There are very few people who really participate in sports in life. Apart from professional athletes, most ordinary people have very little exercise every day. They may only be limited to walking on the way home from work every day, and their own exercise volume is small. In addition, they usually eat too much calories, and it is easy to accumulate a large amount of fat in the body and form obesity over time. This is also a problem for many people at present. The best way to solve obesity is to participate in sports, and it is necessary to implement a weight loss plan. People who do not exercise very often suggest starting with aerobic exercise. What are the outdoor aerobic exercises?
What are the outdoor aerobic exercises? The following contents are described in detail:
Walk quickly. We have to walk every day, and fast walking has gradually become a new, fashionable, low-carbon and environmentally friendly fitness method. There is no strict definition of fast walking, because for different people, “fast” has different standards. As long as you use the fastest speed when you walk, you will run again. This is called fast walking. Generally speaking, fast walking should maintain the heart rate at 120-140 times per minute, preferably slightly sweating. Forming the habit of walking fast can not only eliminate fat, accelerate metabolism, but also prevent arteriosclerosis. In addition to preventing osteoporosis, promoting gastrointestinal peristalsis, improving appetite, preventing and treating constipation, accelerating heat consumption, reducing weight and keeping body shape, brisk walking can also enhance cardiopulmonary function, regulate blood lipid and enhance insulin function. It has a good preventive and therapeutic effect on cardiovascular and cerebrovascular diseases and diabetes. Pay attention to the following points when walking: clothes should be loose and shoes should be comfortable; Walking on flat ground has relatively little damage to joints; When walking fast, keep your chest up and your shoulders open so that your shoulders and hips are in a straight line perpendicular to the ground; Naturally swing your arms, place your waist center of gravity on the foot you step on, and actively use your muscles when you walk.
Jogging. Jogging, also known as jogging or jogging, is a very convenient and safe aerobic exercise. The purpose of jogging is to run a relatively long distance at a slow or moderate pace, so as to achieve the goal of slimming down or exercising. Jogging can consume 10-13 calories per minute, more than playing tennis. Jogging not only has a good effect of reducing fat and weight, but also can exercise cardiorespiratory function. In addition, jogging outdoors with fresh air can also relax your mood and relieve pressure. When running, the legs should be relaxed, and the hips should be driven forward and upward by the forward swinging movement of the thighs. The heel should be on the ground first, and then the knee should not be raised too high. If you run with the full foot on the ground, it is easy to cause tibial periostitis. Secondly, it is very important to swing your arms naturally when running. When swinging your arms, relax your shoulders, bend your arms about 90 ° each, and shake your hands naturally. In addition, the breathing should be long, slow and rhythmic. It can be exhaled and inhaled in 2 steps, or exhaled and inhaled in 3 steps. It is advisable to breathe deeply in the abdomen, and bulge the abdomen when inhaling and retract the abdomen when exhaling. The amount of jogging should be 20-30 minutes a day, but it must be long-term to be effective.
What are the outdoor aerobic exercises? In fact, any exercise that can be done outdoors can be called outdoor aerobic exercise. It reminds us that no matter what exercise we do, we need to ensure that the exercise time is more than 30 minutes, because only after 30 minutes can we reach the state of aerobic exercise and burn your fat. If it doesn’t reach 30 minutes, it’s basically useless, and it doesn’t have much effect on weight loss.
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