Six kinds of outdoor exercise to lose weight, sedentary office workers and student parties all need exercise, and they should also pay attention to supplementing water during exercise. Proper exercise is good for health. This exercise is something we often do. Now share 6 kinds of outdoor exercise weight loss skills.

Six outdoor sports to lose weight 1 walking

Is it too rigid to walk? In fact, it is one of the best lifelong sports. You don't need a lot of special equipment, you can burn calories only by joints, even if the number of calories burned is relatively small compared with other sports.

At present, the National Fitness Guide recommends that people exercise for 30 minutes every day for a week (such as brisk walking). According to the guidelines, keeping a brisk pace and walking for 30 minutes five days a week can prevent chronic diseases. Just increasing a certain amount of physical activity can reduce people's heart attack crisis, diabetes and high blood pressure. Besides, if you are trying to lose weight, you should walk for 60 minutes every day for most of the week. In order to avoid repeated weight gain, you must walk for 60-90 minutes every day.

In the morning, you can consider walking to school or going to the bus stop. At lunch, take a bag of vegetables and eat while walking, or run errands. You can take the dog around after dinner.

Equipment: Good sports shoes are what you need.

Positive: Walking is an auxiliary exercise (beneficial to bone health) and beneficial to the adaptability of heart and lung. Walking is an exercise that almost everyone can complete, regardless of their fitness level.

Counterparty: it is impossible to lose weight, and it is impossible to be more suitable for cardiovascular exercise than other sports.

Jogging/running

Jogging is very beneficial to the health of your heart and lungs, and it can also enrich your energy. If you are trying to lose weight, it can burn calories faster than walking. On the negative side, the game does put more pressure on the joints-knees, ankles and hips.

Everything is improving gradually. It is generally believed that the amount of exercise and time added each week should not exceed 10%. The reason for this is that the heart and lungs can't adapt to high-intensity exercise at once, but the joints and muscles can adapt gradually, and the exercise to maintain pressure can make people energetic. Running too much or too fast can lead to tendinitis, muscle strain or stiffness.

Equipment: It is very important to have a good pair of running shoes. As for women, they need to wear high-quality sports bras. Watch where you run. The road with grass is very soft, it will not run smoothly, and there will be potholes on the road. The road is too hard to run, but good running shoes will absorb the shock.

Professor: Running is an excellent exercise for the heart and blood vessels. Women who weigh 150 pounds can burn 306 calories (one mile 12 minutes) by running for 30 minutes at a speed of 5 miles per hour. A study in a scientific book published by 1999 found that aerobic exercise, such as running, may be as effective as medication for those with cardiovascular problems.

On the opposite side: running makes muscles load, and joints are easy to cause injuries, such as tibial fracture and tendinitis.

Ride a bike

Cycling is not only an effective cardiovascular exercise, but also a kind of cycling. You can go for a ride or park near your home by bike, and enjoy the community you live in while riding. There are also many people who use bicycles as a means of transportation to work.

Running exercises people's thigh muscles (the muscles behind the thighs), while cycling uses quadriceps (the muscles in front of the thighs) more.

More importantly, when you ride a bicycle, your whole body moves with the bicycle, and your back and knees are exercised accordingly.

When you start to learn to ride a bike, it's best to have a soft seat, but not too wide. If you are a woman, you'd better choose a seat suitable for women, so that cyclists will be more comfortable, but it may take them a lot of time to get used to that kind of seat.

If the gym where you usually go in and out has a bicycle race training class, the coach will teach you how to ride a bicycle outdoors. This is also a way to learn basic bicycle maintenance.

Equipment: a bicycle, a helmet, a pair of gloves, and a pair of small palm pads that can absorb the friction between the hand and the car.

Pro: Riding a bike is a pleasure. It can be used as a means of transportation, and the range of muscle movement goes beyond walking or running.

Counterparty: The equipment may be very expensive. Cycling is not weight training, so you need to use other forms of weight training to double your strength training.

swim

Swimming is beneficial to the exercise of arms and legs, regulating the heart and blood vessels, and improving arthritis. In fact, swimming can help build perfect muscles. The weightlessness of water makes their exercise group more painless. Swimming can enrich people's energy, effectively prevent diabetes and hypertension, and reduce stress.

Equipment: swimsuit and goggles.

Professor: Most people can swim. It's fun, a good summer exercise, and it can also consume excess fat and keep fit.

On the contrary: not everyone has easy access to swimming pools, lakes or the sea. Swimming is not a very heavy sport, so you should give it up compared with other sports, such as walking or weightlifting.

hiking

Hiking is a physical activity. As long as you have one leg, you can do exercises that are good for your heart and blood vessels.

Not only that, hiking provides a relaxed atmosphere, which is nothing like exercise. Listening to the songs of birds, watching the leisurely stream and enjoying the cool breeze in the forest all put the body and mind under the pressure of daily rest, Sydney? McGregor said. She is a writer from San Diego. She hiked more than 60 miles in 60 times.

Hiking is also a great exercise, which can be done with your spouse or friends. But it does require some preparation.

A beginner should do some research and find a way to take a short hike in a well-equipped and scenic area, not too difficult or too special. Novices should also know the potential dangers in the areas they go to, such as snakes, wild lions, biting flying insects or bees.

Novices also need to be equipped with clothes with different temperatures, and at the same time need to determine whether there is water suitable for reference where they are going. A good hiking book introducing local conditions is necessary. The harder it is to walk, the more fulfilling it is.

Equipment: You need a pair of good hiking shoes, a backpack (carrying water and necessities) and a crutch, as much as possible.

Pro: Hiking is a great exercise, which can exercise people's thighs, arms and hips and train their heart's endurance. A woman weighing 150 pounds can sweep away more than 200 calories every 60 minutes of hiking.

Counterparty: Unless you live near the hiking area, it is a pure weekend activity. Try walking and jogging, which may be suitable for your Sunday exercise.

Six outdoor sports with the least weight loss 2 nuts

Nut seed food, although the lipid content is not low, is very recommended because it contains a lot of high-quality unsaturated fatty acids, among which pistachios are the least likely to make you fat. Pistachio nuts are rich in dietary fiber, and satiety can last for a long time. Eating a few snacks can resist the feeling of fasting, control appetite and avoid overeating. The calories of pistachios are not high, only 30 pistachios are 100 calories!

Beet juice

Beet, also known as "water chestnut", can't lose weight just by eating beet, but why can it help us lose weight? Because beets contain nitrates, they can restore physical strength and make you less tired. Drinking a glass of beet juice before doing weight loss exercise can prolong exercise 16%, and it is easier to achieve weight loss through exercise than others.

cucumber

Contains diacid, which can inhibit the conversion of sugar food into fat. Cucumber is also rich in cellulose, which can strengthen gastrointestinal peristalsis, make the stool smooth and the calorie content is low.

green tea

Catechins in green tea can help you manage your weight well. One cup a day is the healthiest. It can help you get rid of toxins, fat, waste and other fattening substances from the inside out.

Eggs (of hens)

Rich in high-quality protein, eating one for breakfast can make you feel full for hours! In this way, you don't have to worry about being hungry, and at the same time keep your lunch low. Some people skip breakfast in order to lose weight, thinking that they can lose weight by saving a meal. This is a big mistake. Long-term fasting will only make your appetite for the next meal worse. The easiest way to eat eggs is to boil eggs, or beat an egg flower when making thin soup, or even make a salad with boiled eggs and other vegetables.

wax gourd

It has diuretic effect, can expel water and lose weight. Eating wax gourd regularly can change the starch and sugar in food and prevent it from turning into fat. In addition, wax gourd is rich in vitamins and low in calories.