Endurance exercise refers to the exercise that repeats the same exercise cycle at a certain intensity for a certain period of time (not less than 15 ~ 20 minutes). It is an exercise method to enhance respiratory and cardiovascular functions and improve metabolism, and generally belongs to moderate intensity training. With [1] exercise, this method can achieve better physical development effect. Its target is generally healthy people. In recent 20 years, it has been widely used to improve health and prevent chronic diseases, especially coronary heart disease and obesity. Endurance sports include walking, fitness running, swimming, cycling, boating, mountain climbing and some ball games. You can also run, jump rope and climb stairs according to local conditions. Now introduce the most commonly used training methods of walking and fitness running.

Walking and medical walking

Walking is a simple and effective aerobic training method, which is suitable for obese people who are older and in poor health. According to the exerciser's condition and physical strength, specify a certain distance, walking slope, speed, the number and time of intermediate rest. Walking can effectively reduce body fat, and it is more obvious than strenuous exercise. Walking can not only reduce fat, but also strengthen muscles. Therefore, it is suggested to take a walk instead of dieting, because dieting can reduce both fat and muscle.

Examples of common walking routes: ① 200-600 m level road: walk at a speed of 30-50 m/min, and rest for 5 minutes every 100 m; ② 800-1600 m level road: walk at a speed of 50-100 m/min, and rest for 5 minutes on the way and at the end. ③ Distance of 2000m: There are two short slopes (about 100m) in the distance, with a slope height of 5 ~ 10, and the rest are flat roads. Walk at a speed of 40 ~ 50m/min 1000m and rest for 8 minutes. On the way back, I walked at the same speed 1000m and rested for 8 minutes.

It is best to take a walk in a beautiful place, next to the hills with trees and flowers. It is best to do it under the guidance of a doctor.

When walking, you should be in a good mood and relax your muscles. If you cooperate with upper arm activities and massage, you can make the walking effect better. If you cooperate with breathing and keep Dantian or Yongquan points at the same time, you can play a dual role in walking and qigong.

Fitness running

Fitness running is very popular with middle-aged and elderly people because it doesn't need special sports equipment. Generally, it belongs to moderate intensity and is suitable for middle-aged and elderly healthy people and obese patients with good exercise foundation. The intensity of exercise is greater than walking, and the amount of exercise can be determined according to the physical quality of the participants. Speed can be fast or slow, distance can be long or short.

The amount of exercise in fitness running is determined by the product of exercise intensity and time. Generally speaking, young and healthy people should choose the exercise with higher intensity and shorter duration, while middle-aged people and people with poor health should choose the exercise with lower intensity and longer duration.

Measuring heart rate is the simplest way to measure exercise intensity. People who take part in fitness running had better learn to take their own pulse. The pulse number of radial artery is usually measured.

First count the number of pulses in 10 second, and then multiply it by 6, which is the pulse rate of 1 minute. People aged 30-40 can gradually accelerate the pulse rate from 1 10 beats/min to 150 beats/min; For people aged 40 ~ 49, the frequency can be increased from 105 times per minute.