The best outdoor exercise for the summer (1): To do what you can

Recently, the high temperature weather swept across the land of Huaxia, how to escape from the heat, and backpacking to go “End of the World”. Outdoors to go hiking, upstream, and drifting became the fashion of many young people. Even the simple sports activities at the doorstep are different from the traditional indoor fitness because of nature and ease.

Outdoor sports must be measured

Breathing natural fresh air and avoiding noisy and crowded people, while increasing their resistance, it also reduces the risk of suffering from infectious diseases. This is an important reason why outdoor sports are increasingly popular across the world. Although the outdoor fitness exercise is more casual, it is also easy to walk away from the front. Professor Shi Donglin of the Department of Sports Training at Hebei Sports Institute reminded that outdoor sports should be scientifically balanced, otherwise it would be like eating a partial eclipse.

Shi Donglin said that fitness should be balanced by improving body strength, endurance, cardiorespiratory function, and body flexibility. For example, Tai Chi focus on exercise muscle endurance, rope skipping focuses on exercise cardiopulmonary function, and conventional equipment exercises focus on exercise muscle strength. Due to different emphasis on different fitness items, outdoor fitness workers should not be too "focused" on a certain type of exercise, but should participate in various fitness programs and exercise all parts of the body.

In fact, due to the lack of guidance from professional coaches, bodybuilders often act according to their own habits and preferences. For fitness programs such as badminton, table tennis, and kickboxing, many bodybuilders are accustomed to exercising on one side of the arm (or leg). This can easily lead to incoordination of muscle groups and may cause problems such as scoliosis. Therefore, bodybuilders who like to do this type of fitness program should often change their physical activity on the other side or participate in some other projects to balance their physical development.

In addition, outdoor sports should be gradual and measured. Many people are concerned about the lack of exercise intensity, the lack of exercise effect, or the intensity of excessive exercise. So how do you determine your exercise intensity? Shi Donglin suggested that the initial exercisers exercise 3-4 times a week. Each time they choose different types of exercise to exercise, they will be able to increase their body resistance to some extent. If you feel soreness the next morning after your workout and some muscles feel tired when you continue training, it means that the previous day's exercise intensity is too great. You should reduce the amount of exercise and do more stretching exercise to restore the body as soon as possible. .

For those elderly people and those with cardiovascular diseases, the scientific rationality of outdoor sports needs special attention. Cardiovascular patients can choose moderate intensity walking, jogging and other aerobic training, each exercise time can not be too long, half an hour is appropriate. When exercising on a treadmill, the speed should not be too fast, the amount of exercise should not be too large, and it is even more difficult to perform slamming, rapid rotation, vigorous use, and low-headed exercise. Because the overload of exercise can easily lead to acute cerebral ischemia and hypoxia, may cause acute myocardial infarction or cerebral infarction. When cardiovascular patients participate in various outdoor physical exercises, they must take medication and prevent them under the guidance of a doctor. Patients with lumbar spine, cervical spine, and osteoporosis must also exercise under the guidance of orthopaedic surgeons to prevent irregular exercise and bring new damage to the body.

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