Summary refers to the written materials that social groups, enterprises, units and individuals review, check, analyze and evaluate after a certain period, a certain project or a certain work is completed, so as to affirm achievements, gain experience, find out gaps, learn lessons and gain some regular understanding. Through it, you can fully and systematically understand your previous study and work. Come and write a summary. So what should we pay attention to when summing up? The following is a summary of my fitness guide. Welcome to reading. I hope you will like it.
Summary of Fitness Guides 1 US Department of Health and Human Services jointly released the most detailed fitness guide in the past decade, encouraging people to increase daily exercise, reduce unhealthy symptoms such as obesity, and promote good health.
The fitness guide advises people to do at least 2.5 hours of moderate exercise (or 75 minutes of strenuous exercise) every week. The amount of activity mainly depends on everyone's age and physical fitness.
Healthy adults should strengthen muscle exercise, such as push-ups, weight lifting, weight bearing, etc. At least two days a week. Jogging, mountain climbing, cycling and fast swimming are also good choices.
Older people can do more sports that help to maintain or improve their balance, such as walking around the block and playing softball games.
Children and teenagers need more exercise, at least 1 hour every day. Daily exercise should consist of moderate exercise and vigorous aerobic exercise (aerobic exercise lasts at least 10 minutes at a time, otherwise the purpose of enhancing heart rate cannot be achieved), such as skateboarding, cycling, playing football and running. If you do this combination exercise three times a week, you must reduce the strenuous exercise of muscles (such as sit-ups, tug-of-war) and bones (such as skipping rope).
Michael levitt, US Secretary of Health and Human Services, said: "In any case, action is the key."
You can choose from five weekly exercises:
1. Walk for 30 minutes every day for the first five days, and do push-ups or sit-ups for the next two days.
2. Run for 25 minutes every day for the first 3 days and lift weights for the next 2 days.
3. Do aerobic exercise for 30 minutes on the first day, run for 30 minutes on the second day, walk for 30 minutes on the third day, and do push-ups or sit-ups for the next three days.
4. Exercise for 30 minutes every day for the first three days, ride a bike for 15 minutes, walk for 15 minutes, play softball for 60 minutes the next day, and lift weights for the next two days.
Play tennis for 45 minutes every day for the first two days, lift weights the next day, then walk for 30 minutes and climb mountains the next day.
Fitness guide 2 summarizes that autumn is dry and cool, which is a good season for mountain climbing. But not everyone is suitable for climbing mountains.
Experts say that middle-aged and elderly people with severe cardiovascular diseases, emphysema and bronchitis are not suitable for mountaineering. Because the air in the mountains is thin and the air pressure is low, it is easy to have difficulty breathing, and it is easy to be dangerous if the rescue is not timely. At the same time, people with severe osteoarthrosis (especially hip and knee joint diseases) should not climb mountains, because climbing mountains will aggravate joint pain and may be dangerous.
Experts also said that climbers should not climb mountains in the early hours of the morning, when the carbon dioxide in the air is very strong and it is still a period of heavy pollution. The content of negative oxygen ions in Shan Ye is always the best from 10 in the morning to 4: 00 in the afternoon, and the effect of mountain climbing is the best.
Drink sugar water in moderation before climbing to prevent hypoglycemia. Don't eat a lot of meat before climbing the mountain, but eat more fruits and vegetables and digestible things.
Climbing a mountain, equipment is not everything, but it can play a key role at a critical time. In the preparation period before climbing, the following equipment will be an important part of making a climbing plan.
Shoes:
In fact, shoes should be more important than backpacks, because they are most directly related to your personal safety. Non-slip shoes or hiking shoes are necessary. Hiking shoes should have a high waist, which can protect the ankle bones. It is easy for people to get hurt when they walk for a long time.
1, you must walk at your own pace: don't try to be brave, bury your head in the road, it will consume a lot of physical strength, and the result is haste makes waste. If it's a multi-person hike, it's best to find a companion who is about the same speed as yourself.
2. Measure your physical fitness scientifically: When you go hiking for the first time, you'd better stick to walking for several hours instead of planning how far you have to go. After you have a thorough understanding of your abilities through these hours, you should appropriately increase the intensity of hiking.
Don't just walk with your head down and miss the surrounding scenery: outdoor hiking is just one of the purposes. Don't run away for some so-called "self-abuse" purposes. High-intensity physical efforts sometimes outweigh the benefits. Remember, when hiking outdoors, the most suitable speed is to be able to keep walking all day.
4. Learn the footwork of rest: Everyone has his own way of walking. When walking, you should walk in a more comfortable way, so that your physical strength can be used scientifically and effectively.
5. Hiking "eat more and drink more": the definition of eating more and drinking more is not overeating. If you eat too much, you may not be able to walk. Eating more and drinking more here refers to the frequency of eating and drinking. When hiking, the human body will lose a lot of heat. In order to replenish physical strength, it is necessary to replenish water and food in time. You can drink plenty of water before climbing a big slope. If the weather is very hot and you sweat a lot, you can add some salt to the drinking water.
6. Pay attention to scientific rest during hiking: generally, you need to rest every 50 minutes 10 minutes. Different people can measure addition and subtraction according to their own situation.
trekking?pole
"Gentleman's nature is the same, and goodness lies in personal leave." In outdoor activities, the correct use of equipment can sometimes get twice the result with half the effort. For outdoor enthusiasts, it will bring you a lot of convenience if you can carry two trekking poles with you.
1, it is better to have two professional trekking poles that can be freely extended and retracted, portable and shockproof. If not, of course, branches and sticks can be used instead of local materials.
2. When you go forward on the rugged mountain road, the trekking pole can keep your body balanced and avoid some falls or trips.
When crossing the river, the trekking pole adds a fulcrum to your body, which is conducive to maintaining balance in the fast and slippery river.
4. The trekking poles can help the feet when going uphill, and can help reduce the vibration of the knees and reduce the harm to the body when going downhill.
Walking on a mountain road with bushes, there may be snakes. At this time, you can use the trekking pole to explore the road, which will alarm the snake.
Knee pads and ankle pads:
Any long-distance hiking should bring a pair of knee pads and ankle pads. It is difficult to recover from a knee injury, and the injury may be lifelong.
Gloves:
Walking in grass and rocks has great protection, but there is a danger that it will reduce the sensitivity of hands;
Towels:
If you wipe your sweat, you can get wet and cover your mouth and nose in dusty places to resist dust.
Compass:
Outdoor activities are necessary, not to mention the specific functions? But only if you know how to use it.
Drugs:
Take a proper amount when traveling alone, and you can buy it when traveling in groups without increasing the load on your backpack. There are mainly the following standing medicines:
Huoxiang Zhengqi Water, Collateral Oil/Safflower Oil, Cooling Oil/Wind Oil Essence, Yunnan Baiyao (powder and spray), Cimin, alcohol, erythromycin ointment, bandage+gauze, band-aid, snake medicine and cold medicine;
Photographic equipment:
A tripod is not recommended for long-distance walking, and a digital camera memory card is best enough.
Communication equipment:
Mobile phones, etc. , used to contact.