相反，你必须至少花一个小时走路，骑车或者游泳。
Instead, you have to go for a walk, ride a bike, or swim at least an hour.
可以穿插一些其他的不同的活动，像骑车或者游泳，也可以构筑健康而不用总是通过跑的方式。
Mix things up and try some different activities, like biking or swimming, so you can build fitness without having to run all the time.
星期三：舒适的做一个交叉训练活动(骑车，游泳，空中漫步机)30到40分钟。如果你感觉到非常迟缓或者疼痛，休息一日。
Wednesdays: Do a cross-training (ct) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
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