First, going out for an outing is not only good for your health, but also the most important thing is to relieve the depressed mood in winter. Walking in the outside world, whether it's an outing, mountain climbing or other outdoor sports, will be more rewarding than indoor fitness.
Second, let's go.
On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace.
People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
Third, ride a bike.
Riding this kind of physical bicycle and crossing the surrounding beautiful scenery like a picture scroll, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you actually start the acupoint massage of your body unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue.
Tip: Free riding refers to unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.
Fourth, mountain climbing
Mountaineering is an excellent aerobic exercise, and the air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart. Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.
Tip: Mountain climbing is usually carried out in the early morning, but the intensity should not be too high. The heart rate should be kept at 120- 140 beats/min. Rock climbing should be done step by step, first do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood flow back from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.
Flying kites
Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying a kite, you can move your whole body joints, stretch your muscles and promote blood circulation; Metabolism, improve blood circulation, look up and see far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue.
Tip: When flying a kite, you should pay attention to protecting your neck. Don't lean back your head and neck for a long time, lean back and look up alternately, mainly looking up. It is best for two or three people to fly kites together, and it is advisable to choose a flat and empty venue.