Six of the most able to reduce the amount of outdoor sports body

Summer, most of your time indoors, and most monotonous flapping in the company busy with work. However, once you are outdoors, you should do exercise? We are here to provide you the best six in the outdoor exercise: walking, jogging, cycling, swimming, hiking, and Eskimo-style rowing drift.WalkWalking is too stiff it? In fact, it is one of the best sport for life. You do not need many special equipment, just rely on the joint, you can burn calories, even if the calories burned compared with the relatively small number of other sports.The current national health guidelines recommend people a week in the best 30 minutes of exercise every day (such as brisk walking). Accordance with the guidelines, 5 days a week, maintain a brisk pace, walking 30 minutes a day can prevent chronic disease. Just add a certain amount of physical activity can reduce the person's crisis of heart attack, diabetes and hypertension. And then pull away point, if you are trying to reduce body mass, you should most days each week fast walk every 60 minutes. In order to avoid repeated weight increase, the line must be continued every day 60-90 minutes.Can be considered when the morning to walk to school or to the bus stop. Lunch time, take a bag of food drink and walk, or find some errands to run errands. After dinner you can go wandering around holding the dog.· Equipment: good shoes is all you need.· Pros: Walking is a branch heavy exercise (good bone health), and good ability to adapt to the heart and lungs. Walking is almost everyone can do sports, regardless of their level of fitness.· Cons: not able to reduce body mass, but also not better than some other sports for cardiovascular exercise.Jogging / runningJogging for the health of your heart and lungs are very useful, but also plenty of your energy. If you are trying to lose weight, it can be faster than walking to burn calories. On the negative side, the race really is to force more pressure on the joints - knees, ankles and hips.Things are gradually improved. Generally believed that the increase in the amount of exercise each week and no more than 10%. We do this because the heart and lungs can not possibly meet the high-intensity exercise, but the joints and muscles gradually adapt and maintain oppressive power of exercise can make people become energetic. Running is too big or too fast, will happen tendinitis, muscle strain or stiffness and other issues.· Equipment: a pair of good running shoes and important, as women, need to wear good quality sports bra. Note that you run the road. There are relatively soft grass of the road, not up and running smoothly, but the road there will be holes. Too hard to run up the road is relatively hard, but good running shoes will absorb the shock.· Pros: race is a good cardiovascular exercise. A 150-pound woman to five miles per hour (12 minute mile) speed run 30 minutes can burn 306 calories. In 1999, books published in a scientific study found that aerobic exercise such as jogging, cardiovascular problems for those people who may be as effective as drug therapy.· Cons: Race to the muscle load, and the joint prone to injury, such as tibial tendon rupture and inflammation.CyclingCycling is not only useful and effective cardiovascular exercise, or a ride behavior. You can make use of bicycles, to the area or park near you go to ride, ride in the process, enjoy the community you live in style. There are also many people work in the bike as transportation.Running exercise of human thigh muscles (the muscles behind the thigh), and greater use of cycling are the quadriceps (front thigh muscles).More importantly, when you ride a bike, your bike with the whole body in motion, back and knees also been a corresponding exercise.When you begin to learn cycling, the best car is the soft seat, but not too wide. If you are female, the best choice for women's car saddle, make the rider more comfortable, but they may make a lot of time to get used to the kind of car saddle.If you usually have access to the gym cycling training courses, instructors will teach you how to ride a bike outdoors. This is a learning basic bicycle repair pathway.· Equipment: a bicycle, a helmet, gloves, one pair and a pair of hands and the car can absorb little friction between the palm rest.· Pros: Cycling is fun, but also as a means of transportation, use, and muscle range of motion than walking or running.· Cons: equipment can be expensive. Cycling is not a branch heavy exercise, so you will need to use other forms of support to re-double for strength training exercise.SwimSwimming good for arm and leg exercise, and cardiovascular conditioning, and can improve arthritis. In fact, can create the perfect swimming muscles. Weightlessness of water exercise to help them become more painless words. Swimming will be plenty of people's energy, can effectively prevent diabetes, high blood pressure, and can reduce stress.· Equipment: a swimsuit and goggles.· Pros: Most people will swim, it is a fun, hot weather a good sport, but to consume the excess fat, fitness and strength.· Cons: Not everyone easy access to swimming pools, lakes or the sea. Supporting swimming exercise is not, therefore, compared with other sports, such as walking or weight lifting, you should give it up.HikingHiking up and down movement of the body, legs as long as one can make a beneficial cardiovascular workout.Not only as hiking provides a relaxing atmosphere, people, is not like exercise. Listening to birds singing, watch the stream leisurely, to enjoy the cool breeze of the forest, so that everything is under the pressure of daily physical and mental rest, Sydney • McGregor said. She is a writer from San Diego, there were 60 times more than 60 miles of hiking experience.Hiking is a great sport, and spouses or friends can go to completion. But it does require some preparation.A beginner should do some research and find a road without too much difficulty or need special equipment, but also a good picture of the region to do a short hike. Beginners should also be aware of their potential danger to the region, such as snakes, wild lion, biting flies or bees.Beginners also need clothing with different temperatures, but also to determine where you are going to have for reference water, a good introduction to local conditions, hiking book is a must. The more difficult the more people travel on foot a sense of accomplishment.· Equipment: need a good pair of hiking boots, backpack (to carry water and necessities), put a stick as much as possible.· Pros: Hiking is a great sport, to train a person's thighs, arms and hips, and let the heart of endurance training. A 150-pound woman, for every hiking 60 minutes, then sweep around to more than 200 calories.· Cons: Unless you live in the nearby hiking areas, otherwise it is a pure weekend activities. Trying to walk, jog, exercise may be suitable for your Sunday activities.Eskimo-style rowing driftDrifting is an Eskimo-style upper body rowing movement, let your upper body, mainly the back, as well as the muscles around the stomach to get exercise. In fact, many Eskimo-style canoe drifting beginner Tai rely their arms, and so likely to cause fatigue.Beginners should start with the apartment community in the pool learning water start. You have to learn to use Eskimo canoe Cantabile, rowing technique and the problems encountered in the rivers, such as how to avoid the rocks.In the use of Eskimo canoe, your body back as far as possible, the body's flexibility is also important. Therefore, Pilates (a specially designed stretching exercises for the dancers), and yoga can help.· Equipment: Eskimo style kayaks, helmets, life jackets, safety rope, suitable for cold weather coat of latex waterproof canvas.· Pros: If you love the water, Eskimo canoe rafting is a fun activity.· Cons: expensive equipment, and must practice in the water before drifting. For most of us, this is just a pure weekend activities.

Hiking out beautiful stature

Step 1: plan ahead

In go into nature before, consider your course of action and peer partners. In general, every hour trip is about 3 ~ 4 km, of course, if be climbing or have children together, can be a short trip. If the same line of departure and return, pay attention to look at the time, in order to return everyone still had enough energy. We must pay attention to the weather forecast, wearing appropriate clothing, because of continued climbing after 90 minutes, you'll find out yourself in the mountain under low 15 degrees Celsius temperatures.

Step 2: set the pace

Walk on the rugged mountain path, every step to step foot stability. Mountain, keep the body upright, don't let the nose over the toe. The body is leaned forward will make your lower back and? Rope muscles are too tight. Down the mountain, the gravity of the earth can make your body backwards while the stride, and should keep the ear flower, shoulders, hips and ankles to form a straight line. Walking, bending knees, make sports shoes firmly on the ground, reduce the knee and hip muscle tension.

Step 3: drinking an appropriate

Drinking too much can cause dehydration, but drinking too much can also cause medicine is called sodium deficiency risk status, i.e. the blood sodium becoming too diluted. In order to detect whether the dehydration, you can have a look of urine. If it looks like lemonade, you drink a suitable target ; if like apple juice, it shows that dehydration ; if like water, may drink too much. A good principle is: while hiking every 20 minutes, have nearly 200 grams of water.

Hiking: not walk so simple

Hiking: not walk so simple

"Hiking", is the abbreviation of walking movement swift. As a close contact with nature of sports, hiking is for more people crazy. If you are ready to join the team walk treadmills words, so on the movement of some precautions necessary ahead "predict" once.

In the preparation of rehabilitation abroads should close thinking, comprehensive planning, collect enought professional hiking information. To professional consult advanced hiking experience, prepare the necessary equipment needed, but not too heavy, lest consumption personal fitness.

Engaged in activities should be guys, and listen to the leader of the guidance, not individual staff acted alone. Activity process, appropriate should nurturance conveniently make notes habit, because through the time, place and the weather detailed records may well help you conduct activities orientation and strain. Like in the deep mountains do sports lovers of swift walk more remember this, because every year mountain difficult incidents, analyzes the reasons, mostly because agood lacking professional knowledge and information.

In addition, summer the sun is very strong, bad for your skin, and because of high temperature easy heatstroke, so should avoid in the open road walk.

Long hiking before departure, should I do warm-up exercise, staying warm-up after beginning, not too fast, keep pace with the average speed, respiratory footstep, and often do deep breathing, appropriate rapid heartbeat, and blood circulation speeding up, the muscle relaxation, have can make the person feels the movement of joy. The average person in group hiking activity, should choose proper with their physical load appropriate degree, your best.

On treadmills walking movement when, want to note the leg muscles do not excessive fatigue, more to protect the knee and ankle, avoid sprain, up-slope or downhill must choose appropriate time to rest, but the rest time shoulds not be too long, maintain their natural paces is also very important, too fast or slow will increase the fatigue.

Also learn to relax the mood, appreciate the scenery, niaoyuhuaxiang, field of breath, can add the way of interest. Hiking is a good mental and physical since leisure activity, and should be strengthened themselves, should avoid adventure with safe for a high priority.

The following introduce you three hiking activity of walking skills:

A gas and uphill, tuning footwork

Breathing on foot and cooperation is important hiking method, especially back reshipment walk uphill sloping - in started must slow down, then to follow the breath, stepping step, then one breath, then step step method to climb,

If under this rule to climb up the steep slope several steps, namely feeling breathless, the case shall then be shortened and then continue to follow the steps above breathing methods;

If at first you two to three hours to walk up the steep slope is not rest and wheezing, means you have successfully learning the adjustable gas walking method,

If climb is steeper slope, back more heavy bag, then need to be a smoking a vomit again move up small way forward,

In addition to remind you, inhaling deeply, so not only hard supply can increase, adjustable air also can do better, mountain sickness the odds of also can be reduced.

Second, rest step

This footwork is on each step, rear feet must be hit straight, only will thigh verticals, body weight can completely by leg to support, so that we can make big, crus muscle gets trifling rest, Conversely, if no verticals knee, then leg muscles can easily too tired, even happen thigh cramp phenomenon.

Three, fluctuation rubble slide footwork

Fluctuation not too steep rubble slide, should be sole full access to the rubble slide cant, so can maximum use of the friction surface, can more cost effectively walking the rubble slide above all; If because of fear fell, and adopts prowled the pace or tiptoe greatly too forcibly, it will be very hard. If encounter steep slope, may have the aid of gravel, crus strength, and will push the rubble shoes flat, or launched a handy tread on the platform, Downhill can use under the heel of power on, let rubble slide show a set foot points after again continue moving paces; Also available to fit on the rocks repeated uphill or downhill, let oneself like to walk on level ground as freely comfortable, this is a practical walk technology. But in using rocks, want to trample on barycenter position, otherwise is very easy to create the ankle!

If you can qijia practice, skilled after even will roll stone, can also help you walk freely.

Blisters treatment method:

After hiking activity often happens feet blisters, here introduces a practical medical way. The medical affixed cloth cut three times larger than blisters area, then put a piece of affixed cloth central cut and blisters same size and shape of the hole, stick on periphery, so mat high bubble blisters around, can let the blisters are no longer friction, of course, will no longer continue to be hurt, then use the permeability paper taped shut blisters and strengthen fixed, through this after processing and the pain gradually improving.

When you walk fit, just found feet have any discomfort or pain, you should stop check; If we do not grow blisters, then hurries pain site labeled breathable tape can prevent, If already long developed blisters shall immediately use clean affixed cloth according to above mentioned method for processing, can immediately walk freely. Remind readers produced don't have blisters, its punctured, lest by bacterial infections. 

Hiking

Hiking, also called hiking, hiking and hiking or hiking, not usually sense of walking, can be understood as "the long walk movement", also contains "the mountains of long walk." Also not sports in the competition, but means walking projects have a purpose in the suburb of the city and countryside or field between the long-distance walk exercise, walking is the most typical and outdoors most common one. Due to the short hike is simpler, do not need too exquisite techniques and equipment, is often considered a leisure activity.

introduction

As a kind of movement, hiking has its unique. First, hiking requires no special skills, also need not take the time to learn, so long as has the feet again can walk and do. Of course, go hiking must have experienced man guides, or we will be far more dangerous, Without experience hiker's chance of injury will also is larger, but contrast other sports, hiking injury opportunity is very tiny, even injury will not very serious. In addition, hiking is not a requires great exercise activities, and participants could respond to my own ability to adjust pace, so it fits different fitness of participants. Also, hiking is a kind of persistent exercise, start walking at least several hours to complete, so hiking can effectively exercise cardiopulmonary and foot muscles. More important is can exercise to one's stamina and endurance, this is not many sports can do, because many sports participants can always choose to give up, However, once you start in hiking is hard to give up, because hiking routes many are some mountain, in addition to the feet outside, no other ways to leave, so can make some were not persevering to complete it, also can increase this kind of person of confidence and make them know that they have the ability to complete the long hiking.