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Outdoor sports and fitness

Outdoor sports and fitness


Many people think that outdoor sports is a way of life choice. Outdoor sports can not only experience the fun of life, but also make friends with people who like outdoor sports as much as themselves. What should we pay attention to in outdoor sports?

1. Pay attention to time
Human activities are controlled by the biological clock. It is especially beneficial to health to arrange exercise time according to the biological clock law. Winter fitness is ideal between 2 pm and 7 pm. The best time to exercise in the morning is around 10 o'clock. In these two periods, the air pollution is small, and people's exercise ability is at a higher peak, which is more suitable for exercise.
2. Pay attention to your clothes
The clothes should be soft and not too tight during fitness. After warming up, take off your thick coat. Pay more attention to keep warm when exercising outdoors. After exercise, your body will get hot. You must not stand in a windy place to blow. You should return to the room as soon as possible, dry your sweat and change into clean clothes.
The head, back and feet should be protected when exercising outdoors. The cold air invades the body from the fur, mouth and nose, which will not only affect the effect of fitness exercise, but also cause colds and illness. Usually some fitness enthusiasts like to wear fitness shoes for winter, which is not good. Because the rubber soled shoes conduct heat quickly, the soles of the feet are easy to be cold when not exercising, leading to frostbite, arthritis and other diseases.
3. Pay attention to exercise
To participate in fitness activities, you should choose appropriate sports according to your own specialties, hobbies and interests, and increase the exercise density in a planned way to gradually extend the exercise time. Exercise intensity should be appropriate. The appropriate intensity is determined by reliable pulse value.
The research shows that the highest safe pulse value for exercise and fitness is 170 times / min for people aged 20-29 years; The pulse rate of 30-39 years old was 160 times / min; The pulse rate of 40-49 years old was 150 times / min; The pulse rate of people over 50 years old is 140 times / min.
4. Pay attention to the environment
In winter, it is not suitable to do fitness exercises in the courtyard with soot and turbid air. At the same time, pay attention to the weather with poor weather conditions, such as heavy wind and sand, heavy snow or too cold weather, and do not exercise outdoors for the time being. If you want to exercise outdoors, you should pay attention to choosing a place facing the sun and sheltering from the wind.
When exercising in the gym, keep the indoor air well ventilated and fresh. If people stay in an environment with closed doors and windows and serious air pollution for too long, they will suffer from dizziness, fatigue, nausea, loss of appetite and other phenomena, and the exercise effect will naturally be poor.

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