Best answer

stop

On the first day of spring, walking is a good choice. For people who usually lack exercise, it is unscientific to practice running from the beginning, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.

Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.

Ride a bike

Riding this kind of physical bicycle and crossing the surrounding beautiful scenery like a picture scroll, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile.

There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you have actually started acupoint massage unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue. It is suggested that free riding is unlimited in time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.

climb mountains

Mountaineering is an excellent aerobic exercise, and the air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart. Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.

Tip: Mountain climbing is usually carried out in the early morning, but the intensity should not be too high. The heart rate should be kept at 120- 140 beats/min. Rock climbing should be done step by step, first do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood flow back from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.

jogging

Jogging is a simple and practical exercise, which has a good effect on improving cardiopulmonary function, reducing blood lipid, improving metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate the excitement and inhibition of cerebral cortex, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.

Do warm-up activities for 3-5 minutes before jogging, such as stretching and unarmed exercise. Jogging speed should be controlled at 100-200m per minute, and each exercise time is about 10min. The correct posture of jogging is to make a fist with both hands, and the pace is even and rhythmic. Pay attention to landing with the forefoot instead of the foot, and do finishing exercises after jogging.

Exercise time should be in the morning and evening, and you should choose a place with fresh air and smooth roads.

fly a kite

Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying a kite, you can move your whole body joints, stretch your muscles and promote blood circulation; Metabolism, improve blood circulation, look up and see far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue.

Tip: When flying a kite, you should pay attention to protecting your neck. Don't lean back your head and neck for a long time, lean back and look up alternately, mainly looking up. It is best for two or three people to fly kites together, and it is advisable to choose a flat and empty venue.

other

Tai Ji Chuan, Qigong, Wuqinxi, Baduanjin, etc. It is also a good exercise in spring and a traditional fitness method in China. In addition, climbing stairs, cutting hands, sit-ups and walking backwards are all optional items in daily life. Aerobic exercise is generally required to last for more than 30 minutes.

In a word, choosing one or several aerobic exercises that you like and can be carried out conditionally, maintaining a certain intensity and time, ensuring the level of the venue, exercising each other step by step, will certainly have an effect.

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