Going for a walk in the outside world, whether it is an outing, mountain climbing, or other outdoor sports, will be more rewarding than indoor fitness. As soon as they hear the outing, many people will be eager to try. Simple, economical and easy green fitness exercises can make people stay away from the noise of the city, bathe in the fresh air of the mountains, and feel comfortable physically and mentally. But what exactly should you do? You might as well choose the most favorite exercise method according to your own hobbies.
- Go quickly
On the days when spring is just beginning, walking briskly for fitness is a good choice. For people who usually lack exercise, it is not very scientific to practice running at the beginning, and it is easy to cause an impact on the knee joint. Brisk walking is different. Strolling in the suburbs with fresh air not only breathes fresh air, but also achieves the effect of exercising and consuming fat. Experts suggest that a person should consume at least 3,000 calories per day for exercise, which is exactly the same as walking 10,000 steps. Tip: Prepare cold-proof clothing, comfortable shoes, and do moderate stretching and bending exercises. After walking for 5 minutes, 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, which can be done in stages, with at least 30 minutes of brisk walking each time.
- Cycling
Riding this kind of bicycle that relies on physical strength to step on, passing through the wonderful scenery like a picture scroll, I can’t help feeling very happy, and I suddenly feel that this is not only a kind of fitness exercise, but also a kind of spiritual exile. There are many acupoints corresponding to the human body on the hands and feet. When you hold the handlebar tightly and pedal the bicycle hard, you have actually started the body acupoint massage unconsciously. Cycling not only accelerates blood circulation through leg movement, but also strengthens the microvascular tissue. Tip: The free cycling method is unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; the intensity cycling method can specify the speed of cycling in kilometers per hour, which can effectively strengthen the Stimulation of the heart and lungs, exercise the human cardiovascular system; intermittent cycling can alternate between fast and slow, for example, first slow for 5 minutes, then fast for 5 minutes, and then repeat this cycle several times; aerobic cycling Riding mainly at a moderate speed, generally 45-60 minutes, is good for weight loss and improving cardiopulmonary function.
- Mountaineering
Mountaineering is an excellent aerobic exercise. The air in the mountains is very fresh, which is very beneficial for improving lung ventilation, increasing lung capacity, improving lung function, and enhancing the contractility of the heart. The bumpy roads in the mountains are beneficial to improve the balance function of the human body and enhance the coordination ability of the limbs. Especially walking on the non-step sections without artificial modification can make the human muscle fibers thicker, develop the muscles, and enhance the flexibility of the limbs. In addition, looking far from the top of the mountain can relieve the fatigue of eye muscles, and can also relax and rest the tense brain. Tip: Mountaineering is generally chosen in the early morning, but the intensity should not be too large, and it is advisable to keep the heart rate at 120-140 beats/min. Climbing should be done step by step. First, do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing rate. At the end of the workout, relax and allow the blood to return from the limbs to the heart. When exercising, pay attention to adding water to reduce fatigue and restore physical strength as soon as possible.
- Fly a kite
Going out and flying kites in the spring can breathe fresh air, clear your mind, and promote metabolism. When flying a kite, you can move the joints of the whole body, stretch the muscles and bones, and promote blood circulation; metabolism, improve the state of blood circulation, look up when flying a kite, extreme farsightedness, can adjust the muscles and nerves of the eyes, and eliminate eye fatigue. Tip: When flying a kite, pay attention to protect the neck, do not lean back for a long time, but alternate between leaning back and looking up, and looking at the head is the main thing. It is best to fly a kite with 2 to 3 people, and it is advisable to choose a flat and open field.
- Golf
A golf shot needs to use the muscles and joints of the whole body, especially the waist, shoulders and arms to complete, which is beneficial to exercise the flexibility of the body and can also correct bad posture. Golf is a good gentle sport, and playing 75 minutes of golf consumes about 445 calories, which is equivalent to cycling at 16 kilometers per hour for 65 minutes. Playing golf requires a lot of human endurance. Walking outdoors for one or two hours continuously can exercise the heart without increasing the burden on the heart. Tip: Golf is easy to get injured, if the swing posture is not correct, such as improper joint movement, insufficient coordination of movements, improper force and other reasons, it will cause tendonitis, muscle strain, ankle sprain and so on. Be sure to do a 5-minute warm-up exercise before exercising, especially to fully activate the waist, shoulder joints, wrists, ankles and other parts.
