身体健康更than being at a specific weight or looking good in a bathing suit.根据美国运动协会，是适合可以降低心脏疾病，癌症，糖尿病和抑郁症的风险1。这也是整体健康至关重要，并可能导致一个更幸福，寿命更长。为了获得健康的高水平需要奉献精神，以长期的，全面的锻炼计划和健康的饮食。开始一个新的锻炼计划或饮食之前，你的卫生保健提供者的工作，特别是如果你有健康问题。

Balance Your Calories

If you're overweight, eat fewer calories than you burn off so your body can use stored fat. You can lose about a pound per week by creating a caloric deficit of 500 calories per day.使用在线工具食品和饮料算你的卡路里。然后，根据你多少卡路里燃烧了一天，这是基于你的体重，身高，年龄，性别和活动水平产生热量赤字。如果你在一个健康的体重是已经，保持热量平衡和获得的热量你的身体需要，当你增加你的运动强度。

经常锻炼

How to Maintain a Healthy Lifestyle

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According to the American Council on Exercise, it takes both cardio and strength training to be fit1。Cardio fitness measures your heart's health and its strength as a muscle, and you can improve it by doing exercises that raise your heart rate.Start at your own pace, and increase your intensity as you go along.Choose activities you like so you'll stick to them, whether it's running, tennis, biking or swimming. Strength training will increase your muscle mass, which also boosts your metabolic rate, helping you maintain a healthy weight. Increase the amount of resistance and number of repetitions during workouts as you improve to keep raising your fitness level.

Eat a Balanced, Nourishing Diet

健身不只是你的体重，但是。你需要一个滋润，均衡的饮食是健康，它来源于吃五谷食物，给你足够的营养成分。It's typically better to cook at home and shop in the outer aisles of the grocery store to buy whole foods rather than processed foods, which tend to lack micronutrients.Eat carbs and protein at every meal, and choose healthy fats in place of saturated fats when you can. Foods with saturated fats, like butter and animal fat, contain cholesterol, which can clog your arteries and affect your cardiovascular fitness.

Stay Motivated

如何锻炼透明平板出动脉的？

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After a few weeks of dedication to an exercise routine and a healthy diet, you'll notice an improvement in your health.But if you want to reach a high level of fitness with lots of muscle tone or mass and stellar cardiovascular fitness, it takes more time.With time, your efforts will add up to amazing results, but you need to stay with your program consistently.为了保持你的动机从长远来看，写下你想要达到，为什么目标。Look back at what you wrote whenever you're feeling unmotivated.

Measuring Your Fitness Level

时序自己跑一英里是测试你的有氧健身水平的好方法，你可以通过在跑道上跑四次做2。If you can run a mile under eight minutes you're doing pretty well, and if you're running it under six minutes, your cardio fitness is superb. Taking 10 minutes or longer to run a mile is a sign of poor cardio fitness, personal trainer Scott Laidler notes in a 2013 column for "The Telegraph," but you can improve by doing regular cardio workouts starting at your own pace2。You can also test your fitness by how many pushups and pullups you can do. Aim to be able to do 30 to 40 pushups and 15 to 20 pullups.