Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week

中度的有氧锻炼，一周5天，每天30分钟

* How Long: A minimum of 30 minutes a day. The 30 minutes can be broken up into 10 minute increments.

* 多长：每天至少30分钟。这30分钟可以被分成10分钟的增量。

* How Often: At least 5 days a week.

* 多久一次：每周至少5天

* What Does Moderate Feel Like? A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation.

* 中度锻炼的感觉像什么？中度锻炼显著地提高你的心率和呼吸率。你也许会流汗，但是你还是能够同时在进行交谈。

* Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.

* 锻炼的种类：快步走，慢跑，椭圆机，跑步机，骑单车，游泳，跳舞

* What Doesn't Count: An easy walk of under 10 minutes doesn't count as aerobic activity. You can build moderate activity into your lifestyle by walking briskly for at least 10 minutes to the bus, etc. But just adding steps on your pedometer doesn't count.

* 哪种不算：少于10分钟的舒服的步行不能算作有氧运动。你可以把中度的锻炼移入你的生活方式中，比如至少慢跑10分钟去公车等等。但是仅仅在你计步器上增加步数是不算的。

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