调养和锻炼要循序渐进

刚开始快走加慢跑四十分钟出了一身汗，第二天就觉得腿酸是正常. Any healthy person without regular exercises would feel 腿酸痛. You should exercise regular and adjust 强度, 循序渐进. Outdoor walking or 快走加慢跑 is very good. Also please pay attention to when to drink water, etc. Got to go, write to you later.