Outdoor sports. climb mountains

The weather is getting colder in autumn, and the most suitable outdoor exercise in this windy season is mountain climbing. At this time, climbing the mountain can not only avoid the scorching sun in summer, but also enjoy the fun of sports in mild sunshine. Moreover, in the process of climbing the mountain, you can also breathe the fresh air on the mountain and stay away from the hustle and bustle of life, which is refreshing. It is worth mentioning that the most important thing about mountain climbing is that it can also help people lose weight and rebuild their slim figure.

In recent years, mountain climbing has gradually become a fashionable outdoor sport to lose weight in autumn. Many MM like to lose weight through this outdoor exercise after a busy week. The reason why you can lose weight by climbing the mountain is mainly because when you climb the mountain, with the increase of the height of the mountain, the blood circulation in the body will continue to accelerate, which can accelerate the metabolic function of the body and quickly get rid of the autumn weight. In addition, in the process of climbing, the climbing action can also exercise the muscles of the whole body, make the muscles of the whole body more compact, and thus shape a slim figure curve.

Although mountain climbing is a slimming and decompression exercise, we should also pay attention to some details when climbing, so as to ensure the safety in the process of climbing. Before climbing a mountain, you should first choose a pair of comfortable hiking shoes, and it is best to wear sportswear to climb the mountain, which can reduce the chance of accidents. In addition, it is best not to climb mountains in the morning or evening when the temperature is low, which is prone to danger. Of course, before climbing the mountain, you should prepare enough water to ensure that you can replenish water for your body in time.

Outdoor sports II. go on foot

Walking is one of the most common and affordable ways to lose weight, especially in autumn. Cool weather can make walking a pleasure. Many modern mm have developed a good habit, that is, taking a walk after meals. Walking can quickly get rid of autumn fat, mainly because walking can help effectively digest food, accelerate blood circulation, make metabolic function run at high speed, and consume excess fat quickly.

However, many MM will complain that the effect of walking on their weight loss does not seem obvious. In fact, if you don't accurately grasp the time and speed of walking, you will not only lose weight, but also make the muscles on your calf stand out. Therefore, when walking, it is best to master the time and speed of walking. In general, the best walking time is about one hour at a time, so the effect on fat consumption will be more obvious. Besides, the walking speed is just at your usual pace. Moreover, this method of walking to lose weight will only have good results if it is adhered to for a long time.

Outdoor sports. Let's go.

Walking is obviously different from walking. Walking is to exercise for a certain period of time through the usual walking speed, thus speeding up blood circulation. However, brisk walking is a kind of short-term exercise with a fast rhythm, and the reason why this kind of exercise can lose weight is because the muscles are constantly fully exercised through brisk walking, and the fat is converted into energy to maintain the normal operation of brisk walking, so that the fat is consumed quickly.

And the cool climate in autumn is a good time to go quickly. Walking fast in autumn can not only achieve the function of slimming, but also have obvious effects on strengthening the body. And this way will be more favored by MM because of effective short-term exercise in autumn. Under normal circumstances, walking for half an hour can play a good role in losing weight, and in the process of walking, the fat on the legs and arms can also quickly fade away, thus creating tight lines on the legs and arms. Therefore, for MM who wants to lose weight quickly, walking in autumn is also a good way.

Outdoor sports. Ride a bike

Cycling in autumn is a combination of recreation and sports. In autumn, MM can not only lose weight by cycling, but also ride a bike at work, so that they can lose weight and go to work. Besides, after a busy week's work, you can go for an outing in the suburbs by bike, or you can relax and relieve stress. So cycling is really a versatile sport.

In modern times, cycling to lose weight has become an option for many MM, because it is environmentally friendly and can effectively keep slim, so it is gradually welcomed and loved by more and more people in modern times. According to statistics, if you ride a bike 73 miles a day, you can lose at least 0.5 kg a month, and it is essential to keep riding a bike every day if you want to lose weight.

Although cycling can play a good role in slimming, we should also pay attention to the correct riding method when using cycling to lose weight, so as to get twice the result with half the effort and build a slim figure quickly. Therefore, when you lose weight by cycling, you should first choose a flat road. If the road is too tortuous, it will often consume a lot of physical strength, but it will only burn sugar, but it will not effectively consume fat. If you want to lose weight quickly, you must continue to burn fat by riding for a long time, so as to get rid of autumn fat.

Besides, it is best to ride a bike for a long time. If you can ride 1 hour once, the weight loss effect will be more obvious. The posture of cycling is also very important for slimming, so when cycling, you should pay attention to keeping your body slightly forward, chest out and abdomen in, and your feet firmly attached to your ankles. This posture can help shape the perfect body posture. MM might as well try more when losing weight.

Outdoor sports. Play badminton

After a long period of promotion, badminton has gradually become a national sport in modern times, and many MMs also like this sport very much. In autumn, this simple outdoor exercise can effectively get rid of the fat in autumn. Badminton has few restrictions on the venue, so you can play badminton anytime and anywhere in autumn, which can not only play a good role in losing weight, but also achieve the function of strengthening the body to a certain extent.

Badminton can lose weight mainly because it is very strong and needs to run, jump and swing at any time and place. These actions have obvious effects on consuming fat and fat in all parts of the body. In addition, when playing badminton, the whole body exercise can speed up the blood circulation of the whole body, so that excess fat can be quickly discharged through the body's metabolic function, thus achieving a very significant slimming effect. Therefore, MM who likes playing badminton can use this method to get rid of autumn weight in autumn.

In addition, men can choose sports according to their age:

1, teenagers

For growing teenagers, you can choose outdoor sports such as football, basketball, long-distance running and extreme sports.

2. Adults

Adults who are working, such as badminton, table tennis, indoor fitness, billiards, bowling and so on, do not do much exercise, which will have a certain exercise effect on their bodies.

3, the elderly

Older friends can walk slowly, take a walk or beat Tai Ji Chuan.

When you pack your equipment, take your camera and enjoy the beautiful autumn scenery at the gate with a group of good friends, and exercise together, please don't forget to do the following protective work:

Prevent a cold

The temperature is very low in the early morning of autumn. Remember to bring a long-sleeved coat for outdoor activities, and increase or decrease clothes according to outdoor temperature changes. It is not advisable to take off too much at a time when exercising. You should wait until your body is hot before taking off too many clothes. Don't wear sweaty clothes and stay in the cold wind after exercise to prevent your body from catching cold.

Contingency prevention

When the temperature is low, people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, range of joint movement decrease, and the ability of nervous system to command muscles decrease. 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.

Prevent excessive exercise

Autumn is a good season for exercise, but at this time, because the human body is in the stage of convergence and internal nourishment, exercise should also conform to this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and loss of yang, and the exercise should choose relaxed and gentle projects with small activity. The weak should avoid the morning and evening when the temperature is low and climb slowly. When going up and down the mountain, they can adapt to the temperature by increasing or decreasing their clothes. Patients with hypertension and coronary heart disease. Every effort should be made to prevent accidents.

Equipped with appropriate sports equipment

Appropriate sports equipment not only saves us effort and comfort, but also avoids many accidents. The choice of sports equipment must be different for people, places and purposes, and the situation and weather changes of the destination should be evaluated. Especially for long-distance and difficult sports, we must be fully prepared and strive to be prepared.

Prevent autumn dryness

Autumn is a dry climate with low temperature, which is a season with high liver qi and low liver qi, and it is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and constipation. For athletes, they should eat more food after exercise, such as pears, sesame seeds, honey, tremella and so on. It can nourish yin and moisten the lungs and replenish body fluids.

Drink more boiled water after exercise and eat more soft foods such as sugar cane, pears, apples, milk, sesame seeds and fresh vegetables to maintain the normal secretion of upper respiratory mucosa and prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt to boiling water to maintain electrolyte balance in the body and prevent muscle spasm. When supplementing, take a small amount, multiple times and slow drinking as the criterion. In addition, if you are doing long-distance running, you should also drink appropriate amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.

Pay attention to stretching and relaxation.

Outdoor sports have the characteristics of long time and large amount of exercise. After a long period of heavy exercise, muscles will be tired, become stiff and inelastic, and it is difficult to recover in a short time. Stretching and relaxation can solve this problem well, and you can also relax your muscles and body and mind through hot bath and psychological relaxation.