First, climb the mountain.
Effect index: ★★★★★★★
Technical points: the climbing speed should be slow, and you can adapt to the temperature by increasing or decreasing clothes when going up and down the mountain.
The temperature in early winter doesn't feel very cold, but it decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes.
In addition, mountain climbing has a better exercise effect on cardiopulmonary function.
Safety of aerobic exercise
When doing aerobic exercise, be as careful as doing strength training, avoid injury, avoid high-intensity aerobic training, and be sure to add more water. If you feel dizzy or have difficulty breathing, you should stop exercising immediately.
Proper aerobic exercise is very beneficial to your overall health. With a healthy diet, it can help you reduce body fat and show muscle lines.
Second, jogging.
Effect index: ★★★★★★★
Technical points: each time is not less than 40 minutes, and the speed is mainly medium or jogging.
Running is the best aerobic exercise at present, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit.
Third, ride a bike.
Effect index: ★★★★★
Technical point: the combination of speed and speed can consume more heat.
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.
Fourth, badminton.
Effect index: ★★★★★
Technical points: It is very important to prepare before exercise to avoid injury.
Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match.
Safety of aerobic exercise
When doing aerobic exercise, be as careful as doing strength training, avoid injury, avoid high-intensity aerobic training, and be sure to add more water. If you feel dizzy or have difficulty breathing, you should stop exercising immediately. Proper aerobic exercise is very beneficial to your overall health. With a healthy diet, it can help you reduce body fat and show muscle lines.