1.每次运动持续时间以30～60分钟为宜,其中达到适宜心率的时间应在5～15分钟以上。2.每次运动前应有5～10分钟准备活动;运动结束时有5～10分钟放松活动,以避免关节及软组织损伤和促进疲劳恢复。3.避免餐后运动或运动后立即进餐。4.高温季节要避免阳光直射,寒冬季节要避免迎风锻炼。上述季节中要适当减少运动量。5.运动后要避免立即用冷水或 1. The duration of each exercise to 30 to 60 minutes is appropriate, in which the time to reach the appropriate heart rate should be 5 to 15 minutes or more. 2. Each exercise should be 5 to 10 minutes to prepare for the event; end of exercise 5 to 10 minutes to relax activities to avoid joint and soft tissue damage and promote fatigue recovery. 3. Avoid postprandial exercise or eating immediately after exercise. 4 hot season to avoid direct sunlight, the winter season to avoid the wind up exercises. The above season should be appropriate to reduce the amount of exercise. 5. Avoid using cold water immediately after exercise