As the weather gets warmer, many people who reduce their exercise due to the cold winter begin to make spring exercise plans. Huang Guangmin from the Institute of Sports Medicine of the State General Administration of Sport said that the fitness in early spring must be arranged reasonably according to the seasonal characteristics, so as to ensure good health and fully enjoy the fun of fitness.
Raiders one:
It is necessary to proceed step by step, suit people's needs, and make preparations before exercise to prevent trauma. Huang Guangmin said that after the "low tide" of sports in winter, the muscles of the human body are relaxed, the functions of the central nervous system and internal organs are worse than those in summer and autumn, and the ligaments are hard and easy to be injured. Therefore, at this time, we should grasp the principle of gradual fitness and focus on restoring physical function. You can't blindly increase the amount of exercise for quick success and instant benefit, otherwise it will easily cause unnecessary harm to your body. In addition, fitness should also be suitable for people, and the exercise intensity should be 170 MINUS the heart rate after age.
Raiders 2:
Pay attention to cold and warmth, and the fitness time is optional 14:00-20:00. The research shows that after 14: 00, the human body's function begins to rise, and it reaches the best from 17: 00 to 19: 00, which is suitable for exercise. Morning exercise is ok, but you must choose a place with good air environment. Everything recovers in early spring, 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.
Raiders 3:
Choose your favorite fitness program and stick to it for a long time. Many people's fitness is a "three-minute heat", but 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. In addition, go to a spacious and well-ventilated gym and do some treadmill, equipment, aerobics and other exercises, because there is a good atmosphere for everyone to exercise together in the gym, which can help you stick to it.
Raiders 4:
Drink plenty of water to keep your body hydrated. Huang Guangmin said that the current temperature is still low, and people often ignore the importance of drinking water when exercising. In fact, spring is relatively dry, and you need to sweat a lot during exercise, so you should pay attention to the timely replenishment of water during exercise at this time.
Eight kinds of fitness exercises suitable for spring
stretch oneself
Morning exercise is the best way to keep fit in spring. The reason why stretching in the morning is advocated is that after a night's sleep, the human body is soft and relaxed, and the blood circulation is slow. So, when you wake up, you always feel lazy and weak. At this time, if you stretch your limbs, stretch your abdomen, exert your strength and take a deep breath, you will have the functions of dispelling the old, absorbing the new, promoting qi and blood circulation, dredging meridians and joints, and refreshing your mind, which can relieve fatigue and refresh your mind. 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.
jogging
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.
go for a walk
Walking is a health care 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.
rope skipping
Jumping rope 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.
fly a kite
Paste it into a kite and take it to the spring breeze. Spring is coming and the breeze is blowing. Most people will choose to fly kites and return to nature. In the process of playing to achieve the purpose of physical fitness, why not. In the process of flying kites, we unconsciously exercised our hands, elbows, waist, legs and arms while breathing fresh air. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve physical pain. It should be noted that in the process of flying kites, some elderly people should not lean back for a long time, and they can choose to alternately lean back and raise their heads. In addition, flying kites can effectively regulate eye muscles, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork.
climb mountains
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.
go on an outing
Beautiful spring and lush vegetation are a good time to go for an outing in a year. Going out for an outing can not only get close to nature and relax, but also keep fit and drive away the spring sleep. The ancient sport of outing is suitable for almost everyone, and the intensity of exercise load can be determined according to our personal situation. The length of time is also natural. For some old and frail people, they walk about 60-70 steps per minute, and some hikers may walk about 70-90 steps per minute. For some people who have just recovered from illness, they can also choose to go out for an outing and take a walk during the walk, which is good for recovery after illness.
Ride a bike
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. Riding for the purpose of fitness should grasp the exercise load well. The intensity of pedaling should be 60-90 times/minute, each exercise time is 20-40 minutes, and exercise 3-5 times a week. In the long run, obvious health benefits can be obtained.
For young people, they can do strenuous exercise such as running and playing ball games, while middle-aged and elderly people can adopt low-intensity and low-energy exercise methods, including walking slowly, playing Tai Chi, traveling, cycling, entertainment and gardening. 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.
Tip: Knee pads should be used before exercise.
It is very cold in the spring morning. Before exercise, you should move your knee for a minute or two to relax it and prevent accidental injury to your knee during exercise. If you choose to run, be careful not to run too fast and step on the ground too hard to cushion the vibration of your legs and prevent knee joint injury.
"Knee pad exercise": in principle, it is mainly active activity without load. For example, "supine leg lifting": take a lying position, straighten your legs, put your hands on your side naturally, and lift your straight legs upward, and the angle can be gradually increased. Another example is "lateral swing": straighten the lower limbs lying on the side, raise them as high as possible, and then slowly restore them. These functional exercises can make the knee joint flex freely, prevent muscle atrophy, enhance muscle strength and increase the range of motion of the joint.