7 practical guidance 1. Before aerobic exercise movement to test exercise intensity. When aerobic exercise intensity by the maximum exercise heart rate and heart rate training zone composition, heart rate training zone is the proper exercise of reasonable intensity heart rate range. Calculation of maximum heart rate: 220 - age; heart rate training zone calculation formula: maximum heart rate of 60% to 85%. 2. Movement self-test exercise intensity. When the exercise 'and his own talk', if we can say a complete sentence in a normal rhythm, and can keep breathing evenly smooth, wood road chair, described in aerobic state, if the body hypoxia breathless explanation, it should slow down speed. 3. After the workout by monitoring heart rate check pulse. Stop immediately exercise a check pulse, leisure Road chairs, general check pulse for 6 or 10 seconds and then check the pulse frequency multiplied by 10 or 6, road chairs, you can come to the number of heart rate per minute. If the measured heart rate is below or above heart rate training zone, will have to adjust the intensity of aerobic exercise. 4. Do not and stronger than their athletic ability of people to exercise together. Exercise intensity varies, if you insist on a par with others, often people do aerobic exercise, but you do hypoxic exercise. 5. The number of weekly exercise the better, otherwise the less fat burning. Aerobic exercise six times a week is appropriate, in order to lose weight if for the purpose of not less than five times a week. If walking and other low-intensity aerobic exercise, daily exercise time should not be less than one hour. 6. The people who had never exercise and obese people, the best time to exercise is to be elected in 30-60 minutes. After meals can be, but not to vote before meals, or easy to feel hungry. If you feel hungry in motion, you must eat, can eat fruit or drink low-fat milk, soy milk and other drinks, to prevent hypoglycemia. 7. unavailable extend to reduce the frequency of exercise time for each exercise. Spent less frequent exercise is not conducive to the establishment of intramuscular fat burning system, not a fat burning enzyme fully active. Fat burning ability is not a day to get, should last a long time also easy to damage the body workout. Winter Fitness Note a site selection exercise environment, some people go to the gym, some people exercise at home. Indoor workout due to poor air circulation, respiratory rate during exercise, sucked the dirty gas, it is proposed to go outside in winter exercise is best. For example, when the weather is not very good fog or dust are not suitable in outdoor sports. Second, the time period to exercise appropriate choice must be careful. After nine in the morning the sun came up and then go out to the gym or five o'clock in the afternoon before the sun did not go down to exercise, due to the high temperature, easy cold, outdoor road chair, at this time with the sun exercise is a happy, safe . Third, warm in the winter to fully exercise, should be through jogging, standing exercises and other small exercise, the body heat sweating slightly and then join the movement. Fourth, when the dress to be comfortable fitness clothes changing needs. Fitness when wearing very warm out, once or sweating should be appropriate to unzip his jacket off, not by the wind, or will cold. Khan then put on his coat to go. This will ensure the safety of winter fitness. Fifth, the selection of equipment to choose the appropriate fitness equipment is important for safety, the initial motion to select slow motion flexibility exercise equipment, such as: three healthy waist, tai chi wheel, stretching rack, back massage, couples sit upright pedal and other equipment; then gradually increase the exercise intensity, exercise selection balance of equipment, such as: Rider, a elliptical machine, flat step machine, exercise bike, etc. linkage; final selection exercise force type of equipment such as: push-ups stand, sit from the seat plate, horizontal bar, parallel bars and the like. Sixth, to promptly recover after exercise, be careful not to immediately enter the work state, to take some measures to make yourself relax to restore as soon as possible so that the next day will not feel stiff, pain or tired, in order to maintain strong energy. Garden Road chairs _ abundance and Information Technology Center (online consultation) _ Road chairs provided by the Shenyang City HSBC and Information Technology Center. Shenyang City HSBC and Information Technology Center (www.4000010001.com) (www.tz1288.com) is Shenyang, IT project co-leader, over the years, the company is implementing the scientific management, innovation and development, the principle of honesty and trustworthiness, the maximum Limits to meet customer needs. In abundance and IT central leadership with the staff warmly welcome all inquiries negotiations to create abundance and IT center a better future.