Athletic Ways of Keeping Healthy and Longevous

1. Alternate walk and running. This form of fitness is appropriate for the beginners. Start with general speed when walk a little distance, then a little distance. Alternate walk and running can improve one�fs physical strength and endurance, and also gradually shorten long-distance walk and short-distance running.

2. Low speed running. After a period of alternative running, you can try low speed running. At the beginning, you should not be too fast. Take a deep breath and a constant speed with certain steps, rhythm, but two steps and one, two or three step a call, a call and one of three. When running, arm swing should also be natural, eyes upright, look ahead, and the pace be light, keep relax. Running route and the distance,  time should also be fixed. As to intensity and endurance, they can be appropriately increased.

3. Variable speed running. This method is fit for some exercisers who already has a certain foundation. Variable speed running alternate between jogging and medium speed running. Jogging is mainly to adjust the main physical strength and breathing, while medium speed running fit for someone who has strong intensity. This method can increase the interest and enhance its physical strength and endurance. With the improvement of exercise,you can shorten the distance of jogging appropriately, increasing the distance of medium speed running.

4. Limit running. This kind of running is divided into three kinds, one is running without speed and distance limit, only time-limit, such as 20-minute running, 30-minute or 1-hours running. One is running with a definit distance provisions, such as the 3000 m or 5000 m. There is also another kind, which limit both time and distance. For instance, you shall run 5000m at one go within 30 minutes. This method can improve the physical strength and endurance, train your will, but demand is also above normal.

5. Autochthonous running. This method, in general, is influenced by climate, thus you cannot exercise in the open air, that is too say: autochthonous running. In order to increase exercise intensity and interest, you can also increase your movement range and difficulty, for example, small step running. Of course, you can also take time counting running, e.g. how much steps you should finish within one minute.

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