What kind of exercise is suitable for spring?

Abstract: The climate change in spring is quite repeated, so how to exercise is very particular. In order to prevent accidental injury to the body during spring exercise, let's take a look at the matters that should be paid attention to in spring exercise: avoid sudden exercise, avoid sudden exercise, avoid breathing with your mouth, avoid wearing thin clothes, etc. The article also summarizes the most suitable sports in spring: brisk walking, cycling, mountain climbing and so on. Matters needing attention in spring exercise What exercise is suitable for spring?

How to exercise in spring?

Autumn harvest, winter storage, spring life, long summer. Spring is coming, everything is reviving, and the human body needs exercise. People who have been hibernating for a winter can finally get out of their homes and go for an outing in the suburbs to feel the vitality of spring, seize the time to exercise their bones and get rid of the accumulated fat.

After the "sports low tide period" in cold winter, the functions of human organs are at a low level, and the seasonal activity is low. At this time, the muscles are slack, the ligaments are hard, and the functions of the central nervous system and visceral system are low. If you are eager to carry out intense and improper exercise, it is easy to cause injuries. Therefore, every spring is the season of high incidence of sports injuries. The climate change in spring is quite repeated, so how to exercise is very particular; In order to prevent accidental injuries in spring sports, attention should be paid to item 10: Luo Hanhua, Department of Rehabilitation, Guangdong Provincial Hospital of Traditional Chinese Medicine.

First, avoid sudden exercise and advocate gradual progress: the main purpose should be to restore physical function, step by step and suit people; Do enough warm-up activities before exercise to fully relax muscles and ligaments. For example, you should do joint activities, stretch ligaments and do some simple physical exercises before exercise.

Second, avoid foggy days and advocate indoor sports: the fog is heavy in spring, and the fog beads contain a lot of harmful substances such as dust and pathogenic microorganisms. During exercise, due to the increase of breathing ability, the lungs are bound to inhale more harmful substances. It is best not to do outdoor sports, but to promote indoor sports.

Third, avoid breathing through the mouth and advocate breathing through the nose: in foggy spring, there are many dust and germs. Breathing during exercise should try to inhale through the nose and exhale through the mouth. Exercise should form the habit of breathing through the nose, because nose hair can filter out the air and protect the trachea and lungs from dust and germs.

Fourth, avoid wearing thin clothes and advocate warmth and cold protection: the climate changes repeatedly in spring, and the weather is hot and cold. In early spring, when the temperature is warm and cold, physical activity is too large and sweating is too much. Once it is blown by cold air, it is easy to catch a cold and induce various respiratory diseases. Therefore, pay attention to climate change. Don't take off your coat immediately when you start exercising in spring, and then gradually reduce your clothes after your body is slightly hot. After the exercise, you should immediately wipe your sweat and put on clothes to prevent catching cold.

5. Avoid exercise on an empty stomach, and advocate eating before exercise. Avoid morning exercises on an empty stomach in spring. Don't do morning exercises on an empty stomach or a full stomach. If you ignore the physical loss, besides hypoglycemia, human blood is sticky, coupled with factors such as low temperature and vasoconstriction in spring, if you exercise on an empty stomach, you may suddenly die of hypoglycemia and heart disease. You'd better eat something before exercise. Such as bread, milk, eggs and fruits, until they are half full. Drink plenty of water to keep your body hydrated. In spring, because the temperature is still low, people often ignore the importance of drinking water during exercise. In fact, at this time, the climate is relatively dry, and a lot of perspiration is needed during exercise, so at this time, exercise should pay attention to replenish water in time. It is advocated to drink a cup of warm water before exercise to dilute the blood viscosity, eliminate the toxins accumulated in the body, play the role of "internal washing", and reduce the reabsorption of intestinal endotoxin by the large intestine before exercise.

6. Avoid getting up early and going out to exercise, and advocate doing it in the afternoon: it is foggy in spring and the air is not fresh in the morning. Before sunrise, the air pollution on the ground is the heaviest, and there is less oxygen at this time. Morning exercise is not advocated in spring. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh. It is recommended to exercise at dusk, and the air around 4 pm in spring is rich in oxygen negative ions.

7. Avoid strenuous exercise and advocate adjustment and adaptation: Traditional Chinese medicine health care believes that spring exercise is very important, which can better adapt to the changes of yang in the body and remove the cold accumulated in the body in a winter. It is a very beneficial health care method. But strenuous running, jumping and sweating are not recommended. "Yang is born in spring, and excessive exercise and loss are not conducive to human yang and growth." In spring, exercise is mainly to restore the functional level of the human body. We should not blindly pursue the amount of exercise, but pay attention to moderation. The initial amount should not be too large, so we should pay attention to the way and rhythm and exercise step by step. Don't blindly increase the amount of exercise for the sake of "crash". Prevent muscle and ligament damage caused by sudden increase in exercise. In spring, the body needs an adjustment stage to adapt to the large amount of exercise. Sudden heavy exercise will cause great consumption to the body. We should choose ways with slow pace and little exercise, such as mountain climbing, jogging, walking, Tai Chi, aerobics and so on. Calculation of the amount of exercise: It varies from person to person, and the intensity of exercise after exercise is (220- age) × (0.65-0.85).

8. Avoid anaerobic exercise and advocate aerobic exercise: In spring, you should choose suitable aerobic fitness programs, such as cycling, mountain climbing, brisk walking, playing basketball, football and other outdoor sports in a spacious and well-ventilated fitness place. And long-term persistence, fitness is expensive in the long run. It is also a good choice to exercise on treadmills, equipment and aerobics. At the gym. The good atmosphere of everyone working together and promoting each other in the gym helps to stick to it.

Nine, avoid three kinds of bad weather in morning exercise:

1. Rain and fog weather: Today's "fog" is not the "water fog" in the past, but mostly "polluted fog" with serious pollution. Tiny droplets contain a lot of pollutants and pathogens. When morning exercises increase, more pollutants will be inhaled. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease.

2. Low temperature weather: If the temperature is too low in winter morning, or the temperature drops suddenly, it is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to cold, and the elderly should also pay attention to keeping out the cold.

3. In the forest on rainy days: If you want to do morning exercises on rainy days, you should advocate doing them in the forest. Because trees are not exposed to sunlight at this time, they still breathe oxygen and spit carbon, which will cause carbon dioxide poisoning. At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body.

X. time selection: spring exercise and fitness time can be selected 14:00-20:00. The research shows that after 14: 00, the human body's function begins to rise, and it reaches the best at 17: 00 to 19: 00, when the exercise choice is obviously appropriate.

What is the best exercise for spring?

Spring is the best season for health investment. Regular exercise can enhance human immunity and significantly reduce the incidence of respiratory diseases in a year. Going out for an outing is not only good for your health, but also the most important thing is to relieve the depressed mood in winter. Walking in the outside world, whether it's an outing, mountain climbing or other outdoor sports, will be more rewarding than indoor fitness.

As soon as they hear that they are going on an outing, many people will be eager to try. Simple, economical and easy green fitness exercise can make people away from the noise of the city, bathe in the fresh air in the mountains and feel comfortable. But what should we do? You might as well choose your favorite exercise style according to your hobbies.

stop

On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.

Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.

Ride a bike

Riding this kind of physical bicycle and crossing the surrounding beautiful scenery like a picture scroll, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you have actually started acupoint massage unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue.

Tip: Free riding refers to unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.

climb mountains

Mountaineering is an excellent aerobic exercise, and the air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart. Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.

Tip: Mountain climbing is usually carried out in the early morning, but the intensity should not be too high. The heart rate should be kept at 120- 140 beats/min. Rock climbing should be done step by step, first do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood flow back from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.

fly a kite

Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying a kite, you can move your whole body joints, stretch your muscles and promote blood circulation; Metabolism, improve blood circulation, look up and see far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue. Tip: When flying a kite, you should pay attention to protecting your neck. Don't lean back your head and neck for a long time, lean back and look up alternately, mainly looking up. It is best for two or three people to fly kites together, and it is advisable to choose a flat and empty venue.

Play golf

The hitting action of golf requires the use of all muscles and joints, especially the waist, shoulders and arms, which is beneficial to exercise the flexibility of the body and correct bad posture. Golf is a good and gentle sport. Playing golf for 75 minutes consumes about 445 calories, which is equivalent to riding at the speed of 16 km per hour for 65 minutes. Playing golf requires great endurance. Walking outdoors for an hour or two can not only exercise the heart, but also not increase the burden on the heart.

Tip: It is easy to get hurt when playing golf. If the swing posture is incorrect, such as improper joint movements, uncoordinated movements, improper exertion and other reasons, it will cause tendinitis, muscle strain, ankle sprain and so on. Be sure to warm up for 5 minutes before exercise, especially to fully exercise the waist, shoulders, wrists and ankles.