long-distance run
Features, mainly training aerobic function, making cardiovascular tissue healthier. Improving leg lines can make joints, muscles and ligaments more flexible and muscles stronger, which has a very good limb effect. Compared with treadmills and sprints, it consumes less calories. Because long-distance running has a fixed goal of middle and long-distance running, it can exercise endurance and will more than sprint.
Suitable target:
1, people who want to improve aerobic function and body shape.
2. People who want to quit smoking.
Calorie consumption (per hour): 53 1.
Precautions, you should do what you can.
Nutritional supplements; In addition, selenium, vitamins A, C and E all have antioxidant functions, effectively preventing the formation of free radicals.
With T-shirts and sneakers.
ski
Characteristics, while emphasizing the strength of leg muscles and the elasticity of joints.
Suitable for the object.
Heat consumption (per hour): 4 13 (flat land); 354 (downhill).
Matters needing attention, we should pay attention to temperature adaptation and sun protection measures, because the reflection of snow will be more harmful than the usual sun. People who ski only during holidays have a high risk of injury in the afternoon and two days before holidays.
Nutritional supplements, intramuscular injection. Glucose will be consumed, so we should pay more attention to the supplement of starch.
Equipment, sports shoes, sunglasses and ski equipment.
swim
Features, but also can exercise the whole body muscles. Because swimming is carried out in the water, you can exercise the muscles and joints of your whole body without carrying a load.
Suitable for people with joint problems or joints that are harder than ordinary people.
Calorie consumption (per hour): 590 (freestyle); 590 (frog style); 694 (butterfly); 472 (backstroke).
Precautions:
1. If you swim outdoors, you should pay attention to sun protection.
Don't eat too much before going into the water. Be sure to do warm-up exercises first to avoid cramps.
Nutritional supplements C and E can resist oxidation and prevent free radicals in the sun from aging the skin.
Equipment, waterproof glasses, swimming cap, sunscreen products.