In spring, we should do these five kinds of sports more. When warming up, there are still some places to pay attention to. People with corresponding diseases are not suitable for this kind of exercise. Exercise can relieve our mood. It is said that life lies in exercise. Let's look at spring together. We should do these five exercises and knowledge more.
Do these five sports more in spring 1 1, spring outing.
Many people think that spring outing is fun and has nothing to do with fitness. Actually, it is not. Spring outing is a very good spring fitness exercise. We can use the weekend to go out for an outing with friends and relatives in the country, which is fun. There are many ways for young friends to exercise, such as walking, running, playing ball games, climbing mountains and other sports activities, and they can also travel if they have the conditions. Middle-aged and elderly people and dieters are suitable for low-intensity and low-energy exercise modes, including fast walking, slow walking, aerobic, traveling, cycling, entertainment, garden work and so on. Children can choose exercise items according to the venue, time and hobbies, such as kicking shuttlecock, skipping rope, jumping rubber bands and flying kites. Spring is a good season for flying kites. When flying kites, the hands and brains are coordinated and the body and mind are strengthened.
Step 2 take a walk
When spring is in full bloom, walking is a health preserving method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. Due to the contraction of abdominal muscles, the breathing is even and even deepened, and the gastrointestinal digestive function is increased by using blood circulation. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because the climate in spring is pleasant and everything grows, which is more conducive to health. Walk in an informal way, do what you can, and don't overwork yourself.
Step 3 jog
Jogging is a beneficial fitness exercise, suitable for friends of all ages, and can be done at any time without spending too much money, with good results. Jogging has a good effect on improving cardiopulmonary function, reducing blood lipid, improving body metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate brain activity, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
Step 4 stretch
The reason why we advocate stretching in the morning is that after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow, so when I wake up, I always feel lazy and weak. At this time, if you stretch your limbs, stretch your waist and expand your abdomen, and take a deep breath, you will have the functions of expelling the old and absorbing the new, promoting qi and blood circulation, dredging meridians and joints, and invigorating your spirit, which can relieve fatigue, wake up, increase strength and move your limbs. Traditional Chinese medicine believes that "blood is in the liver" and "blood flows in the meridians when people move". After stretching, the blood circulation is accelerated, the muscles and joints of the whole body are active, and the mind is clear. At the same time, it stimulates liver function, which is in line with the way of nourishing liver in spring.
Step 5 jump rope
Skipping rope is very simple, but we can make it diversified and more interesting in different ways. In addition to fitness, we can also stick to skipping to lose weight, skipping can burn a lot of fat. For a woman weighing 67.5 kg, skipping rope can consume 1 1.4 calories of fat per minute, which can improve cardiopulmonary vitality, physical agility and coordination.
Step 6 swim
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at180-60-10 =110 times per minute.
Do these five exercises more in spring. 2 What kind of exercise is suitable for spring?
Bicycle; Bicycle exercise
This is a sport we are familiar with. It effectively combines fitness with our daily life, that is, it won't take up our extra time.
Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.
Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.
Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.
Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.
Fat burning value: 240 calories/hour.
Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports.
volleyball
When our women's volleyball team won five consecutive championships, we were still young, but many of us were fascinated by this sport. Volleyball will make our thinking more flexible. It is an art, and its charm lies in its collective efforts.
Suitable for people: people under the age of 35, after all, it has great exercise intensity.
Sports equipment: sportswear, sports shoes.
Exercise effect: it will make you higher and higher, so I suggest you join this exercise as soon as possible, which is especially effective for the exercise of arm muscles and abdominal muscles, and is also very helpful for improving your sensitivity.
Fat burning value: 180 calories/hour.
Sports evaluation: make your cooperation ability stronger.
Jogging/walking
Nothing is more popular than jogging and walking. You don't need too much investment, but you can get huge benefits. Americans even invented a new word called "WOGGING", which comes from the combination of jogging and walking. It means combining jogging with walking to show the inseparability of the two sports.
Suitable for people: suitable for all people, it is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day. You'd better not take the bus if you can walk.
Sports equipment: sportswear, running shoes.
Sports expenses: none; If you are not picky, asphalt road can be your playground.
Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.
Fat burning value: jogging: 420 calories/hour, walking: 240 calories/hour.
Sports evaluation: low investment, high income, but the key is persistence.
What should we pay attention to in spring sports?
1, early spring exercise is not suitable for sweating.
When it is warm and cold in early spring, excessive physical activity and sweating in fitness exercise are easy to make the body catch a cold and induce various respiratory diseases; And in spring, the body needs an adjustment stage to adapt to the large amount of exercise. At this time, if you suddenly increase the amount of exercise, it will cause great consumption to your body.
2. Develop the habit of breathing through the nose during exercise.
Because there is a lot of hair in the nose, it can filter the air and protect the trachea and lungs from dust (Weibo) and germs.
3, pay attention to cold and warm.
In early spring, the climate is changeable, so you can't wear too little clothes when you exercise in the morning. Dry your sweat in time after exercise. Try to choose a sheltered environment in case of sandstorm weather, and try to choose an environment with large air flow in foggy days. Fitness time can be selected from 14:00-20:00. The research shows that after 14: 00, the human body's function begins to rise, and it reaches the best at 17: 00 to 19: 00, and the exercise choice at this time is more appropriate. Morning exercise is ok, but you must choose a place with good air environment. In the early spring, everything recovers, and there are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body. However, the weather is still cold in early spring and the climate is changeable. Outdoor sports should pay attention to cold and warmth to avoid catching a cold.
Step 4 drink plenty of water
At present, the temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, at this time, the climate is relatively dry, and a lot of perspiration is needed during exercise, so at this time, exercise should pay attention to replenish water in time.
5. Do enough warm-up exercises.
It should be done step by step and vary from person to person, and sufficient preparation activities should be done before exercise to prevent trauma.
6. Exercise should be sustained for a long time.
Fitness is important, but many people in life are "three-minute fever", so the fitness effect is not obvious. Therefore, it is very important to choose a reasonable fitness plan so that you can stick to it for a long time. Cycling, mountain climbing, brisk walking, playing basketball and football are all good outdoor sports.