White-collar workers spend most of their time indoors and focus on work. But once you’re outdoors, what exercise should you do? We’re here to give you six of the best workouts to get outdoors: walking, jogging, and biking.
Walking
Is walking too dull? In fact, it is one of the best lifelong sports. You don’t need a lot of special equipment, just rely on your joints to burn calories, even if the calories burned are relatively small compared to other sports.
Current national fitness guidelines recommend 30 minutes of exercise (eg, brisk walking) each day for the week. According to the guidelines, walking at a brisk pace, 5 days a week, 30 minutes a day can prevent chronic diseases. Just adding a certain amount of physical activity can reduce a person’s risk of heart attack, diabetes and high blood pressure. To go further, if you’re trying to lose weight, you should do a brisk walk for 60 minutes a day most days of the week. In order to avoid repeated weight gain, it is necessary to continue walking for 60-90 minutes a day.
In the morning, consider walking to the school or to the bus stop. At lunch, grab a bag of groceries and eat while walking, or find errands to run errands. After dinner, you can take your dog for a walk around.
Equipment: Good sneakers are all you need.
Positive: Walking is a weight-supporting exercise (good for bone health) and good for heart and lung fitness. Walking is an exercise that almost everyone can do, regardless of fitness level.
Contra: It’s impossible to lose weight, and it can’t be more suitable for cardiovascular exercise than some other sports.
jogging/running
jogging is great for your heart and lungs, and it also boosts your energy. If you’re trying to lose weight, it can burn calories faster than walking. On the negative side, running does put more stress on the joints??knees, ankles, and hips.
Everything is perfect gradually. It is generally believed that the amount and time of exercise should not be increased by more than 10% each week. The reason we do this is because the heart and lungs can’t adapt to high-intensity exercise all at once, but the joints and muscles can gradually adapt, and the amount of exercise that maintains the pressure can make a person energized. Running too much or too fast can lead to problems such as tendonitis, muscle strain or stiffness.
Equipment: Have a good pair of running shoes and importantly, as for women, a good quality sports bra
. Pay attention to the surface on which you run. Grassy roads are softer, not smooth to run, and there are holes in the road. It’s harder to run on hard surfaces, but good running shoes will absorb the shock.
Square: Running is an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories by running at 5 miles per hour (a mile in 12 minutes) for 30 minutes. A 1999 study in a scientific book found that aerobic exercise, such as running, may be as effective as medication for those with cardiovascular problems.
Contra: Running puts a load on the muscles, and the joints are prone to injuries such as shin splints and tendonitis.
Cycling
Cycling isn’t just an effective cardiovascular exercise, it’s a ride. You can take a bike ride to an area or park near you and get a taste of the community you live in during the ride. There are also many people who use bicycles as a means of transportation for work.
Racing works the thigh muscles (muscles in the back of the thighs), while cycling uses the quadriceps (the muscles in the front of the thighs) more.
More importantly, when you ride a bicycle, your whole body is in motion with your bicycle, and your back and knees are also exercised accordingly.
When you start learning to ride a bike, it’s best to have a soft seat, but not too wide. If you are a woman, it is best to choose a saddle that is suitable for women, which will make the cyclist more comfortable, but it may take them a lot of time to get used to that saddle.
If your usual gym has a cycling class, the instructor will teach you how to ride a bike outdoors. It’s also a way to learn basic bike repairs.
Equipment: A bicycle, a helmet, a pair of gloves and a pair of small palm pads that absorb friction between the hands and the bike.
Positive: Cycling is a pleasure, a means of transportation, and has more muscle movement than walking or running.
Cons: Equipment can be expensive. Cycling is not a weighted exercise, so you will need to double up on your strength training with other forms of weighted exercise.