Just a benefit!

 Aerobe exercises as recover and strengthen bone system, support heart muscle, rises lipoproteins for high density, that low risk for atherosclerosis attack, enlarging lungs sizes. And they are effective remedy against emotional destroys, improve intellectual ability, rise work capacity. Aerobic is a real way to slimming, and support weight in norm. But physical exercises are slimming leading, but not decide a base problem. And for weight low importance is diet, she needs to stay a based, physical load is auxiliary remedy.

Warm-up is three min. Protects muscles against tensions and prepare a cardiovascular system to intensively work, and joint are kneading, muscles for spine, and extremities. And on the warm-up time avoiding doing power exercises as push-ups, pull-ups, squats. Aerobe phase.

A importance phase for you recovering efforts, where you are doing a physical load, which you are selected, doing a base training. For a diversity you can alternate loads, changing a bicycle as for swimming, and skies on walking.

Hitch.

5 MIN. As after base loafing doing, are not fast stopping, keeping moving, but on the low temp, like slowly delay  a frequently for heart shortenings.If you are run, thus walk still on 400 metres, if you are swimmer , thus walk in small water, if on the bicycle , thus walk .

Power phase.

Keeping ten min, and including moves, strengthening muscles and developing flexibility as exercise with weight of different kind or power gymnastic, are squats, push-ups, pull-ups, and on begin push-up are  easy doing from a wall, from a sofa. And against joints damage , squat is a not full doing, just on 90 degrees, and this id corner between a hip  and shin , and you can doing theirs with a keeping for support. And avoid training if glucose is 13 MML and higher, and in urine is acetone, or diabetic nephropathy, in a scull-brain injury, or vertebra injury, hard form ischaemic diseases a heart, hard  Stendocardia, or hypertension with changing inside organs, compensated heart defects, aneurysm aorta, , arrhythmia fibrillation, paroxysmal tachycardia, first months after myocarditis infarcts or stroke, oncology process, trombophlebitis.

By Fedjachkin. M.D.