How to get fit in spring!
2022-02-24How to get fit in spring!
- Walking
Brisk walking has been called the “best, most popular, and cheapest exercise” in the world, and it’s everywhere if you want to. The Ministry of Health of our country recommends that to stay healthy, walk at least 6,000 steps a day. Did you reach it? Spring is in full bloom, and it’s a good time for outdoor activities. It is worth noting that our fitness walk here is not a casual walk, but a walk of 5 to 6 kilometers in an hour (about 100-120 steps per minute), 5-6 times a week, when walking A certain intensity needs to be controlled. The intensity of brisk walking should be moderate. We can use the talk test to simply assess the exercise intensity. That is to say, if you feel shortness of breath during brisk walking, but you can still speak, this intensity is more appropriate.
- Fly a kite
“Painted into paper kites lead by a thread, relying on the spring breeze to rise to the blue sky”. Spring is here and the wind is blowing, most people will choose kite flying as a sport and return to nature. In the process of playing to achieve the purpose of physical fitness, why not do it. In the process of flying a kite, while breathing fresh air, we also exercise our hands, elbows, waist, legs, arms and other parts unconsciously. Some white-collar workers with shoulder or neck problems fly kites on weekends, which can effectively relieve body pain. It should be noted that some elderly people should not tilt their head and neck back for a long time during the kite-flying process. They can choose to alternate between the tilting action and the head-up action. In addition, when flying a kite, you can see far into the distance, which can effectively adjust the muscles of the eyes, eliminate eye fatigue, protect and increase eyesight, and is also a good choice for teenagers with heavy schoolwork.
- Mountain climbing
Mountain climbing is an excellent aerobic exercise. If you climb a mountain slope at a speed of 2 kilometers per hour for 30 minutes, the energy consumption is about 500kcal, which is equivalent to the energy consumed by swimming for 45 minutes. Mountain climbing is good, but there are also some points to pay attention to. Poor grasp of strength can easily hurt the body. Therefore, you must do preparatory activities before climbing a mountain, and make your muscles and joints active. Similarly, after climbing, be sure to do some cleaning and relaxation activities, such as continuing to walk on the flat ground for about 5 minutes after going down the mountain. It is most suitable to keep the center rate at 120-140 times per minute during the climbing process.
- Outing
The spring is bright and the vegetation is green, which is a good time for outing in the year. Going out for an outing can not only get close to nature and relax, but also strengthen the body and drive away the spring sleepiness. The ancient sport of outing is suitable for almost everyone, and the intensity of exercise load can be formulated according to our individual situation. The length of time also goes with the flow. For some elderly and frail people, it is about 60-70 steps per minute, and some hikers may walk about 70-90 steps per minute. For some people who have just recovered from the disease, they can also choose to go out for an outing. During the walk, take a walk and take a break. The time is fast and slow, and the speed is alternated, which is conducive to the recovery after the disease.
- Cycling
Cycling is an effective way to improve the muscular endurance and cardiorespiratory endurance of the human body. In the process of cycling, the main muscle groups of the human body are involved in the work, including the muscles of the legs, arms and waist and abdomen. Cycling is a typical aerobic exercise. Cycling at 70%-80% of your maximum heart rate for 15 minutes or more can help you burn calories and improve cardiorespiratory endurance. In addition, riding a bicycle can also help us release stress. After a stressful day at work, you can choose to ride a bicycle to relax your body and mind. Cycling for fitness purposes requires a good grasp of the exercise load. The intensity should be 60-90 times per minute, 20-40 minutes per exercise, 3-5 times a week, and in the long run, obvious health benefits can be obtained.
