The outdoor sports that can lose weight the most also have certain skills. This exercise can help us exercise well. We should arrange the exercise time reasonably. Aerobic exercise can increase the oxygen content in our brain. Let's see what outdoor exercise can lose weight best.

The best outdoor exercise 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.

The most weight-losing outdoor sport 2 mountaineering

Suitable for people: IT people who work in dark computer rooms.

Reason: IT people are in the closed computer room all day, and are troubled by the turbid gas and radiation emitted by the computer all day. If you stay in the gym on weekends, your skin and body that haven't breathed fresh air for a long time will strongly protest against you. Go mountain climbing on weekends, let yourself be in nature, breathe heartily, sweat heartily, and throw away the boredom and fatigue of the week.

Effect: Mountaineering is an excellent aerobic exercise, which can promote metabolism, accelerate blood circulation, improve endurance and leg strength, and enhance cardiopulmonary function.

long-distance run

Suitable for the crowd: I have been working in a sedentary way, leaving behind many things such as low back pain and cervical spondylosis, such as editors and freelance writers.

Reason: It stands to reason that long-distance running is more suitable for this kind of people, but it is not effective to concentrate on running for two days on weekends, and long-distance running is a more intense activity and should not be carried out on weekends. Jogging in free water has become the latest fitness exercise abroad and is an ideal exercise. Because jogging in the water can evenly distribute the body load, it has obvious advantages over running on land. Moreover, in deep water, the runner's lower limbs do not shake, so he is not easy to get hurt, and he will feel very comfortable after exercise.

Effect: The resistance of water is 12 times that of air. Running in water for 45 minutes is equivalent to running on land for two hours. Jogging in water is especially suitable for obese people. Because the density and heat transfer of water are greater than that of air, jogging in water consumes more energy than on land, and you can gradually get rid of excess fat in your body.

skate

Suitable for the crowd: people who have little activity at ordinary times and are too lazy to exercise even on weekends.

Reason: Skating is a fitness program that integrates exercise and entertainment. For lazy people, talking and laughing is the relaxation exercise that can achieve the best fitness effect. Skating mainly exercises leg muscles, which can improve the flexibility and coordination of limbs.

Effect: Roller skating consumes 175 calories every half hour, which can enhance the flexibility of the whole body and the strength of all parts of the body.

ride a horse

Suitable for the crowd: the work pressure is great and there are certain risks, such as starting a company by yourself or the management of the company.

Reason: I'm nervous all day and really tired. Think about being a herdsman on weekends and galloping freely under the blue sky and white clouds. Isn't it better to satisfy your desire to fly than to play golf? After all, everyone's life circle is just a corner of the world. We are eager to get rid of that small circle and look forward to a wider world. Perhaps when riding a horse, at the moment of flying, our dream has been half realized.

Fitness effect: Riding a horse can exercise your agility and coordination, and can exercise all your muscles, especially your leg muscles. Riding a horse for an hour consumes 2700 calories, which is the same as playing golf for a day.

diving

Suitable for people: people who work step by step from nine to five every day, such as government civil servants and secretaries.

Reason: You are tired of the same life. Perhaps you have long longed for change and excitement in your heart, but you are afraid to try. Diving will satisfy your expectation of excitement and free life. At the bottom of the water far away from the crowd, you seem to have come to a world completely different from reality. Here, you can ignore it, like a free fish, and that feeling is really happy like a fairy. When you return to the real world from the bottom of the water, you will feel that you have completely changed, and the crux and troubles that were originally trapped in your heart have become so insignificant.

Effect: Diving is a full-body exercise, and the exercise effect is comparable to swimming. In addition, people who can't swim can do it.