have to be in great shape to do this or that it has to be 60 minutes long.都必须在大形状做这个或那个，它有60分钟长。 You can start with something as simple as a ten minute walk followed by ten minutes with an exercise video.你可以先从一些简单的一个10分钟的步行后， 10分钟的演习录像。 This is cross-training too.这是交叉培训过。 You can gradually build up from there.您可以逐步建立从那里。 Here are some of the exercises you can use in your cross-training program; walking, jogging, biking, rowing, stair climbing, swimming, exercise videos, etc. Any combination of aerobic exercises will do.这里有一些的练习，你可以用你的交叉培训计划;步行，慢跑，骑自行车，划船，爬楼梯，游泳，运动录影带等任何组合健美操做。 You simply go from one to the next with very little time between them.你只是去一至下一很小的时候他们之间。 Aerobic cross-training is beneficial to you in several ways:有氧交叉培训是有利的，你在几个方面： 1. 1 。 It provides variety which eliminates the monotony often associated with doing the same exercise for a long period of time.它提供了多种从而消除了单调往往与做同样工作了一段很长的一段时间。 2. 2 。 If your exercise sessions are less monotonous and more enjoyable, you are much more likely to exercise more often and for longer periods of time.如果你的工作时间是那么单调，更愉快，你更有可能行使更往往与时间较长。 3. 3 。 You are less prone to over-use injuries that sometimes occur from doing the same exercise movements over and over again.你是那么容易过度使用的伤害，有时会发生从做着同样的动作演练一遍又一遍。 4. 4 。 You tone more muscles because you are using more muscles.你的语气更加肌肉，因为你是用更多的肌肉。 For example, walking tones mostly the lower body muscles and rowing tones upper body muscles also.举例来说，步行声调大多下体肌肉和划艇声调上体肌肉也。 Even exercises like walking and biking that both tone lower body muscles, tone them at different angles and each tones some small muscles that the other doesn't.即使像练习走路和骑自行车，都语气下半身肌肉，他们的语气在不同角度和每个声调有些小肌肉，另一个没有。 5. 5 。 Aerobic conditioning is very specific to the muscles being worked.有氧调节，是非常具体的肌肉正在拟订。 For example, you can walk ten miles a day and still be somewhat breathless after climbing stairs because you haven't trained the muscles for that specific movement.举例来说，您可以步行10公里，每天仍有点令人屏息后，爬楼梯，因为你没有受过训练的肌肉，为特定的乐章。 Aerobic cross-training allows you to develop more comprehensive aerobic training.有氧交叉培训，让你发展更全面的有氧训练。 6. 6 。 Aerobic cross-training is effective for weight loss because your are toning and training the fat-burning systems of more of your muscles.有氧交叉培训是有效的减肥，因为你是用调色和培训脂肪燃烧系统更贵肌肉。 It turns more of your muscles into 24-hour fat-burning machines!原来更多，你的肌肉进入24小时脂肪燃烧机！ You are also more likely to exercise on a regular basis and for longer periods of time.你也更可能对行使定期时间较长。 this also promotes weight loss and fitness.这也促进减肥和健身。 Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism. http://www.Landry.com作者行使生理学家，格雷格landry ，免费减肥及健身成功故事和针对性，高情感减肥节目，为妇女，男人， 2型糖尿病，残疾人缓慢及代谢功能减退。 http://www.landry.com | 
