stop
On the first day of spring, walking is a good choice. For people who are usually lacking, 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, but also burn fat. Experts suggest that the minimum amount of exercise a person should do every day is to consume 0 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
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 10000 steps per day takes 1.5 hours, which can be done in several times, at least every time.
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 are actually unconsciously starting your body. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue. It is suggested that free riding is unlimited in time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of several kilometers per hour, which can effectively strengthen the cardiopulmonary and cardiovascular systems; 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.
climb mountains
Mountaineering is an excellent activity. The air in the mountains is unusually 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. To climb a mountain, you should do some simple warm-up exercises first, and then gradually increase the intensity according to a certain breathing frequency. Finally, 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.
jogging
Jogging is a simple and practical exercise, which has a good effect on improving cardiopulmonary function, reducing blood lipid, improving metabolism, enhancing immunity and delaying aging. Jogging also helps to regulate the excitement and inhibition of cerebral cortex, promote gastrointestinal peristalsis, enhance digestive function and eliminate constipation.
Do warm-up activities for 3-5 minutes before jogging, such as stretching and unarmed exercise. Jogging speed should be controlled at 100-200m per minute, and exercise time should be controlled. The correct posture of jogging is to make a fist with both hands, and the pace is even and rhythmic. Pay attention to landing with the forefoot instead of the foot, and do finishing exercises after jogging.
Exercise time should be in the morning and evening, and you should choose a place with fresh air and smooth roads.
fly a kite
Flying kites in spring can help you breathe, clear your head and promote metabolism. When flying a kite, you can move your whole body joints and stretch your muscles. 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.
Go, VS, ride a bike.