Spring fitness program
First, riding a horse
Safety equipment is essential.
In the flower season, cycling with low carbon and environmental protection is a sport that many people are keen on. Riding is also 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. In addition, cycling can also help outdoor athletes release stress. For the purpose of fitness, the intensity of cycling exercise 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.
Outdoor cycling is a dangerous sport, and safety comes first. Participants in cycling activities must be equipped with complete protective equipment, including riding helmets, riding gloves, magic headscarves, insulated kettles, etc. If possible, it should also be equipped with quick-drying underwear and coats.
At the same time, it is best to ride outdoors together, and you can form a team when riding, so that you can take better care of each other. In the process of riding, you should abide by the traffic laws and regulations, not be competitive, especially when going downhill for a long distance, but also slow down.
As the saying goes? Life lies in exercise? Exercise can not only release stress, but also effectively improve the body's immunity. The above four kinds of exercise are the best ways to exercise in spring, so you can go outdoors more. At the same time, we need to remind everyone that it is rainy and slippery in spring, so we should pay attention to safety when going out for exercise to prevent accidents.
Second, take a walk
There are differences in walking frequency between different ages.
Walking is a health care method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because everything grows in spring, which is more conducive to good health.
Walking is informal, and the speed depends on personal strength. The length of time should also be natural, measured by tireless labor and slight sweat.
It is best for the elderly to walk slowly, slowly and steadily, about 60 to 70 steps per minute, which can stabilize people's mood, eliminate fatigue, and also have the effect of strengthening the stomach and helping digestion. A brisk walk is suitable for middle-aged and elderly people and young people with good health. It takes about 120 steps per minute. Long-term persistence can refresh the brain, excite the brain and make the lower limbs vigorous and powerful. When walking, you can cooperate with wiping your hands, rubbing your chest and abdomen, pounding your back, slapping your whole body and other actions to help dredge your qi and blood and generate yang.
Third, fly a kite
Don't stretch your neck too long.
? Paste it into a kite and fly to the sky with the spring breeze? . Most people will choose to fly kites. When flying a kite, people keep running, pulling wires and controlling. Through the cooperation of hands and eyes and the activities of limbs, the purpose of dredging meridians and strengthening the body can be achieved. Watching the kite fly high and staring at it all the time, the eye muscles are adjusted and fatigue is eliminated. This activity is especially suitable for teenagers.
Middle-aged and elderly people should pay attention to protecting their necks when flying kites. Don't lean back too long, but look up at each other alternately. It is best for two or three people to fly kites together. Choose a flat and empty site, and don't choose lakes, rivers and places with high-voltage lines to avoid accidents.
Fourth, climb the mountain.
Dirt roads can better protect the knee joint.
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. Although climbing a mountain is good, it is easy to hurt your health if you don't grasp the intensity well. So you must do warm-up activities before climbing the mountain to get your muscles and joints moving. 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 a mountain.
? Mountain climbing disease? The most common injury is knee joint injury, which is also the most easily overlooked by mountaineering enthusiasts. ? The process of knee joint injury is not easy to find. Once the pain is unbearable, it is difficult to fully recover, so prevention is very important. ? In this regard, Huang Guangmin made the following suggestions:
1, try to choose soil pavement, step road and slate road as hard as possible, which is not good for knee joint.
2. During climbing, you should slow down. The most taboo when climbing a mountain is running and striding, which is not only dangerous, but also very harmful to the knee joint. When going downhill, try to bend the knees of your legs slightly to make them less stressed.
3, hiking shoes and trekking poles are very important, professional hiking shoes can absorb vibration; The trekking poles can share the stress on the legs and keep the body balanced.