 minutes, you can gradually transition to running, jumping or multi-step stair climbing.

　　Swimming fitness exercise is a whole-body exercise that utilizes the buoyancy, resistance, and friction of the human body in the water, as well as the weightlessness of the human body in the water. It is suitable for all types of people. The intensity of swimming fitness exercise is roughly similar to that of running. The heart rate per minute can be controlled at 180 minus age, then minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at 180-60-10=110 times per minute. The exercise time should be no less than 30 minutes and no less than 3 times a week.

　　Cycling

　　Cycling is as effective as jogging and swimming. In order to achieve fitness goals, exercisers must master the intensity of exercise: beginners should generally pedal 60 times per minute; for exercisers with a certain foundation, the pedaling speed can be 75 to 100 times per minute. The duration of each exercise should not be less than 30 minutes, no less than 4 times a week.

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