If you are jogging or running at a steady state , you can take your own pulse before you start and again immediately after exercise as a rough guide to your maximum heart rate 如果您在稳定的状态下缓步跑或跑步，可以在开始做运动前及做完运动后即时量度脉搏，就可以大概知道自己最高的心跳率。
Aerobic exercise is any exercise that raises your heart rate to the extent that it makes you slightly breathless and sweaty eg fast walking , jogging or cycling . aerobic literally means with oxygen 带氧运动是指任何能增加您的心跳率以令您有少许喘气流汗的运动，例如急速步行、缓步跑或踏单车。
Have a resting heart rate exceeding 100 beats per minute ( you can check this simply by placing 2 fingers on the inside of your wrist , counting the number of beats over a 15 - second period and multiply by four ) 在休息时心跳率每分钟超过100次(你可将两只手指放在手腕向内一端，量度脉搏在15秒内跳动的次数，然后再乘以4 )
Their body composition data were also assessed . the results show that maximal heart rate , maximal ventilation and oxygen uptake decreased with age , while the percentage of body fat increased with age in both genders 研究结果显示，不论男女，最大心跳率、最高换气及摄氧能力会随年龄增长而下降，但身体脂肪比例则跟随年龄上升。
The breathing and heart rates should increase slowly . suitable pace means the speed will increase the breathing rate yet you are still able to speak . keep your breathing natural , and adjust it with different pace 呼吸与心跳率应自然的慢慢增加，适当的步速是走路时呼吸加快，但仍能说话，并须保持呼吸自然，因应不同步行强度作有规律的调整
