The following spring fitness tips: First, pay attention to the weather changes.

Try to do morning exercises after sunrise. Early spring is warm and cold, and the climate is changeable. When exercising in the morning, you should not wear too little clothes. Don't lose too much when sweating.

Dry the sweat in time after exercise to avoid catching a cold or inducing respiratory diseases. Try to choose an environment with large air flow for exercise in foggy days.

Second, prepare for activities. After the cold winter, the functions of various organs of the body, including muscle function, are at a low level. Therefore, we must be fully prepared before exercise, so that muscles and ligaments can be fully relaxed to prevent muscle and ligament damage caused by sudden increase in exercise.

Third, the amount of exercise should be moderate. In spring, the body needs an adjustment stage to adapt to a large amount of exercise, so physical exercise should be moderate and the main purpose should be to restore the functional level of the human body.

The amount of exercise can be gradually increased, but don't blindly overdo it, so as not to cause greater consumption to the body and cause excessive fatigue.

2. What is the best exercise to do in spring?

Run! Running is the most effective and comprehensive exercise.

Skipping rope is also good, but less than running. I just jump rope before running, more than 5 kilometers a day. As early as 2000 years ago, the words were engraved on the rocks of ancient Greece: "If you want to be strong, run!" ! If you want to stay healthy, run! If you want to be smart, run! "There is also a folk proverb in our country:" People get old from their legs first, and people get old from their legs first. "

Running is a basic activity skill, and it is an action posture of human body's rapid movement. The main difference between running and walking is that there is a flight stage in the process of alternating landing.

Running is the simplest and most effective fitness content. In the past two or three decades, running has become a popular fitness sport with millions of people at home and abroad, and it is a popular fitness project.

It is generally believed that running is the best way to keep healthy. Running can promote the health of the most fundamental organs of the body, strengthen the heart, lungs, blood circulation system and its endurance, and the health of cardiovascular system is the most important symbol of physical health.

Running is a whole-body exercise, especially relying on the lower limbs far away from the heart and lungs to do periodic running movements to push the human body forward, which has a great influence on the human body. Running is a practical skill and an effective means to develop sports qualities such as speed, endurance, dexterity and coordination, promote the development of motor organs and internal organs, and enhance the physique of growing teenagers.

For middle-aged and elderly people, it is indeed a good way to maintain energy and physical strength, prolong life and strengthen the body. The main fitness functions of running are: 1. Enhance cardiopulmonary function: Running has great influence and function on cardiovascular system and respiratory system.

Teenagers insist on running exercise, which can develop speed endurance and promote the normal growth and development of heart and lung. Middle-aged and elderly people insist on jogging, that is, insist on aerobic exercise, which can ensure the full supply of blood, nutrition and oxygen to the heart and maintain and improve the function of the heart.

Practice has proved that some middle-aged and elderly people who insist on long-distance running have the same heart function as those who are 25 years younger than him and do not exercise regularly. The same is true of lung function.

Promoting metabolism helps to control weight: overweight and obesity are often risk factors for illness, and lack of activity is one of the important reasons for overweight and obesity. Therefore, weight control is one of the important principles to keep healthy, especially for middle-aged people.

Running can not only promote metabolism, but also consume a lot of energy and reduce fat accumulation. For those weak people with poor digestion and absorption function and light weight, moderate running can activate metabolic function, improve digestion and absorption, stimulate appetite and play an appropriate role in fattening.

It can be seen that running is an excellent method to control weight, prevent overweight and treat obesity. 3. Enhance nervous system function: Running outdoors or in the suburbs has a good effect on enhancing nervous system function, especially eliminating mental fatigue and preventing neurasthenia.

People who insist on running exercise have the same experience, that is, running not only has obvious effects on fitness and strengthening the heart, but also has excellent effects on regulating the internal balance of the human body, regulating emotions and refreshing the mind. My running blog, * * *.

3. What should Spring Festival travel rush pay attention to about the benefits of Spring Festival travel rush?

More and more people go out for fitness tourism in spring, so going out in spring is a beautiful thing to live up to spring.

So what is the common sense of spring sports? What is the realization of spring sports concern? What exercise should I do in spring? Spring sports tips 1, prevention of sports strain because human muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decreases. If you don't make adequate preparation before exercise, it will cause joint ligament strain and muscle strain. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.

2, to prevent colds, catching a cold in the morning and evening in spring is very serious. Friends who like morning exercises or fun running should pay attention to keep warm. Don't go out to exercise just wearing light clothes. If the weather is hot during exercise, you can take off a coat in moderation, but you can't take off too many clothes at a time, otherwise it will easily lead to colds and losses.

3. Preventing excessive exercise Spring is a good time to exercise, but people's bodies are in the stage of nourishing yang in spring, so we should pay attention to moderate exercise when exercising. The amount of exercise in spring should not be too large or too intense, otherwise sweating too much will easily lead to the loss of yang.

Doing some moderate exercise in spring is for health. Matters needing attention in spring exercises 1. Avoid sudden exercise, advocate gradual progress with the main purpose of restoring physical function, step by step, suitable for the crowd; Do enough warm-up activities before exercise to fully relax muscles and ligaments. 2. Avoid anaerobic exercise and advocate aerobic exercise. Suitable aerobic fitness programs should be selected in spring, such as cycling, mountain climbing, brisk walking, playing basketball, football and other outdoor sports in spacious and well-ventilated fitness places.

3, avoid sucking with the mouth, and advocate sucking with the nose. Pay attention to adjust your sucking rhythm during exercise and avoid sucking with your mouth. There are many pollutants and germs in the air in spring, especially in foggy days. If inhaled through the mouth, more harmful substances will be inhaled, which will easily cause some unnecessary physical diseases and discomfort.

4, avoid wearing thin clothes, advocate warm and cold. Don't take off your coat immediately when you start exercising in spring, and then gradually reduce your clothes after your body is slightly hot. After the exercise, you should immediately wipe your sweat and put on clothes to prevent catching cold. 5, avoid fasting exercise, advocate eating and drinking water such as bread, milk, eggs, fruit, etc. before exercise, and exercise after eating half full.

Drink plenty of water to keep your body hydrated. 6. Avoid getting up early and going out for exercise, and advocate foggy spring in the afternoon. The air is not fresh in the morning, and the ground air pollution is the heaviest before sunrise, when there is less oxygen.

After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. It is recommended to exercise at dusk, and the air around 4 pm in spring is rich in oxygen negative ions.

What do you do for fishing in spring? In February, you will rest on the fish beach. Fish is the fattest in spring, which is a good time to fish.

Fishing can eliminate distractions, calm the nerves, and is beneficial to patients with hypertension, neurasthenia and dyspepsia. In early spring and mid-spring, the weather is warm and cold. When the weather is warm around noon, most fish are willing to appear.

Therefore, fishing in spring should choose pits and ponds with small water surface and water depth below 1.5 meters or places with large water surface but large sunny shoals. It is better if there are aquatic plants or reed stubble. Such a fishing ground is most suitable for fishing in spring.

Walking is a health care method worth popularizing. No matter how busy you are, after a busy day, walking in the streets can quickly eliminate fatigue.

Due to the contraction of abdominal muscles, the absorption is even and even deepened, and the gastrointestinal digestive function is increased by 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.

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.

Jogging in spring can also see green eyes, which is also good for vision recovery. Cycling is an effective way to improve human muscle endurance and cardiopulmonary endurance.

In the process of riding, the main muscle groups of the human body should participate in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Riding at 70%-80% of the maximum heart rate 15 minutes or more can help you burn calories and improve your cardiopulmonary endurance.

Besides, cycling can also help us release stress. After a hard day's work, we can choose to relax by cycling. Mountain climbing is an excellent aerobic exercise. If you climb the hillside for 30 minutes at a speed of 2 kilometers per hour, the energy consumed is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes.

Mountain climbing is good, but there is some pressure. It's easy to hurt your body if you don't grasp your strength well.

Therefore, warm-up activities must be done before climbing the mountain to make muscles and joints move. Similarly, you must do some tidying and relaxing activities after climbing the mountain, such as walking on the flat ground for about 5 minutes after going down the mountain.

It is most appropriate to keep the center rate at 120- 140 times/minute when climbing. Conclusion: When we do exercise in spring, we should pay attention to the amount of exercise and don't do too much exercise.

Pay attention to the weather when exercising. It is best not to go out for exercise in foggy days, and be prepared to keep warm when going out for exercise in sunny days. Everything revives in spring, and going out for a walk, outing, mountain climbing or fishing are all good fitness programs.

4. What should I pay attention to in spring exercises?

After the cold winter, the body is covered with thick clothes for two or three months, and the functions of the thermoregulatory center and internal organs have declined to varying degrees, especially the muscles and ligaments, which are atrophied and relaxed. It is difficult to adapt to the upcoming peak season without activity.

The weather is changeable in spring, sometimes cold and sometimes hot. If you take part in outdoor sports and don't have enough warm clothes, you will easily catch a cold.

Especially after strenuous exercise, you are covered in sweat. When the weather suddenly turns cold, the sweat will slowly evaporate and dry, taking away a lot of body heat, and your body temperature will drop. Through the reflex regulation of the nervous system, the blood vessels on the surface of the whole body will suddenly contract; Blood vessels in the upper respiratory tract will also contract.

In this way, the bactericidal components such as antibodies and white blood cells delivered to this part of the blood are reduced, and pathogenic microorganisms that originally lived in the above parts may take advantage of it and make people sick. This is the usual "cold".

On a dusty windy day, you should exercise in a sheltered place. In the north, spring has come, and there is a strong wind and dust.

Dust often contains pathogenic bacteria and parasite eggs. At this time, outdoor sports should find a sheltered place or take a posture of facing the wind and facing the wind to avoid inhaling too much dust; At the same time, try to breathe through your nose to reduce the possibility of bacterial invasion.

People's hind feet are far from the heart, blood flow is slow, and they are easy to catch cold. When the weather is cold in spring, there is the possibility of frostbite if you are not careful.

After frostbite, don't stop exercising completely without aggravating the injury. You can do some appropriate limb movements to speed up blood circulation, so that the frostbite can get sufficient blood supply, which is conducive to the rapid recovery of frostbite.

5. What should I pay attention to in spring sports?

1. Avoid anaerobic exercise and do aerobic exercise, which is one of the matters needing attention in spring exercise. Spring is more suitable for aerobic exercise. You can ride a bike, climb a mountain or go fast in a spacious and ventilated environment, and you can also play basketball and football.

2. Avoid breathing through your mouth. You should breathe through your nose. There is a lot of dust and bacteria in the air. Inhale through your nose and exhale through your mouth when exercising. Nose hair can filter the air and prevent dust and germs from hurting the trachea.

Avoid wearing thin clothes, pay attention to keep warm and cold, the temperature often changes, and people are caught off guard by cold and hot. When you exercise, you do a lot of activities and sweat a lot. At this time, if it is blown by cold air, the body is prone to catch a cold and is more likely to cause respiratory diseases. Therefore, it should be noted that don't take off your coat immediately when exercising, and then reduce your clothes when your body is slightly hot. Dry your sweat and get dressed after exercise.

4. Avoid exercise on an empty stomach. Not suitable for fasting or full exercise, otherwise it will easily lead to hypoglycemia and blood viscosity. Moreover, the weather is still cold in spring, blood vessels are easy to contract, and people may die of heart disease when exercising on an empty stomach. Be sure to eat before exercise, you can eat some bread, milk, eggs or fruit, and drink plenty of water before and after exercise.