Fitness Goals(健美目标)
If overall fitness or prevention of heart disease is a primary goal, 20 to 30 minutes of moderate-intensity, daily aerobic exercise-such as walking, jogging, swimming, or dance aerobics-should be considered. In addition to reducing risk of heart disease, such an aerobic-exercise program will also help in weight reduction and altering body composition, and in enhancing flexibility.
If improving muscle strength is the primary consideration, regular, high-intensity workouts with weights are more appropriate. Studies have shown that even older people can benefit greatly from a weight-lifting workout. In particular, bone density, often a concern in the elderly, is increased by this type of exercise. A structured, supervised weight program after consultation with a physician is recommended.
Stretching exercises, including yoga, will enhance flexibility. In planning an exercise program, be sure to include stretching exercises and warm-up and cooldown periods to prevent muscle pulls and other injuries.
The most important aspect of getting in shape is to make exercise an integral part of ones lifestyle. Exercising to stay as physically fit and healthy as possible should be a lifelong commitment, and is especially important to people who perform little physical work in their day-to-day lives.
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