What are the benefits of outdoor sports

1. What are the advantages of outdoor sports? I am cheerful

In terms of personality, children tend to be cheerful when they see more people outdoors. As they grow up, they will naturally find ways to integrate into the activity groups they want to join.

2. What are the advantages of outdoor sports? Reduce myopia

In terms of vision, the outdoor field of vision is wide. During the development of vision, children can fully adjust and exercise their eyes to see far and near. In addition, they can reduce the time spent at home watching computers and TV, which is more conducive to reducing myopia.

3. What are the benefits of outdoor sports? Strengthen your physique

Physically, outdoor sports can promote the development of all parts of the child’s body. For example, walking for a long time is not tiring, running for more than 1 hour in football is not tiring, and playing badminton for more than 1 hour at a time is not tiring. Finally, it is found that the child’s hands are very strong, his body is very coordinated, and his body is tanned, but he looks symmetrical and healthy anyway.

4. What are the benefits of outdoor sports? Promoting development and metabolism

Allowing children to participate in more outdoor sports can promote their development and body metabolism. Outdoor activities allow children to fully enjoy fresh air and warm sunshine, which is very important for the development of the baby’s trachea, mucosa and skin, and for increasing the physical strength to adapt to the climate; At the same time, exercise the skin and respiratory mucosa, and promote metabolism.

5. What are the advantages of outdoor sports? Exercise all kinds of intelligence

It is understood that babies after the age of one are more eager to contact with nature and curious about many strange things. Parents are advised to guide and talk to their babies more, so that they can touch and feel with their small hands, so that what they see, touch and smell can be integrated through their brains and experience things in nature in three dimensions. So as to exercise the baby’s observation, communication and language skills.

What are the common outdoor sports

1. Long distance running

It is characterized by mainly training oxygen carrying function to make cardiovascular tissue healthier. Improving leg lines can make joints, muscles and ligaments more flexible, make muscles stronger, and have very good limb effects.

Compared with treadmill and sprint, long-distance running consumes less calories. However, because long-distance running has a fixed distance target, it can train people’s endurance and will more than sprint.

2. Skiing

It is characterized by emphasizing the strength of the muscles of both legs and the elasticity of joints. Suitable for young people who like snow and speed stimulation. Calorie consumption (per hour): 413 (flat land); 354 (lower slope).

Precautions: you should adapt to the temperature of the day and take certain sunscreen measures, because the reflection effect of snow on eyes will be more harmful than the sun. For those who choose to ski on holiday, the afternoon and the first two days of the holiday are the high-risk periods for injury.

3. Swimming

It is characterized by the ability to move muscles all over the body. Because swimming is done in the water, you can exercise the muscles and joints of the whole body in a weightless state. It is suitable for people who have joint problems or have stiffer joints than ordinary people. Calorie consumption: 590 (free style); 590 (breaststroke); 694 (butterfly type); 472 (backstroke).

Precautions: if you swim outdoors, you should pay attention to sunscreen; Don’t eat too full before going into the water, and you must do warm-up exercises first to avoid cramps.

What should we pay attention to in outdoor sports

1. Exercise intensity should be reasonable

Exercise intensity is an important indicator to ensure exercise effect and safety, including heart rate, metabolic equivalent, power, etc. Take heart rate as an example. Generally speaking, the target heart rate of exercise should reach 60% – 80% of the maximum heart rate. When starting exercise training, for example, the maximum heart rates of 40-49 years old, 50-59 years old and 60-69 years old are 178, 167 and 164 times / min respectively. It is more appropriate to choose 60% of the maximum heart rate as the target heart rate of exercise, which is 107, 100 and 98 times / min respectively.

2. Exercise time should be reasonable

In order not to cause bone and joint injury and high energy consumption, the middle-aged and old people should not exercise with high intensity for a short time, but should choose low intensity for a long time. In the first week of exercise, low and medium intensity activities should be carried out for 20-30 minutes. If there is no discomfort after 2-4 weeks, the exercise time can be gradually increased to 45 minutes. For people with poor health, it is also beneficial to exercise for 3-5 minutes every day.

3. Exercise frequency should be reasonable

The frequency of exercise depends on the intensity of exercise and the duration of each exercise, usually three times a week. At the beginning of exercise, it is better to exercise every other day, and then exercise every day after gradually adapting to it, which will produce better training results.

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