Spring health should participate in outdoor activities to recommend 4 kinds of healthy aerobic exercise

Spring health to participate in outdoor activities recommended 4 kinds of healthy aerobic exercise date: 2016-03-23 ​​10:33

Spring life, summer and long years, autumn harvest and winter collection are the law of nature's transportation. In spring, everything is revived, and human health has to follow the laws of nature. After a long period of dormancy in winter, the function of various organs of the human body is at a low level. The vernal equinox, which is the middle of the spring, is neither cold nor hot, and it is a good time for riding. At this time, taking part in outdoor sports can help people increase their vital capacity, improve their muscle endurance and cardiorespiratory endurance, and enhance their physique. To promote health.

Spring winds, wind, outdoor sports must pay attention to keep warm, according to the temperature changes in time to add or subtract clothes, but also pay attention to their own safety, must be fully prepared before exercise. It is best for the elderly and children to exercise with adults. At the same time, you should choose the exercise method that suits you and gradually increase the amount of exercise. Exercise should pay attention to add water in order to reduce fatigue as soon as possible to restore physical strength.

Climbing

Mountain climbing is an excellent aerobic exercise. The mountains are rich in vegetation, fresh air, and full negative oxygen ions. While exercising, they can also help people relieve stress. According to research data, there are only 40 to 50 negative oxygen ions per cubic centimeter of air in a typical urban home. There are only 100 to 200 outdoor air in the city, and there are more than 20,000 airborne subjects in the forest and seashore. The negative oxygen ions in the air can not only enhance the function of the cerebral cortex, but also enhance the heart and lung function, promote blood circulation, and stimulate the human hematopoietic function.

In addition, the bumpy mountain roads are beneficial to improve the body's balance function, enhance the coordination of the limbs, and enhance the flexibility of the body. Looking at the distant scenery in the green mountains and waters can relieve eye muscle fatigue, prevent myopia, but also make the nervous brain to relax and rest.

However, it should be noted that the impact on the knee is greater when it goes downhill, so be slower. People who are overweight and have poor knee joints should reduce the number and duration of mountain climbing and use trekking poles during mountain climbing to help share weight and reduce the burden on the knee joint.

Riding

Cycling is also a typical aerobic exercise that can enhance cardiopulmonary function. In the process of riding, the main large muscle group of the human body can participate in the work, not only can lose weight, but also can make the body shapely. For the prevention of heart disease, hypertension, diabetes and other chronic diseases have a significant effect. In addition, cycling can also help outdoor athletes release psychological pressure. For cycling exercise for the purpose of regular fitness, the heart rate is controlled below the anaerobic threshold heart rate, and the exercise intensity can be controlled by 170-age. Each exercise time is about 20 to 40 minutes. If the exercise intensity is low, it can be appropriately extended. However, it is not recommended to exercise for too long to prevent fatigue damage.

Participate in outdoor riding activities with certain risks, must be equipped with a full range of protective equipment, including riding helmets, riding gloves, magic scarf, insulated water bottles. At the same time, outdoor riding is best to go hand in hand and take care of each other. In the process of riding, we must abide by traffic laws and regulations, and we must not be arbitrarily strong. We must pay attention to safety and road conditions. In particular, long-distance downhill slopes should slow down the speed.

Walking step

Walking is the safest, easiest and most economical aerobic exercise. The middle-aged, the elderly and the young people with better physical fitness are suitable for brisk walking. The speed is 5 to 6 kilometers per hour and the walking speed is about 120 steps per minute. Adhering to the quick-walking exercise can improve the body's heart and lung function, reduce body fat rate, and reduce cardiovascular and cerebrovascular diseases. , Diabetes, hypertension and other chronic diseases occur; the elderly with weaker physical fitness should choose to take a walk slowly, about 80 steps per minute, speed 2 to 3 kilometers per hour, can help stabilize emotions, eliminate fatigue, but also to help stomach digestion effect.

Walking informally, we should determine the speed and length of time according to the individual's physical strength. The size of the exercise load should follow suit naturally. We should work hard and see the slightest degree of sweat.

fly a kite

When flying a kite, people constantly run, draw lines, and control. Through the coordination of hands, eyes, and activities of the limbs, they can achieve the purpose of dredging the meridians, regulating air, and blood, and strengthening one's health. The eyes are constantly staring at the kite and can help regulate eye muscles and eliminate fatigue. Reflexion of the neck can help maintain the muscle tension of the cervical spine and the spine, relax the muscles of the neck, help maintain the physiological curvature of the cervical spine, and improve local blood circulation.

When flying a kite, middle-aged people and those with cervical spondylosis should be careful not to fall back too long. You can look at Alternation of Peace and Vision. It is best to choose a flat and open space. Do not choose lakes, rivers and places with high-voltage power lines to avoid accidents.

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