Outdoor sports suitable for spring
1, take a walk
There are differences in walking frequency between different ages.
Walking is a health care method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because everything grows in spring, which is more conducive to good health.
Walking is informal, and the speed depends on personal strength. The length of time should also be natural, measured by tireless labor and slight sweat.
It is best for the elderly to walk slowly, slowly and steadily, about 60 to 70 steps per minute, which can stabilize people's mood, eliminate fatigue, and also have the effect of strengthening the stomach and helping digestion. Walking fast is suitable for middle-aged and elderly people and young people with good health, and it takes about 120 steps per minute. Long-term persistence can refresh the brain, excite the brain and make the lower limbs vigorous and powerful. When walking, you can cooperate with actions such as wiping your hands, rubbing your chest and abdomen, pounding your back, slapping your whole body, etc., to help dredge qi and blood and generate yang.
Step 2 fly a kite
Don't stretch your neck too long.
Paste it into a kite and take it to the spring breeze. Most people will choose to fly kites. When flying a kite, people keep running, pulling wires and controlling. Through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians and strengthening the body can be achieved. Watching the kite fly high and staring at it all the time, the eye muscles are adjusted and fatigue is eliminated. This activity is especially suitable for teenagers.
Middle-aged and elderly people should pay attention to protecting their necks when flying kites. Don't lean back too long, but look up at each other alternately. It is best for two or three people to fly kites together. Choose a flat and empty site, and don't choose lakes, rivers and places with high-voltage lines to avoid accidents.
skill
In addition to these four sports, for young people, they can also choose to run, play ball and other strenuous sports. Middle-aged and elderly people can adopt low-intensity and low-energy sports, including walking slowly, playing Tai Chi, traveling, cycling, entertainment and gardening. Children can choose exercise items according to the venue, time and hobbies, such as kicking shuttlecock, skipping rope and jumping rubber bands.
Step 3: Climb the mountain
Dirt roads can better protect the knee joint.
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. Although climbing a mountain is good, it is easy to hurt your health if you don't grasp the intensity well. So you must do warm-up activities before climbing the mountain to get your muscles and joints moving. 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.
The most common "mountaineering disease" is knee joint injury, which is also the most easily overlooked by mountaineers. "The process of knee injury is not easy to find. Once the pain is unbearable, it is difficult to fully recover, so prevention is very important. "
1. Choose soil pavement as much as possible. Step road and stone road are hard roads, which are not good for knee joint.
2. Slow down when climbing the mountain. Running and striding are the most taboo when climbing mountains. It is not only dangerous, but also very harmful to the knee joint. When going downhill, try to bend the knees of your legs slightly to make them less stressed.
3. hiking shoes and trekking poles are very important. Professional hiking shoes can absorb vibration, and hiking poles can share the force on the legs and keep the body balanced.
Step 4 ride a horse
Safety equipment is essential.
In the flower season, cycling with low carbon and environmental protection is a sport that many people are keen on. Riding is also 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. In addition, cycling can also help outdoor athletes release stress. For the purpose of fitness, the intensity of cycling exercise 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.
Outdoor cycling is a dangerous sport, and safety comes first. Participants in cycling activities must be equipped with complete protective equipment, including riding helmets, riding gloves, magic headscarves, insulated kettles, etc. If possible, it should also be equipped with quick-drying underwear and coats.
At the same time, it is best to ride outdoors together, and you can form a team when riding, so that you can take better care of each other. In the process of riding, you should abide by the traffic laws and regulations, not be competitive, especially when going downhill for a long distance, but also slow down.
The secret of outdoor sports in spring
Learning "Air Vitamins" by Outdoor Walking
It was also called Tanchun and Xunchun in ancient times. People who have lived in the city for a long time and are busy with their work must take time out for an outing in spring.
According to the research data, there are only 40-50 negative oxygen ions per cubic centimeter in the indoor air of general cities, and only 100-200 in the outdoor air of cities, but there are 700- 1000 in the air of rural fields and more than 20,000 in the air of forests and seaside. Negative oxygen ions in the air can not only enhance the function of cerebral cortex, but also enhance cardiopulmonary function and promote blood circulation and hematopoiesis, so it is known as "air vitamin".
At the same time, overlooking the green mountains and green waters is also very good for vision, which can relax the ciliary muscles of the eyes, relax the refractive adjustment function of the eyeballs and prevent myopia.
If you move, you will continue to keep warm in hot weather.
Outdoor sports in spring should be done step by step, and preparations should be made before exercise to prevent trauma. After the "low tide" of exercise in winter, the muscles of the human body are relaxed, the functions of the central nervous system and internal organs are worse than those in summer and autumn, and the ligaments become hard, which makes it easy to get injured. Therefore, at this time, we should grasp the principle of gradual fitness, and we should not blindly increase the amount of exercise for "quick success and instant benefit", otherwise it will easily cause damage to our health.
In addition, fitness varies from person to person, and the exercise intensity should be 170 minus the heart rate after age. Strengthening the flexibility of the body during exercise can effectively reduce the chance of injury. Generally, joint muscles can be stretched by stretching after aerobic exercise.
Young people can exercise first.
Jogging, ankle joint, knee joint preparation, preparation activities should be between 30 minutes and 40 minutes. Old people should choose walking exercise and then do aerobic exercise. Warm-up is very important. Even a slight exercise takes 5 to 10 minutes to warm up, so the body will sweat slightly and the joints and ligaments will be pulled apart. All joints used in exercise, such as ankles, knees, wrists and hips, should be active.
Exercise is not a one-off event, so we should pay attention to it regularly. On the one hand, the famous doctor Hua Tuo quoted the phrase "running water does not rot, and the householder does not rot", on the other hand, he pointed out the truth that "exercise does not fade" and on the other hand, he emphasized the importance of regular and uninterrupted exercise. Therefore, only by persistent and appropriate exercise can we keep fit.
Exercise, sweating, hats and towels are essential.
Spring Festival travel rush should also pay attention to cold and warmth, and the fitness time can be selected between 14:00-20:00. The research shows that after 14: 00, the human body's function begins to rise, and it is the best time to exercise from 17: 00 to 19: 00. Morning exercise is ok, but you must choose a place with good air environment. There are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body.
It is recommended to take a quick-drying towel with you for outdoor sports in spring and wipe the sweat from your forehead at any time. Sweat-wicking and quick-drying clothes are recommended, but you must be careful about the weather and the cold at night, and you must bring warm clothes.
Hats are indispensable items for outdoor sports in spring, so don't ignore them. First of all, in sunny weather, hats can block out the sun. Second, hats can effectively keep your head warm. More importantly, spring is a windy season. Wearing a hat can effectively avoid colds and headaches when you are sweating and resting in the wind.
Necessary equipment for female outdoor sports
Weapons 1: swimsuit
There is no need to introduce swimsuits specifically. Although its application scope is not too wide, it is a pleasant thing that many mm hope to have a swimming pool to swim freely in the hiking destination.
The second weapon: the kettle
Common kettles on the market mainly include Spanish LAKEN, Swiss SIGG and domestic military kettles, and the functions of all kinds of kettles can be searched online.
The third weapon: headlights
At night when you can't see your fingers, the light energy of headlights gives mm a sense of security. However, many people think that in addition to outdoor use, headlights can also be used as routine items at home to cope with power outages, reading in bed, or going to the toilet in the middle of the night.
The fourth weapon: the trekking pole
Some mm called the trekking stick "dog stick", which is actually quite vivid. When shaking hands with a stick, it can not only help you walk, but also drive away wild dogs, make a monopod and mow the grass if necessary. Let's learn about the correct use of trekking poles. Climbing poles can bring many benefits to outdoor mountaineering activities, such as improving the stability of walking and reducing the burden on legs; According to research, using trekking poles when walking can reduce the force exerted on muscle joints such as legs and knees by at least 22%, making legs feel more comfortable! Using two hiking poles at the same time can provide better balance. Don't forget that you can't find the trunk. It can also be used as a pole to build a ceiling with waterproof cloth.
Fifth weapon: headscarf
Walking in the jungle, cobwebs are common. It must be uncomfortable to have them wrapped around your hair. The headscarf doesn't block the line of sight, you can take pictures without touching the frame, and you can save sweat. A small piece of cloth can be used as a towel or scarf, or it can be tied on the wrist for decoration to keep out the cold if necessary. The headscarves on the market now can be described as diverse in styles and complicated to use. Mm is not only convenient and practical, but also fashionable and avant-garde. For example, the black yak's headscarf with brim further increases the shading effect; There are more than 100 styles of buff headscarves that are popular in the market now, and there are dozens of ways to tie them. As you love outdoor and fashion, how many headscarves do you own, and have "studied" several ways to tie headscarves?
Sixth weapon: sealed bag
Many outdoor manufacturers will produce special seals of different sizes. When the weather is bad, don't worry about wet things such as mobile phones, GPS, MP3, batteries and digital cameras. If it is sealed in a sealed bag. Dirty clothes, changed socks and underwear are also needed, and they are sealed to avoid odor. Of course, it also has other functions, such as temporarily protecting animal and plant specimens and storing water in case of accidents.
The seventh weapon: sunglasses
Resisting ultraviolet rays and dressing fashionably are two major uses of outdoor MM wearing sunglasses. When purchasing sunglasses, you must pay attention to:
1, pay attention to parallax and chromatic aberration. High-quality sunglasses can not only weaken the projected strong light, but also keep the light neutral without parallax and chromatic aberration. While wearing inferior sunglasses, the object is distorted or deformed when watching the road, thus misjudging the road conditions. When the color difference is serious, it may even pose a threat to safe driving because of the confusion of traffic lights.
2, the color should not be too dark. If the color of the lens is too dark, it will seriously affect the visibility, and the eyes will be easily damaged by the difficulty of seeing, which will not protect the eyes. Therefore, gray and green are the best criteria for choosing sunglasses, which can not only resist ultraviolet radiation, but also have the best visibility, and the color change is minimal when viewed through external objects.
3. It's best to use resin lenses that are safe and unbreakable to prevent eye fragments from hurting eyes and face in case of accidents. People who have seen outdoor sports suitable for spring will watch: