Learning "Air Vitamins" by Outdoor Walking
It was also called Tanchun and Xunchun in ancient times. People who have lived in the city for a long time and are busy with their work must take time out for an outing in spring.
The research data show that there are only 40-50 negative oxygen ions per cubic centimeter in the indoor air of general cities, and only 100-200 in the outdoor air of cities, but there are 700- 1000 in the air of rural fields and more than 20,000 in the air of forests and seaside. Negative oxygen ions in the air can not only enhance the function of cerebral cortex, but also enhance cardiopulmonary function, promote blood circulation and stimulate human hematopoietic function, so it is known as "air vitamin".
At the same time, overlooking the green mountains and green waters is also very good for vision, which can relax the ciliary muscles of the eyes, relax the refractive adjustment function of the eyeballs and prevent myopia.
If you move, you will continue to keep warm in hot weather.
Outdoor sports in spring should be done step by step, and preparations should be made before exercise to prevent trauma. After the "low tide" of exercise in winter, the muscles of the human body are relaxed, the functions of the central nervous system and internal organs are worse than those in summer and autumn, and the ligaments become hard, which makes it easy to get injured. Therefore, at this time, we should grasp the principle of gradual fitness, and we should not blindly increase the amount of exercise for "quick success and instant benefit", otherwise it will easily cause damage to our health.
In addition, fitness varies from person to person, and the exercise intensity should be 170 minus the heart rate after age. Strengthening the flexibility of the body during exercise can effectively reduce the chance of injury. Generally, joint muscles can be stretched by stretching after aerobic exercise.
Young people can exercise first.
Run slowly and exercise your ankles and knees to get ready. The preparation should be between 30 minutes and 40 minutes. Old people should choose walking exercise and then do aerobic exercise. Warm-up is very important. Even a slight exercise takes 5 to 10 minutes to warm up, which makes the body sweat slightly and the joints and ligaments are pulled apart. All joints used in exercise, such as ankles, knees, wrists and hips, should be active.
Exercise is not a one-off event, so we should pay attention to it regularly. On the one hand, the famous doctor Hua Tuo quoted the phrase "running water does not rot, and the householder does not rot", on the other hand, he pointed out the truth that "exercise does not fade" and on the other hand, he emphasized the importance of regular and uninterrupted exercise. Therefore, only by persistent and appropriate exercise can we keep fit.
Exercise, sweating, hats and towels are essential.
Spring Festival travel rush should also pay attention to cold and warmth, and the fitness time can be selected between 14:00-20:00. The research shows that after 14: 00, the human body's function begins to rise, and it is the best time to exercise from 17: 00 to 19: 00. Morning exercise is ok, but you must choose a place with good air environment. There are many negative ions in the air that are beneficial to the human body and are easily absorbed by the human body.
It is recommended to take a quick-drying towel with you for outdoor sports in spring and wipe the sweat from your forehead at any time. Sweat-wicking and quick-drying clothes are recommended, but you must be careful about the weather and the cold at night, and you must bring warm clothes.
Hats are indispensable items for outdoor sports in spring, so don't ignore them. First of all, in sunny weather, hats can block out the sun. Second, hats can effectively keep your head warm. More importantly, spring is a windy season. Wearing a hat can effectively avoid colds and headaches when you are sweating and resting in the wind.
go for a walk
There are differences in walking frequency between different ages.
Walking is a health care method worth popularizing. After a busy day's work, walking in the streets can quickly eliminate fatigue. One of the secrets of longevity of many birthday girls is to have a certain time to walk every day, especially in spring, because everything grows in spring, which is more conducive to good health.
Walking is informal, and the speed depends on personal strength. The length of time should also be natural, measured by tireless labor and slight sweat.
It is best for the elderly to walk slowly, slowly and steadily, about 60 to 70 steps per minute, which can stabilize people's mood, eliminate fatigue, and also have the effect of strengthening the stomach and helping digestion. A brisk walk is suitable for middle-aged and elderly people and young people with good health. It takes about 120 steps per minute. Long-term persistence can refresh the brain, excite the brain and make the lower limbs vigorous and powerful. When walking, you can cooperate with wiping your hands, rubbing your chest and abdomen, pounding your back, slapping your whole body and other actions to help dredge your qi and blood and generate yang.