Exercise program 1: skating
There are many large and small roller skating rinks, and there are real roller skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability.
Suitable for the crowd: there is no age limit, but I suggest you learn as soon as possible now, if you can't learn at present.
Sports equipment: sportswear (if you are a novice, don't wear skirts), roller skates.
Exercise effect: it helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.
Fat burning value: 420 calories/hour.
Exercise evaluation: Take action for such a simple exercise.
Exercise Plan 2: Bicycle
This is a sport we are familiar with. It effectively combines fitness with our daily life, that is, it won't take up our extra time.
Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.
Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.
Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.
Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.
Fat burning value: 240 calories/hour.
Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports.
Exercise Plan 3: Jogging/Walking
Nothing is more popular than jogging and walking. You don't need too much investment, but you can get huge benefits. Americans even invented a new word called "WOGGING", which comes from the combination of jogging and walking. It means combining jogging with walking to show the inseparability of the two sports.
Suitable for people: suitable for all people, it is best to choose running. If you love sports or lose weight, if you don't have time, I suggest you put your morning exercises on your way to work every day. You'd better not take the bus if you can walk.
Sports equipment: sportswear, running shoes.
Sports expenses: none; If you are not picky, asphalt road can be your playground.
Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.
Fat burning value: jogging: 420 calories/hour, walking: 240 calories/hour.
Sports evaluation: low investment, high income, but the key is persistence.
Exercise Plan 4: Golf
Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment, moderate exercise, so that your body and mind have been exercised.
Suitable for people: people aged 8 to 80 can do it, but it tends to be patient and flexible, but it can also make you patient and flexible.
Sports equipment: clothes suitable for sports, golf shoes, gloves and bats.
Exercise effect: This exercise is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers; Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better.
Fat burning value: about 270 calories/hour, one game lasts about 3 hours, and it can burn 8 10 calories.
Sports evaluation: a sports event that is beneficial to the body and mind, but with a relatively large investment.
Exercise plan 5: Riding a horse
Riding seems a little far away from us. I remember how chic riding is, but in any case, riding is a fashion and a trend.
Suitable for the crowd: women under 40, because this sport is more dangerous.
Sports equipment: cycling clothes (or general sportswear), horses (preferably a group of smart and accessible horses) and hats.
Exercise effect: It can exercise your agility and coordination, and it can exercise all your muscles, especially the leg muscles.
Fat burning value: 240 calories/hour.
Exercise evaluation: Close to the natural way of exercise, which makes you happy physically and mentally.
Sports Program 6: Volleyball
When our women's volleyball team won five consecutive championships, we were still young, but many of us were fascinated by this sport. Volleyball will make our thinking more flexible. It is an art, and its charm lies in its collective efforts.
Suitable for people: people under the age of 35, after all, it has great exercise intensity.
Sports equipment: sportswear, sports shoes.
Exercise effect: it will make you higher and higher, so I suggest you join this exercise as soon as possible, which is especially effective for the exercise of arm muscles and abdominal muscles, and is also very helpful for improving your sensitivity.
Fat burning value: 180 calories/hour.
Sports evaluation: make your cooperation ability stronger.