Outdoor cycling to lose weight and fitness can effectively strengthen muscle endurance and cardiopulmonary function, burn a lot of fat during exercise, and finally achieve the goal of losing weight. According to statistics, a person weighing 75 kilograms can lose half a kilogram by riding 73 miles at a speed of 9.5 miles per hour.
However, this kind of exercise to lose weight also needs long-term persistence. Moreover, you need to pay attention to the problem of speed during riding. You can lose weight by riding at a medium speed for 30 minutes, especially when you are running against the wind or uphill.
Outdoor weight loss exercise 2: let's go
Fast walking is also a very popular exercise in outdoor exercise to lose weight and aerobic exercise. You can burn 555 calories an hour, burning fat twice as fast as walking slowly, which is very effective in reducing body fat accumulation.
MM who chooses fast walking to lose weight should control the speed of fast walking according to their own situation, usually in the morning or evening. The heart beats faster and sweats the best. Take a walk for 45 minutes every day, and you can see the effect of losing weight as long as you persist for a week.
Outdoor weight loss exercise 3: mountain climbing
Mountain climbing is also an aerobic exercise, which can consume a lot of energy, accelerate the metabolism in the body, burn excess fat, reduce the synthesis of hip fat, and reduce the fat accumulated in the waist and abdomen in a targeted manner, which has the functions of slimming the hip and waist and abdomen, and can also increase the strength of lower limbs and increase the flexibility of joints.
However, you must have the right posture when climbing the mountain. When climbing a mountain, lean forward slightly, swing your arms naturally, pay attention to the whole foot landing, and use small strides. Besides, during the climbing process, you need proper rest and hydration.
Matters needing attention in extreme outdoor sports
Outdoor sports are dubbed? Go beyond the limit and challenge yourself? , but? Limit? There are also restrictions. Challenge? You have to pay the price, sometimes it is ok, but it is wrong to always feel sorry for yourself.
Frequent high-intensity exercise is the direct cause of chronic injury, which begins when you don't realize it. By the time you feel sick, it's too late, so you can only watch the clouds fall on crutches in Yun Qi. The so-called not show now, show later; Young people don't appear, old people appear. As the old saying goes, if you stay in the green hills, you will not worry about burning firewood.
Know your own sports expertise
Fast runners may not be able to carry loads, heavy runners may not be able to climb, and climbers may not run fast. Everyone has his own good sports style, and conversely, there are sports styles that are not suitable for him.
If you wear a pair of underwear inside out, you will feel like a superman, and the injury and even danger of sports are not far from you. As the saying goes, rabbits run like rabbits and turtles walk like turtles.
Necessary equipment
Choosing equipment is like choosing a wife, there is no best, only the most suitable. A pair of thousands of hiking shoes may not be able to exert their skills in ordinary activities. Climbing the snow-capped mountains with sneakers also means taking greater risks.
Reasonable equipment is not only the right tools, but also your understanding and application of these equipment. For others, a jungle knife may be enough to solve many problems. I'm afraid you need two backpacks to deal with it. What does it say in the history of social development? Man is the only animal that can use and make tools.
Science outdoor
Many people can spend tens of thousands of dollars to buy a bunch of equipment, but they are stingy to spend ten dollars to attend a lecture. The direct cause of your injury may be a fall, but the indirect cause may be Shan Ye's lack of knowledge and sports skills, especially when one's ambition and interest are expanding day by day. The lack of experience and skills may push one to a desperate situation. The so-called lout can also make money, but this does not mean that poor philosophers are useless.
Adjust the rhythm halfway
Take a reasonable rest during outdoor exercise, and take a static rest for at least 5 ~ 10 minutes every hour of exercise. After strenuous exercise, you should do some moderate exercise, with the purpose of restoring the cardiovascular system to normal, helping to eliminate metabolic waste in muscles and making the body gradually enter a state of rest.
Nutritional supplement mainly includes water and electrolyte supplement. Overworked or malnourished bodies are prone to not only acute sports injuries, but also chronic injuries. However, uncontrolled diet will not only not help nutritional supplement, but even have the opposite effect. The so-called appreciation of the scenery is to better adjust the speed.
warm up
Many people will ignore the warm-up exercise before outdoor exercise. When the captain gave the order, everyone began to act. If you encounter difficult routes such as coast, cliff and rock slope from the beginning, it is easy to cause sports injuries.
Warm-up before exercise can increase blood flow and oxygen uptake, increase nerve conduction and reactivity, increase circulating blood flow and oxygen uptake, reduce joint stiffness and increase range of motion.