Mountaineering is a good aerobic exercise, which not only greatly exercises the cardiopulmonary function (heart rate can reach 150 beats/min), enhances blood circulation, increases cerebral blood flow, but also consumes fat quickly and strengthens leg muscle strength. Judging from the amount of exercise, mountaineering is equivalent to a long-distance running.

Climbing high and looking far can not only relax people, relieve fatigue, but also hone their will. It is best to wear a light sportswear, bring drinking water and a band-aid that can be replenished in time. When climbing a mountain, with the height rising in a certain range, the sum of hydrogen ions in the atmosphere is called? Air vitamins? The content of negative oxygen ions is increasing, and the reduction of air pressure can promote a series of changes in human physiological functions, which can play an auxiliary role in the treatment of asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients. The attention is flat.

Step 2 ride a horse

Under the call of national fitness, people have stepped out of the outdoor. It's a good idea to invite friends to ride in the suburbs on weekends. Although the recent hot weather is not suitable for this sport, all the year round, we can see that the number of people who rely on cycling to keep fit is growing, and folding bicycles in shopping malls are out of stock. Occasionally traveling long distances is a test of the overall physical quality. Muscle strength, bone flexibility and ligament flexibility have all been improved. The amount of exercise is not small when riding a bike. If the speed is maintained, the heart rate can reach 150 beats/min ~ 180 beats/min, which enhances the cardiopulmonary function of people. Attention has increased.

3, outdoor walking fitness

Scientific walking exercise can not only strengthen the body, but also make people fit. Therefore, walking has become a recognized effective and scientific way to keep fit, which was once used by the World Health Organization. The best exercise is walking? Said. However, in order to achieve the ideal exercise effect, walking skills can not be ignored.

First of all, when walking, you should have a correct posture, such as straight head, flat eyes and natural straight trunk (shoulders sinking, slightly stiff chest and waist, slightly contracted abdomen). This posture is conducive to the smooth flow of meridians and qi and blood, and makes human activities in a benign state.

Second, when walking, the body's center of gravity moves forward, the limbs are coordinated, the pace is strong and natural, the stride is moderate, and the feet should have a sense of rhythm when landing.

3. Breathe naturally when walking, and pay attention to the skills of abdominal breathing as much as possible, that is, exhale slightly as far as possible and inhale naturally, so as to coordinate the breathing rhythm with the pace rhythm to reduce fatigue when walking for a long distance.

Fourth, when walking, we should pay attention to the skills of mutual conversion between tension and relaxation, and between exertion and borrowing. In other words, we can take a few steps hard and then take a few steps with the help of the trend. This conversion can greatly improve the walking speed, and will feel relaxed and save physical strength.

Fifth, when walking, one foot should touch the ground? Grab land? Movement (toe adduction) can promote the microcirculation of feet and legs.

Sixth, the speed of walking depends on the individual's specific situation. Walking at a speed of 80 to 85 meters per minute for more than 30 minutes has the most obvious effect of disease prevention and fitness.