你需要锻炼多少才合适?
<p><span word="How">How</span> <span word="much">much</span> <span word="exercise">exercise</span> <span word="do">do</span> <span word="you">you</span> <span word="need">need</span> <span word="to">to</span> <span word="improve">improve</span> <span word="and">and</span> <span word="maintain">maintain</span> <span word="health">health</span>? <span word="What">What</span> <span word="kind">kind</span> <span word="of">of</span> <span word="exercise">exercise</span> <span word="do">do</span> <span word="you">you</span> <span word="need">need</span>? <span word="Is">Is</span> <span word="walking">walking</span> <span word="enough">enough</span>, <span word="or">or</span> <span word="do">do</span> <span word="you">you</span> <span word="need">need</span> <span word="to">to</span> <span word="jog">jog</span>? <span word="What">What</span> <span word="about">about</span> <span word="strength">strength</span> <span word="training">training</span>? <span word="The">The</span> <span word="American">American</span> <span word="College">College</span> <span word="of">of</span> <span word="Sports">Sports</span> <span word="Medicine">Medicine</span> <span word="and">and</span> <span word="the">the</span> <span word="American">American</span> <span word="Heart">Heart</span> <span word="Association">Association</span> <span word="updated">updated</span> <span word="their">their</span> <span word="Physical">Physical</span> <span word="Activity">Activity</span> <span word="Guidelines">Guidelines</span> <span word="in">in</span> <span word="August">August</span>, 2007. <span word="These">These</span> <span word="guidelines">guidelines</span> <span word="are">are</span> <span word="for">for</span> <span word="healthy">healthy</span> <span word="adults">adults</span> <span word="aged">aged</span> 18-65. <span word="There">There</span> <span word="are">are</span> <span word="additional">additional</span> <span word="guidelines">guidelines</span> <span word="for">for</span> <span word="those">those</span> <span word="over">over</span> <span word="age">age</span> 65.</p><p>你需要多少量的锻炼改善和保持健康？你需要哪种锻炼？步行可以吗，还是你需要跑步？力量训练呢？美国运动医学学院和美国心脏协会在2007年8月更新了他们的体育运动健身指南。这些指南针对年龄18-65岁的健康成年人。对于超过65岁的有另外补充的指南。</p><p><span word="Choose">Choose</span> <span word="Moderate">Moderate</span> <span word="or">or</span> <span word="Vigorous">Vigorous</span> <span word="Aerobic">Aerobic</span> (<span word="Endurance">Endurance</span>) <span word="Exercise">Exercise</span></p><p>选择中度的或者剧烈的有氧（耐力）锻炼</p><p><span word="All">All</span> <span word="healthy">healthy</span> <span word="adults">adults</span> <span word="need">need</span> <span word="endurance">endurance</span> <span word="exercise">exercise</span>, <span word="which">which</span> <span word="noticeably">noticeably</span> <span word="accelerates">accelerates</span> <span word="their">their</span> <span word="heart">heart</span> <span word="rate">rate</span> <span word="for">for</span> <span word="at">at</span> <span word="least">least</span> 10 <span word="minutes">minutes</span> <span word="at">at</span> <span word="a">a</span> <span word="time">time</span>. <span word="They">They</span> <span word="can">can</span> <span word="get">get</span> <span word="it">it</span> <span word="either">either</span> <span word="with">with</span> <span word="moderate">moderate</span> <span word="or">or</span> <span word="vigorous">vigorous</span> <span word="exercise">exercise</span> -- <span word="you">you</span> <span word="can">can</span> <span word="enjoy">enjoy</span> <span word="a">a</span> <span word="brisk">brisk</span> <span word="walk">walk</span>, <span word="jog">jog</span>, <span word="dance">dance</span>, <span word="bike">bike</span>, <span word="or">or</span> <span word="swim">swim</span>. <span word="You">You</span> <span word="can">can</span> <span word="also">also</span> <span word="mix">mix</span> <span word="it">it</span> <span word="up">up</span> <span word="and">and</span> <span word="enjoy">enjoy</span> <span word="moderate">moderate</span> <span word="some">some</span> <span word="days">days</span> <span word="and">and</span> <span word="vigorous">vigorous</span> <span word="other">other</span> <span word="days">days</span>, <span word="if">if</span> <span word="you">you</span> <span word="wish">wish</span>.</p><p>所有的健康成年人需要耐力锻炼，一次至少在10分钟显著地加速心跳。他们可以从中度的或者剧烈的锻炼中得到这样的效果--你可以快步走，慢跑，跳舞，单车，或者游泳。你还可以混合使用，几天享受中度的锻炼和几天剧烈的锻炼，如果你想的话。</p>
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