What outdoor sports are suitable for spring and their tips?

Spring is a good season for people to do outdoor sports. So do you know what outdoor sports are suitable for spring? Follow me and take a look.

Outdoor sports suitable for spring

1. Walking

The frequency of walking varies according to age

Walking is a health regimen worth promoting Health care methods. After a stressful and busy day at work, taking a walk in the streets can quickly relieve fatigue. One of the longevity secrets of many longevity stars is to take a certain amount of time to walk every day, especially in spring, because everything grows hair in spring, which is more conducive to health.

Walking is informal, the speed should be determined by personal physical strength, and the length of time should be allowed to take its course. It should be measured by working hard without being tired and sweating slightly.

It is better for the elderly to walk slowly, with slow and steady steps, about 60 to 70 steps per minute, which can stabilize people's mood, eliminate fatigue, and also strengthens the stomach and aids digestion. Brisk walking is suitable for middle-aged and elderly people with good physical fitness and young people. It takes about 120 steps per minute. If you insist on it for a long time, it can invigorate the spirit, stimulate the brain, and make the lower limbs strong and strong. When walking, you can use actions such as rubbing your hands, rubbing your chest and abdomen, beating your waist and back, and slapping your whole body to help dredge qi and blood and generate yang energy.

2. Flying a kite

Don’t tilt your neck back for too long

“Make a paper kite and hold it by a thread, and rely on the spring breeze to fly up to the sky.” Most people choose kite flying as a sport. When the kite is flying, people are constantly running, pulling and controlling the kite. Through the cooperation of hands and eyes and the activities of the limbs, the purpose of dredging the meridians and strengthening the body can be achieved. Watching the kite fly high and keeping your eyes on the kite, your eye muscles can be adjusted and fatigue can be eliminated. This activity is especially suitable for teenagers.

Middle-aged and elderly people should pay attention to protecting their necks when flying kites, do not lean back for too long, and look up and down alternately. It is best to fly a kite in a group of two or three people and choose a flat, open space instead of lakes, rivers or places with high-voltage power lines to avoid accidents.

Tips

In addition to these four sports, young people can also choose strenuous sports such as running and playing ball. Middle-aged and elderly people can use low-intensity and low-energy sports. Consumed exercise patterns include slow walking, Tai Chi, traveling, cycling, entertainment, gardening, etc. Children can choose exercise projects based on venue, time, hobbies, etc., such as shuttlecock kicking, skipping rope, rubber band jumping, etc.

3. Mountain climbing

Dirt roads can better protect knee joints

Mountain climbing is an excellent aerobic exercise. If you climb at a speed of 2 kilometers per hour, Climbing a hillside for 30 minutes consumes about 500kcal of energy, which is equivalent to the energy consumed by swimming for 45 minutes. Although mountain climbing is good, if you don’t control the intensity well, you can easily injure your body. Therefore, you must do preparatory activities before climbing a mountain to activate your muscles and joints. Similarly, after climbing a mountain, you must also do some sorting and relaxing activities, such as continuing to walk on flat ground for about 5 minutes after going down the mountain. It is most appropriate to keep the heart rate at 120-140 beats/minute during mountain climbing.

The most common type of "climbing disease" is knee joint injury, and it is also the one most easily ignored by mountaineers. "The process of knee joint injury is not easy to detect. Once the pain is unbearable, it is difficult to fully recover, so prevention is very important."

1. Try to choose soil pavement. Step roads and stone roads are all hard roads. , bad for the knee joint.

2. Slow down your movements when climbing. The most taboo when climbing is running and striding. Not only is it dangerous, but it will also greatly damage the knee joints. When going down the mountain, you might as well try to lift the knees of both legs. Bend it slightly to put less stress on it.

3. Hiking shoes and trekking poles are very important. Professional hiking shoes can absorb shock, and trekking poles can share the force on the legs and maintain body balance.

4. Cycling

Safety equipment is essential

During the flower blooming season, low-carbon and environmentally friendly cycling is a sport that many people are keen on. Cycling is also an effective fitness method to improve human muscle endurance and cardiorespiratory endurance.

During cycling, the main muscle groups of the human body are involved in work. In addition, cycling can also help outdoor athletes relieve stress. Cycling for fitness purposes should have an intensity of 60-90 times per minute, 20-40 minutes per exercise, and 3-5 times a week. Obvious health benefits can be achieved in the long run.

Outdoor cycling is a dangerous sport, and safety is the top priority. People participating in cycling activities must be equipped with complete protective equipment, including cycling helmets, cycling gloves, magic headscarves, thermal water bottles, etc. If possible, quick-drying underwear and jackets should also be equipped.

At the same time, it is best to go together when riding outdoors. You can form a team when riding, so that you can take care of each other better. When riding, you must abide by traffic laws and don't be competitive. Especially when going downhill for long distances, you should slow down.

Tips for spring outdoor sports

Absorb "air vitamins" through outdoor outing

Outing was also called exploring spring and seeking spring in ancient times. People who have lived in cities for a long time and are busy with work must take time for outings in spring.

Research data shows that there are only 40-50 negative oxygen ions per cubic centimeter in the air in ordinary urban family rooms, and there are only 100-200 negative oxygen ions in the outdoor air in cities, while the air in rural fields can contain 700-1,000, up to more than 20,000 in the air in forests and coastal areas. The negative oxygen ions in the air can not only enhance the cerebral cortex function, but also enhance the cardiopulmonary function, promote blood circulation, and improve the human hematopoietic function, so it is known as the "air vitamin".

At the same time, looking far into the green mountains and green waters is also very beneficial to vision. It can relax the ciliary muscles in the eyes, relax the refractive adjustment function of the eyeballs, and prevent myopia.

Stay active and warm up even when the weather is hot.

Spring outdoor sports should be done step by step, and preparatory activities should be done before exercising to prevent trauma. After such a "low period" of exercise in winter, the muscles of the human body are relaxed, the functions of the central nervous system and visceral system are worse than in summer and autumn, and the ligaments are harder and easily injured. Therefore, when exercising at this time, we must adhere to the principle of gradual and orderly progress, and we cannot blindly increase the amount of exercise for the sake of "quick success", otherwise it will easily cause damage to the body.

In addition, fitness varies from person to person, and the exercise intensity should be based on a heart rate of 170 minus age after exercise. Strengthening body flexibility exercises during exercise can effectively reduce the chance of injury. Generally, joint muscles can be stretched through stretching exercises after aerobic exercise.

Young people can prepare by jogging and moving their ankles and knees before exercising.

The preparatory activities should last between 30 and 40 minutes. Older people should choose to walk slowly to move their body, and then do aerobic exercise. Warming up is very important. Even slight exercise requires 5 to 10 minutes of warming up to allow the body to sweat slightly and stretch the joints and ligaments. All joints used in sports such as ankles, knees, wrists, and hips must be mobile. .

Exercising is not something that happens overnight. You must pay attention to it and insist on it regularly without interruption. The famous doctor Hua Tuo quoted the phrase "running water does not rot, door hinges do not become beetles". On the one hand, it points out the principle of "moving will not decay", on the other hand, it also emphasizes the importance of regular and uninterrupted exercise. Therefore, only by consistent and appropriate exercise can we maintain good health and fitness.

A hat and towel are indispensable if you sweat during exercise.

In spring sports, you should also pay attention to keeping warm from the cold. The fitness time can be between 14:00 and 20:00. Studies have shown that after 14:00, human body functions begin to increase and reach their peak from 17:00 to 19:00. This period is most suitable for exercise. Morning exercise is also possible, 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 easy for the body to absorb.

For spring outdoor sports, it is recommended to bring a quick-drying towel with you to wipe off the sweat on your forehead at any time. It is recommended to wear sweat-wicking and quick-drying clothing, but you must be careful of weather changes and cold nights, so be sure to bring warm clothing.

Hat is an essential item for outdoor sports in spring. Don’t ignore it.

First of all, hats can block the sun in sunny weather. Second, the hat can effectively keep the head warm. More importantly, spring is a windy season. When you are sweating profusely and resting in the wind, wearing a hat can effectively avoid colds and headaches.

Necessary equipment for women’s outdoor sports

The first weapon: swimsuit

There is no need to introduce the swimsuit specifically, although its range of use is not too extensive. It is a vast place, but if there is a clear pool where you can swim freely at the hiking destination, it is a pleasant thing that many girls look forward to.

The second weapon: kettle

The common kettles on the market mainly include Spanish LAKEN, Swiss SIGG, and domestic military kettles. The performance of various kettles can be found online. Found.

The third weapon: headlamp

At night when you are blind, the light of the headlamp can give you a sense of security. Many people believe that in addition to being used outdoors, headlamps can also be used as a constant item at home to cope with power outages, reading in bed, or going to the toilet in the middle of the night.

The fourth weapon: trekking pole

Some people call trekking poles "dog-beating sticks", which is actually quite vivid. In the hand of the stick, it can not only help walking, but also drive away wild dogs, make a monopod, and clear paths for clearing grass when necessary. Let’s understand the proper uses of trekking poles. Trekking poles can bring many benefits to outdoor mountaineering activities, such as improving walking stability and reducing the burden on the legs; according to research, using trekking poles when walking can reduce at least 22% of the force exerted on muscles and joints such as legs and knees. , making your legs feel more comfortable! Using two hiking poles at the same time can provide better balance. Don’t forget that if you can’t find a tree trunk, it can also be used as a pole to build an awning with a tarp.

The 5th weapon: headscarf

When hiking in the jungle, spider webs are common and it must be uncomfortable to let them get tangled in the hair. The headscarf does not block the view and does not touch when taking photos. The viewfinder also saves you from wiping sweat. A small piece of cloth can be used as a towel or scarf, or it can be tied around the wrist for decoration to keep out the cold when necessary. Nowadays, the headscarves on the market can be said to have various styles and complex uses. It is not only convenient and practical for girls to tie them on their heads, but also fashionable and avant-garde. For example, the black yak turban with a brim increases the sun protection effect; and the popular buff turbans on the market now are said to have more than a hundred styles and dozens of ways to tie them. If you love the outdoors and are fashionable, you can have one How many headscarves have you "researched" on how to tie headscarves?

The sixth weapon: sealed bags

Many outdoor manufacturers will produce special sealed bags. , each size has its own specifications. When God is not kind to you, there is nothing to worry about if items such as mobile phones, GPS, MP3 players, batteries, digital cameras, etc. that are afraid of moisture are sealed in a sealed bag. Use it to seal dirty clothes, changed socks and underwear to avoid odor transfer. Of course, it also has other functions, such as temporary protection of animal and plant specimens, storage of water in case of accidents, etc.

The 7th weapon: sunglasses

Resisting ultraviolet rays and dressing up fashionably are the two major uses of sunglasses for outdoor girls. When purchasing sunglasses, you must pay attention to:

1. Pay attention to parallax and chromatic aberration. High-quality sunglasses can not only weaken the projected strong light, but also maintain the neutrality of the light without causing parallax and chromatic aberration. When wearing low-quality sunglasses and looking at objects on the road, objects are distorted or deformed, leading to misjudgment of road conditions. When the color difference is serious, it will even pose a threat to safe driving because traffic lights cannot be distinguished.

2. The color should not be too dark. Lenses that are too dark in color will seriously affect visibility. Your eyes will be easily damaged due to the difficulty of seeing, and they will not be able to protect your eyes. Therefore, the best criteria for choosing sunglasses are gray and green. In this way, they can not only resist ultraviolet radiation, but also have the best visual clarity and minimize the color change of external objects.

3. It is best to choose safe and non-fragile resin lenses to prevent eye fragments from hurting your eyes and face in the event of an accident. People who have seen outdoor sports suitable for spring will also see: