How to exercise correctly in spring is the most important thing.

After the cold winter, the functions of various organs of the body are at a low level, and the muscles and ligaments are also stiff. In a place like this? Low tide? The main purpose of starting exercise and fitness is to wake up our bodies and restore their functions. It is not advisable to pursue sports too early. For some people who don't exercise at ordinary times, the muscle strength is relatively weak, and suddenly increasing the intensity of exercise is easy to cause sprains of knee joints and ankle joints.

We can choose jogging for 5- 10 minutes or walking for 15-20 minutes to start the spring fitness program. Generally speaking, it takes three weeks for the body to adapt to a new fitness program. After 3 weeks, you can try to improve the difficulty of the fitness plan a little, such as extending the exercise time or choosing a more intense exercise mode. ? 110 principle? It is a method commonly used by many fitness experts to help sports enthusiasts improve their fitness plans.

Simply put, the increment of weekly exercise should not exceed110, which includes distance, time, intensity and so on. For example, if your current fitness plan is to run 20km a week, and you want to increase the amount of exercise at this time, according to the principle of110, then the goal for next week is to increase 2km, that is, 22km. It should be noted that this value is not absolute, and the subjective feelings of bodybuilders must be taken into account.

2. A little sweat is just right.

Most people think that the more you sweat during exercise, the better the exercise effect. In fact, we should also fully consider the seasonal factors. When the temperature is right, sweating definitely has a good fitness effect. However, compared with summer, the early spring is warm and cold, and the temperature is still relatively cold. Sweating too much is easy to make pores dilate, and cold and dampness take advantage of it, which is easy to make the body catch cold and catch a cold, thus inducing respiratory diseases. So, just a little sweat. After the exercise, you should dry your sweat in time and put on clean clothes to prevent catching cold. In addition, in the process of fitness, if you feel that the weather is cold, you should wait until your body is a little warmer after exercise before reducing your clothes to make your body in a more comfortable state. As the saying goes? Frozen in spring and autumn? That's the truth.

Although it's just a little sweaty, you can't ignore it, can you? Hydration? This important link. Remember: exercise rehydration trilogy! 10- 15 minutes before exercise, add about 250ml of liquid (equivalent to half a bottle of ordinary mineral water). The hydration during exercise should follow the principle of a small amount and many times, and about 250ml should be supplemented every exercise 10-25 minutes. After exercise, you should replenish water according to the weight difference before and after exercise. For every weight loss of 1 kg, you should replenish about 500ml of liquid (about 1 bottle of mineral water).

3. Exercise time is particular.

As the saying goes: a day's plan lies in the morning? So morning is the best exercise time? The answer is no, from the climate point of view, the temperature in early spring morning is generally very low, which is not suitable for exercise. Moreover, studies have shown that various functions of the human body begin to rise after 14 pm, and reach the best between 17pm- 19pm, so it is more appropriate to choose exercise time at this time. In addition, the content of platelets in the human body also has certain changes in one day. In the afternoon and evening, the platelet count decreased by about 20% compared with that in the morning, and the blood viscosity decreased by 6%. Therefore, morning exercise is easy to cause poor blood circulation and even induce some cardiovascular accidents, which is especially important for middle-aged and elderly people and some patients with cardiovascular and cerebrovascular diseases.

In recent years, many parts of the country have been mired in smog and polluted weather, so getting up early to exercise is not a good choice. Under such weather conditions, the impurities in the air are not easy to dissipate, and the droplets contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in such bad weather conditions, with the increase of exercise, people's breathing will deepen and accelerate, and it is easy to inhale a lot of harmful substances in the air, which will become a threat to our health. Invisible killer? . So spring fitness suggests that you choose at night.

Recommended items for spring fitness

1, take a brisk walk

Walking briskly is called the best in the world? The best, most popular and cheapest sport? You can walk around if you want. The Ministry of Health of our country suggests that we should take at least 6000 steps every day to stay healthy. Did you get it? Spring blossoms are a good time for outdoor activities. It is worth noting that our fitness walk here is not a casual stroll, but 1 hour (about 100- 120 steps per minute) for 5 to 6 kilometers, 5 to 6 times a week, and it needs to be controlled at a certain intensity when walking. The intensity of walking is moderate, and we can simply evaluate the intensity of exercise by speaking test, that is to say, if you feel breathing while walking, but you can still talk, this intensity is more appropriate.

Step 2 fly a kite

? Paste it into a kite and fly to the sky with the spring breeze? . Spring is coming and the breeze is blowing. Most people will choose to fly kites and return to nature. In the process of playing to achieve the purpose of physical fitness, why not. In the process of flying kites, we unconsciously exercised our hands, elbows, waist, legs and arms while breathing fresh air. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve physical pain. It should be noted that in the process of flying kites, some elderly people should not lean back for a long time, and they can choose to alternately lean back and raise their heads. In addition, flying kites can effectively regulate eye muscles, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork.

Step 3: Climb the mountain

Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well. Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the center rate at 120- 140 times/minute when climbing.

4. outing

Beautiful spring and lush vegetation are a good time to go for an outing in a year. Going out for an outing can not only get close to nature and relax, but also keep fit and drive away the spring sleep. The ancient sport of outing is suitable for almost everyone, and the intensity of exercise load can be determined according to our personal situation. The length of time is also natural. For some old and frail people, they walk about 60-70 steps per minute, and some hikers may walk about 70-90 steps per minute. For some people who have just recovered from illness, they can also choose to go out for an outing and take a walk during the walk, which is good for recovery after illness.

Step 5 ride a bike

Cycling is an effective way to improve human muscle endurance and cardiopulmonary endurance. In the process of riding, the main muscle groups of the human body should participate in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Riding at 70%-80% of the maximum heart rate 15 minutes or more can help you burn calories and improve your cardiopulmonary endurance. Besides, cycling can also help us release stress. After a hard day's work, we can choose to relax by cycling. Riding for the purpose of fitness should grasp the exercise load well. The intensity of pedaling should be 60-90 times/minute, each exercise time is 20-40 minutes, and exercise 3-5 times a week. In the long run, obvious health benefits can be obtained.