It is understood that "Outbreak" originated in the United States, popular in Europe and America, popular in South Korea, Japan, Hong Kong and other places. This is a new fashion and a new sport. At present, there are about 70 million runaways around the world.

The so-called runaway means choosing a route, walking or driving along this route, and the time varies from one day to several days. In fact, runaway is also an extreme sport, which challenges people's psychological and physical qualities, but it doesn't need to invest a lot of money to buy extreme sports facilities like mountaineering and outdoor exploration. At the very least, it only needs a pair of good shoes and a bottle of water, plus some pieces of bread.

Walk for at least 20 minutes at a time, depending on breathing, but you can still communicate with people normally, which is beneficial to fitness. Many people want to lose weight, lower blood fat, lower blood pressure and improve heart and lung function through walking, but they often can't. The main reason is that the moderate exercise intensity is not reached, including the amount and time of not reaching the moderate exercise intensity. In sports training, there is a concept of "excessive recovery", which refers to physical quality (constitution)-whether the improvement of cardiopulmonary function or strength is based on the need to increase the load. After proper rest, you can improve your physique on the basis of improvement before it is restored to its original level. It can be seen that a certain intensity and amount of exercise is very important to improve the fitness effect. Only when the walking movement reaches "moderate intensity" can it achieve the purpose of "excessive recovery". The so-called moderate exercise intensity in walking is 70% ~ 85% of the maximum heart rate. For example, a person's heart rate is 70 beats/min when he is quiet, and the heart rate of moderate exercise intensity is about 130 beats/min. When walking, most people walk, and their heart rate can only reach 100 ~ 1 10 beats per minute. Therefore, despite walking 10,000 steps, because in the first 20 minutes of this intensity, the body consumes only glycogen in the muscle, and only after 20 minutes, fat will be used to provide energy for the body. Therefore, it takes at least 20 minutes to get rid of fatty liver, reduce blood fat and lose weight. How can I know if I have reached moderate exercise intensity? There is a simple way, that is, you feel "breathing faster and a little breathless", but you can "talk to people normally". If you can't speak normally, you will exceed the moderate exercise intensity. This method is simple and suitable for people of different ages and constitutions. Walking won't reach this intensity of exercise. Generally, we should take a quick walk or stride, speed up the pace and frequency, and increase the swing of the upper arm. Or walk and run alternately (provided it is suitable for people who run and exercise), and walk with special cross-country crutches. If you master a good way of exercise, exercise for at least 50 minutes every day, 4-5 times a week, and it is best to climb the mountain again. Then, your fitness will definitely have an effect.