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（1） Only 27% of people are getting the recommended 150 minutes of exercise per week. Fortunately, it’s never too late or early to get the benefits of regular exercise. When you’re first starting to exercise, take it slow to build stamina（持久力）, reduce injuries and improve the likelihood that you’ll continue exercising. Wear loose-fitting comfortable clothing and supportive shoes. Before exercising, warm up for five minutes to slowly increase your heart rate and warm your muscles. Follow your workout with an additional five minutes of light physical activity and stretching to slow your heart rate and breathing. The exercising should be at a moderate pace for a minimum of 150 minutes per week or 30 minutes a day five days a week. Beginning cardiovascular（心血管的）exercise may include walking, swimming, biking, dancing and light jogging. The exercise doesn’t have to be done in one session. Breaking your cardiovascular routine into 10 or 15-minute intervals offers the same health benefits and helps beginners build stamina. __________ helps strengthen bones, builds muscles and increases the burning of calories. We recommend strength training all major muscle groups at least twice a week. Use weights that are hard for you to lift, but not too hard. Avoid training the same muscle group every day. Your muscles need time to repair themselves after strength training. Set weekly or monthly fitness goals and track your progress. Calculate weight loss progress by your weight and measurements. However, avoid weighing yourself more than once a week as your weight fluctuates（波动）and daily weight changes aren’t indicative of progress. Exercise shouldn’t hurt. Mild soreness after weight training may occur but any exercise that causes sharp or continuous pain should be discontinues. Additionally, you should be able to carry on a conversation during cardiovascular exercise. The goal is to raise your heart rate and breathing gradually. What is the recommended time for us to exercise? (no more