* How to Start Walking

* 怎样开始步行

* Weekly Walking Workout Schedule: Vary your walking intensity.

* 每周步行锻炼计划表：变化步行强度

Or - Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week

或者-每周3天，每天20分钟剧烈的有氧运动

* How Long: 20 minutes.

多长：20分钟

* How Often: At least 3 days a week.

* 多久一次：每周至少3天

* What Does Vigorous Aerobic Exercise Feel Like? You are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you are likely to be sweating.

* 剧烈的有氧锻炼感觉象什么？你呼吸地很快，只能够讲简短的词组。你的心率很大程度上加速了，你很有可能流汗。

* Kinds of Vigorous Aerobic Exercise: Running, cycling, or swimming at an intense level.

* 剧烈的有氧锻炼的种类：跑步，骑自行车，或者以一定的强度游泳。

Add Strength Training Two Days a Week

增加每周2天的力量训练

Moderate or vigorous aerobic activity is needed, but you also need strength training exercise two days a week.

中度或者剧烈的有氧运动是必须的，但是你还是需要每周2天的力量训练。

* How Many: Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise.

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