As soon as they hear that they are going on an outing, many people will be eager to try. Simple, economical and easy green fitness exercise can make people stay away from the hustle and bustle of the city, bathe in the fresh air in the mountains and feel comfortable. But what should they do? You might as well choose your favorite exercise style according to your hobbies.
stop
It's a good choice to go quickly in the spring. For people who usually lack exercise, it is not very scientific to start running, which is easy to hit their knees. It's different when you leave. Walking in the suburbs with fresh air not only breathes fresh air, but also achieves the effect of consuming fat by exercise. Experts suggest that a person's minimum daily exercise should be to burn 3000 calories, which is exactly the same as walking 10,000 steps.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace.
People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
Ride a bike
Riding this kind of bicycle pedaled by physical strength and crossing the picturesque scenery, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you actually start the acupoint massage of your body unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue.
Tip: Free riding refers to unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly a medium-speed cycling for 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.
climb mountains
Mountain climbing is an excellent aerobic exercise. The air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function, and at the same time enhancing the contractility of the heart. Rugged roads in mountainous areas are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial decoration, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. Besides, on the top of the mountain,
Tip: Mountain climbing is usually carried out in the early morning, but the intensity should not be too high. The heart rate should be kept at 120- 140 beats/min. To climb the mountain step by step, we should first do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood return from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue as soon as possible.
fly a kite
Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying a kite, you can move your whole body joints, stretch your muscles and promote blood circulation. Metabolism, improve blood circulation, look up and look far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue.
Tip: When flying a kite, you should pay attention to protecting your neck. Don't lean back for a long time, but lean back and look up alternately, focusing on looking up. It is best for two or three people to fly kites together and choose a flat and empty venue.
Play golf
The hitting action of golf requires the use of all muscles and joints, especially the waist, shoulders and arms, which is beneficial to exercise the flexibility of the body and correct bad posture. Golf is a good and gentle sport. Playing for 75 minutes consumes about 445 calories, which is equivalent to riding for 65 minutes at the speed of 16 km per hour. Playing golf requires a lot of endurance, and you can walk outdoors for an hour or two.
Tip: It is easy to get hurt when playing golf. If the swing posture is incorrect, such as improper joint movements, uncoordinated movements, improper exertion and other reasons, it will cause tendinitis, muscle strain, ankle sprain and so on. Be sure to do 5 minutes of warm-up exercise before exercise, especially fully exercise the waist, shoulder joint, wrist and ankle.