Going outside is not only good for your body, but most importantly, it can relieve the depressing mood of winter. A walk outside in the world, whether it’s a picnic, hiking, or other outdoor sports, will be more rewarding than working out indoors. But what exactly should you go do? You may want to choose the most preferred form of exercise according to your own preferences.
Cycling
Riding a bicycle, which relies on your physical strength, through the wonderful scenery around you like a painting, you can’t help but feel happy and feel that it is not only a fitness exercise, but also a kind of pleasure of spiritual exile. People’s hands and feet have many corresponding points on the human body, when you hold the handlebars and pedal hard, in fact, has unknowingly started the body acupressure. Cycling not only accelerates blood circulation through leg movement, but also strengthens microvascular tissue.
Tips: free cycling method is unlimited time and intensity, mainly to relieve the physical and mental fatigue caused by the stress of life; intensity cycling method can specify their own each time, how many kilometers per hour cycling speed, can effectively strengthen the stimulation of the heart and lungs, exercise people’s cardiovascular system; intermittent cycling method can alternate fast and slow riding, for example, first slow ride 5 minutes, then fast ride 5 minutes, and then repeat this cycle Several times; aerobic cycling method mainly to medium speed riding, generally to ride 45-60 minutes, for weight loss and improve cardiorespiratory function are good.
Playing golf
A golf stroke requires the use of the muscles and joints of the whole body, especially the waist, shoulders and arms to complete, which is conducive to the exercise of body flexibility and can also correct poor posture. Golf is a very good gentle exercise, playing 75 minutes of ball about 445 calories of energy consumption, equivalent to 16 km per hour speed cycling 65 minutes. Playing golf, the human body endurance requirements are high, in the outdoor continuous walk for an hour or two, it can exercise the heart, but also does not increase the burden on the heart.
Tip: It is easy to get injured playing golf, if the swing posture is not correct, such as improper joint movement, the movement is not fully coordinated up, improper force and other reasons, can cause tendonitis and muscle strains, ankle sprains and so on. Be sure to do a 5-minute warm-up exercise before exercise, especially to fully move the waist, shoulder joints and wrists, ankles and other parts.
Hiking
Mountain climbing is an excellent aerobic exercise, the mountain air is exceptionally fresh, for improving lung ventilation, increase lung capacity, improve the function of the lungs is very beneficial, but also to enhance the contraction capacity of the heart. The bumpy roads in the mountains are good for improving the balance of the human body and enhancing the coordination of the limbs, especially walking on non-step roads that have not been artificially decorated, which can thicken the human muscle fibers and develop the muscles and enhance the flexibility of the limbs. In addition, the top of the mountain far-seeing, can lift the eye muscle fatigue, but also to relax and rest the nervous brain.
Tip: climbing is generally chosen in the early morning, but the intensity should not be too large, to keep the heart rate at 120-140 times / minute is appropriate. Mountaineering should be gradual, to do some simple warm-up exercises first, and then in accordance with a certain breathing rate, gradually increase the intensity. At the end of the exercise, to relax a little, so that the blood from the limbs back to the heart. Pay attention to hydration when exercising to reduce fatigue and recover strength as soon as possible.
Kite flying
Flying a kite in the spring light can breathe fresh air, clear your mind and promote your metabolism. When flying a kite, you can move your joints, stretch your muscles and bones, promote blood circulation, improve your metabolism, and improve your blood circulation.
Tip: Pay attention to protecting your neck when flying kites. Don’t tilt your head and neck back for a long time, but alternate between tilting your head back and looking straight ahead, mainly looking straight ahead. The best way to fly a kite is to have 2 to 3 people together and choose a flat and open field.
Quick walk
In the early days of spring, brisk walking fitness method is a good choice. For the usual lack of exercise for people, just started to practice running is not too scientific, easy to cause impact on the knee joint. The brisk walk is different, in the fresh air of the countryside stroll, both to breathe fresh air, but also to achieve the effect of exercise fat consumption. Experts suggest that the minimum amount of exercise a person should consume 3000 calories a day, which is exactly the same as the calories consumed by walking 10,000 steps.
Tip: Prepare cold-proof clothing, comfortable shoes, do a moderate stretching and flexing exercise, after 5 minutes of strolling, you can speed up the pace. People who walk faster can walk about 120-130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, and can be done in stages, each time should be at least 30 minutes of brisk walking.
Do yoga
On a mild sunny afternoon, away from the hustle and bustle of the city, it is a very pleasant experience to do yoga quietly on a green lawn and let your body sweat a little. The various postures of yoga massage the internal organs of the body, not only promoting blood circulation, stretching stiff muscles, and making joints flexible, but also balancing glandular secretions, strengthening nerves, and eliminating muscle tension and fatigue. The breathing techniques of yoga, through conscious breathing, can eliminate waste energy and false fire from the body, eliminating tension and fatigue.
