What do you need to know about springtime exercise?
On a spring day, a brisk walk should be your best bet. Experts suggest that the minimum amount of daily exercise for a person should be to consume 3,000 calories, which is exactly the same as walking 10,000 steps of calories consumed by roughly the same. For modern people, walking 10,000 steps a day is not an easy task.
Spring walking fitness note:
Preparation: cold clothing, comfortable shoes, do moderate stretching and flexing movement. After a five-minute stroll, it's time to pick up the pace.
Speed: old and weak people, about sixty to seventy steps per minute; long-distance walkers, men walk eighty to ninety steps per minute, women walk seventy to eighty steps per minute; faster, about 120 to 130 steps per minute.
Time: At least 30 minutes of brisk walking each time.
Goal: The amount of 10,000 steps per day takes one and a half hours and can be done in stages. Our basic goal is: 10,000 steps a day! Of course you can walk more if you want to be healthier!
Spring sports and fitness as a whole to do:
1, warm up before exercise
Spring physical exercise must be scientific. Before entering the main topic of exercise, the most basic when it is to do a good job of preparatory activities.
Winter brings us in addition to the cold and stiff: body organs such as internal organs, muscle function are at a lower level, bones and ligaments are very stiff, rashly bent low body, high kicking toes, and even twisting, jumping rope, are prone to cause sports injuries. Especially before engaging in strenuous exercise, "warm-up" is essential, which is to prevent muscle and bone damage.
2, out of the outdoors
Spring is concerned about the liver, doctors of traditional Chinese medicine told us, Chinese medicine pay attention to the five elements (gold, wood, water, fire, earth), and the spring belongs to the five elements in the wood, and the human body of the five organs, "the heart, the liver, the spleen, the lungs, the kidneys," corresponding to the five elements, so the liver is also a wood, the liver is also a wood, the liver is also a wood. Therefore, the liver also belongs to wood, and the physical properties of the liver and wood are the same. Therefore, having more contact with nature and welcoming the warmth of the spring sunshine will be of great benefit to the improvement of liver function and the health of the whole body and mind. So the first thing you need to do in spring is to go outdoors.
To pay attention to the time and pay attention to weather changes. Experts point out that the weather is very critical for spring sports, and the best time of day to exercise or work out is in the evening. Especially out of the outdoor exercise exercise people, in addition to the effect of exercise exercise body than other times obviously, absorb the amount of oxygen in the air is also much more than other times.
Chinese medicine also believes that the spring Yang Qi in the woods, rivers, lakeside air is particularly strong, these places are rich in a negative oxygen ions, it has a cough, eliminate fatigue, regulate the nerves, blood pressure, sedation and other effects. Sports location selection in the outdoors, can improve breathing, metabolism and blood circulation of the state, the more you practice the more spirit, even if it is a "spring" kind of annoying things are difficult to get close to.
Just sweat enough: spring morning and evening climate change, exercise, if you feel the weather is cooler, the exercise process after the body heat, do not immediately undress, it is easy to catch a cold, will cause a cold. How to exercise in spring? Exercise to let the body in a more comfortable ` state. Do not think that the more you sweat the more effective the exercise will be. In fact, in the case of the weather and temperature are more suitable, exercise exercise when the body slightly sweat will be more effective. Because too much sweat, the body's capillary blood holes are prone to expansion, coupled with the temperature is cooler, the cool dampness of the air will take advantage of the opportunity to invade the body, very easy to make the body by the wind and cold erosion caused by the cold and fever, thus inducing spring respiratory diseases.
3, exercise after the need to "cold body"
Corresponding to the exercise before the "warm body", after the exercise to pay attention to "cold body". "
The taboos and precautions of spring sports
1, according to their own conditions to choose the right sports
First of all, there is no kind of sports is suitable for everyone, according to their own physical condition to choose their own sports program. If you just blindly choose the exercise program, not only will not achieve the purpose of fitness, but on the contrary, it will be unfavorable to the body, such as suffering from high blood pressure or diabetes in the elderly to participate in the fast running, will be unfavorable to the body.
2, limbs do not too bare
In addition, although the weather has begun to warm, but the temperature is still very low, so exercise should pay attention to, limbs do not too bare, so as not to cause joint damage. And after the exercise, if the clothes are wet, you have to change clothes in time to prevent cold and cold.
3, the intensity should not be too large
Finally, the spring exercise intensity should not be too large. The purpose of spring training is to strengthen the body through exercise, do not need to carry out high-intensity strenuous exercise to avoid due to excessive activity and wear and tear on the human body Yang Yang and growth adversely affected. Spring fitness to no sweat or slightly sweat is preferred. If the amount of exercise is too large, it will make the fluid consumption is too much, damage yang. In addition to sweating too much, the pores are open, easy to wind cold.
4, in front of the haze do not hero
Everyone in the "drug". In the haze of the city center exercise, undoubtedly increase the burden on the lungs, dust in the pathogenic microorganisms is more likely to breathe into the body, triggering a variety of respiratory diseases, the loss is not worth it. In extreme weather, you should stay indoors for a "barrier-free exercise".
5, careful time
The best time to work out is at dusk and in the evening, because too early in the morning to outdoor exercise has many drawbacks, and research has proved that the evening exercise is better than the morning exercise. Because most of the human body rhythm in the morning is in the ascending stage or has reached the peak, the movement will accelerate the operation of the rhythm, resulting in "high on the high", resulting in rhythmic instability. In the afternoon, the human body rhythm is in the decline stage, appropriate exercise can accelerate the operation, and the afternoon and evening flowers and trees in the shade of a large amount of oxygen, this time the air is cleaner, so choose to exercise in the afternoon or evening will be better.
Discreetly moderate spring exercise should not be too much intensity. The purpose of spring exercise is to strengthen the body through sports, do not need to carry out high-intensity strenuous exercise in order to avoid due to excessive activity and wear and tear on the human body Yang Yang and growth have an adverse effect. Spring fitness to no sweat or slightly sweat is preferred. If the amount of exercise is too large, it will make the fluid consumption is too much, damage yang. In addition, too much sweating, pores open, vulnerable to wind and cold. Spring blossoms in a good time, we are not already started your exercise health program? Have you already felt the vigorous vitality that spring brings to you? In your spring exercise program is not already arranged for their own detailed exercise plan? But spring sports have a lot of places to pay attention to, spring sports taboos and precautions you have done detailed preparation? Next hurry to follow a detailed understanding of some of it, want to exercise health must pay more attention to oh.
6, warm up before exercise
After winter, the body's bones and ligaments in a stiff state, rashly carry out intense exercise prone to injury. Only in the exercise before a good warm-up exercise, in order to the body's reserve capacity gradually released, so as to achieve the effect of exercise.
7, carefully selected items
No one sport is suitable for everyone, according to their own physical condition to choose their own sports. If you just blindly choose a sports program, not only will not achieve the purpose of fitness, on the contrary, it will be unfavorable to the body, such as suffering from high blood pressure or diabetes in the elderly to participate in the fast running, will be unfavorable to the body.
Prudent clothing spring although the weather has begun to warm, but the temperature is still very low, so exercise should pay attention to, limbs are not too exposed, so as not to cause joint damage. And after the exercise, if the clothes are wet, you have to change clothes in time to prevent cold and flu.
8, the more you sweat, the better
It's time to dispel this idea, we must take into account the seasonal factors during the exercise. Early spring is still cold, a lot of sweating means that the pores are too dilated, wet and cold air is easy to take advantage of, so that the body by the wind cold cold cold cold, induced respiratory diseases. Spring exercise should be point to point, slightly sweaty to dry in a timely manner, and change to clean clothes, in order to prevent cold.
Spring exercise taboos and precautions nine, exercise is best at dusk and evening Secondly, the best time to exercise is at dusk and evening, because too early to the outdoor exercise has many disadvantages, and research has proved that the evening exercise is better than the morning exercise. Because most of the human body rhythm in the morning is in the ascending stage or has reached the peak, exercise will speed up the rhythm of the operation, resulting in "high on the high", resulting in rhythmic instability. In the afternoon, the human body rhythm is in the decline stage, appropriate exercise can accelerate the operation, and the afternoon and evening flowers and trees in the shade of the accumulation of a large amount of oxygen, this time the air is cleaner, so choose to exercise in the afternoon or evening will be better.
10, you are suitable for outdoor exercise
Moderate exercise will make people happy, emotional, appetite, sleep well, but not everyone is suitable to participate in outdoor exercise, such as cardiovascular disease, asthma, hypertension, and some high incidence of disease are not suitable for outdoor exercise.