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How much exercise do you need to improve and maintain health? What kind of exercise do you need? Is walking enough, or do you need to jog? What about strength training? The American College of Sports Medicine and the American Heart Association updated their Physical Activity Guidelines in August, 2007. These guidelines are for healthy adults aged 18-65. There are additional guidelines for those over age 65. 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。 Choose Moderate or Vigorous Aerobic (Endurance) Exercise 选择中度的或者剧烈的有氧（耐力）锻炼 All healthy adults need endurance exercise, which noticeably accelerates their heart rate for at least 10 minutes at a time. They can get it either with moderate or vigorous exercise -- you can enjoy a brisk walk, jog, dance, bike, or swim. You can also mix it up and enjoy moderate some days and vigorous other days, if you wish. 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。 | 
