In spring, walking should be your best choice. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly the same as the calories consumed by walking 10,000 steps. It is not easy for modern people to walk 10 thousand steps every day.

Matters needing attention in spring walking fitness:

Preparation: Cold-proof clothes, comfortable shoes, moderate stretching and bending exercise. After walking for five minutes, you can speed up the pace.

Speed: Old and infirm people walk about 60 to 70 steps per minute; Long-distance walkers, men walk 80 to 90 steps per minute, and women walk 70 to 80 steps per minute; If the speed is faster, it will be about 120 to 130 steps per minute.

Time: Walk for at least 30 minutes at a time.

Goal: The amount of 10,000 steps per day takes one and a half hours and can be completed in stages. Our basic goal is: 10 thousand steps a day! Of course, you can walk more if you want to be healthier!

The overall exercise and fitness in spring should be:

1, warm up before exercise

Physical exercise in spring must be scientific. Before entering the topic of exercise, the most basic thing is to be prepared.

Winter brings us not only cold, but also stiffness: the functions of various organs of the body, such as internal organs and muscles, are at a low level, and bones and ligaments are even more rigid. Bending, kicking toes, even twisting the waist and skipping rope are easy to cause sports injuries. Especially before strenuous exercise, "warm-up exercise" is essential to prevent muscle and bone damage.

Step 2 go out

Pay attention to protect the liver in spring. Chinese medicine tells us that Chinese medicine pays attention to the five elements (gold, wood, water, fire and earth), while spring belongs to wood in the five elements, and the "heart, liver, spleen, lung and kidney" of the five internal organs of the human body correspond to the five elements, so the liver belongs to wood, and the physical properties of liver and wood are the same. Therefore, more contact with nature and warm sunshine in spring is of great benefit to improving liver function and overall health. So spring sports should be outdoors first.

Pay attention to the time and weather changes. Experts point out that the weather for spring sports is very important, and every evening is the best time to exercise or exercise in a day. Especially those who go out for outdoor sports, in addition to the obvious exercise effect, will absorb more oxygen in the air than at other times.

Chinese medicine also believes that the yang in spring is especially strong in the air of trees, rivers and lakes. These places are rich in negative oxygen ions, which have the functions of relieving cough, relieving fatigue, regulating nerves, lowering blood pressure and calming down. Choosing outdoor sports venues can improve the state of breathing, metabolism and blood circulation. The more you practice, the more energetic you become. Even the annoying thing of "spring sleep" is hard to get close to.

Just sweating is enough: the climate changes greatly in the morning and evening of spring. If you feel cold during exercise, don't take off your clothes immediately after getting hot during exercise, which is easy to catch cold and cause a cold. How to exercise in spring? Keep your body in a comfortable state during exercise. Don't think that the more you sweat, the better the effect of exercise. In fact, in the case of suitable weather and temperature, it will be better to sweat slightly during exercise. Because of excessive sweating, the capillary pores of the body are easy to expand. In addition, when the temperature is cold, the cold and damp gas will take the opportunity to invade the body, which will easily cause the body to suffer from cold erosion and cause colds and fever, thus inducing respiratory diseases in spring.

3. You need to "cool your body" after exercise

Corresponding to the "warm-up" before exercise, we should pay attention to the "cold body" after exercise. Exercise can speed up blood circulation. If you can't do some simple exercise with a slower pace, your blood will suddenly fail to adapt to the changes in your body, and your blood pressure will suddenly drop, leading to insufficient blood supply to your heart, causing coma and even shock and death. A simple walk of about 5 minutes can effectively eliminate fatigue. When the pulse slows down to below 120, your "cold body work" can be successfully retired.

Taboos and precautions of spring sports

1, choose the appropriate exercise according to your own situation.

First of all, no sport is suitable for everyone. We should choose the exercise that suits us according to our physical condition. If you just choose exercise blindly, you will not achieve the purpose of fitness, but it will be bad for your health. For example, it will be bad for the elderly with high blood pressure or diabetes to take part in fast running.

2. Don't be too naked.

In addition, although the weather has begun to warm up in spring, the temperature is still very low, so be careful not to be too naked during exercise to avoid joint damage. And after exercise, if the clothes are wet, they should be replaced in time to prevent colds.

3. The intensity should not be too great.

Finally, the intensity of spring exercise should not be too great. The purpose of spring training is to strengthen the body through exercise, without high-intensity strenuous exercise, to avoid loss due to excessive activity and adversely affect the body's yang and growth. It is better to exercise in spring without sweating or sweating slightly. If you exercise too much, you will consume too much body fluids and damage the yang. In addition, sweating, open pores, easy to catch cold.

4. Don't be a hero in front of the smog.

Everyone is taking drugs. Exercise in downtown areas with severe smog will undoubtedly increase the burden on the lungs, and pathogenic microorganisms in the dust are more likely to enter the body with breathing, causing various respiratory diseases, which is not worth the candle. In case of extreme weather, you should stay indoors for "barrier-free exercise".

5. Be careful of time

The best time for exercise is dusk and evening, because going outdoors too early has many disadvantages, and research proves that evening exercise is better than morning exercise. Because most of the rhythms of the human body are on the rise or have reached the peak in the morning, exercise will speed up the operation of rhythms, resulting in "high and low" and unstable rhythms. In the afternoon, the rhythm of the human body is in a declining stage, and proper exercise can speed up the operation. In addition, a lot of oxygen is accumulated in the shade of flowers and trees in the afternoon and evening. At this time, the air is relatively clean, so it is best to exercise in the afternoon or evening.

Be careful not to exercise too hard in spring. The purpose of spring training is to strengthen the body through exercise, without high-intensity strenuous exercise, to avoid loss due to excessive activity and adversely affect the body's yang and growth. It is better to exercise in spring without sweating or sweating slightly. If you exercise too much, you will consume too much body fluids and damage the yang. In addition, sweating, open pores, easy to catch cold. In the good season of spring, have you started your exercise regimen? Have you already felt the vitality brought by spring? Have you arranged a detailed exercise plan for yourself in your Spring Festival travel rush exercise plan? However, there are many things to pay attention to in spring sports. Have you made detailed preparations for the taboos and precautions of spring sports? Next, let's take a closer look. If you want to exercise, you must pay more attention.

6. Warm up before exercise.

After the winter, the bones and ligaments in the body are in a stiff state, and it is easy to cause injuries by rushing to do strenuous exercise. Only by doing a good job of warm-up before exercise can we gradually release the reserve capacity in the body, so as to achieve the exercise effect.

Step 7 choose carefully

No sport is suitable for everyone. You should choose the one that suits you according to your physical condition. If you just choose exercise blindly, you will not achieve the purpose of fitness, but it will be bad for your health. For example, it will be bad for the elderly with high blood pressure or diabetes to take part in fast running.

Dress carefully. Although the weather has started to get warmer in spring, the temperature is still very low, so be careful not to be too naked during exercise to avoid joint damage. And after exercise, if the clothes are wet, they should be replaced in time to prevent colds.

8. Sweat as much as possible?

It's time to give up the idea. We must fully consider the seasonal factors when exercising. It's warm and cold in early spring, and a lot of sweating means that the pores are over-expanded, and the wet and cold gas is easy to take advantage of it, which leads to the body catching a cold and inducing respiratory diseases. Spring exercise should stop immediately, dry it in time after sweating slightly, and put on clean clothes to prevent catching cold.

Taboos and precautions of spring sports. Exercise is best at dusk and evening. Secondly, the best time to exercise is at dusk and evening, because going outdoors too early has many disadvantages, and research proves that exercising in the evening is better than exercising in the morning. Because most rhythms of the human body are in the rising stage or have reached the peak in the morning, exercise will speed up the operation of rhythms, resulting in "high and low" and unstable rhythms. In the afternoon, the rhythm of the human body is in a declining stage, and proper exercise can speed up the operation. In addition, a lot of oxygen is accumulated in the shade of flowers and trees in the afternoon and evening. At this time, the air is relatively clean, so it is best to exercise in the afternoon or evening.

Are you suitable for outdoor sports?

Moderate exercise can make people feel happy, full of emotions, have a good appetite and sleep well, but not everyone is suitable for outdoor sports, such as cardiovascular disease, asthma, hypertension and some high-risk diseases.