Long-distance running
Features: Long-distance running does not focus on speed, but mainly trains the aerobic function to make the cardiovascular tissue healthier. Improve the line of the legs, make the joints, muscles and ligaments more flexible, make the muscles stronger, and have a very good limb effect. Burn fewer calories than treadmills and sprints. Since long-distance running has a fixed target in the middle and long distances, it can train endurance and will more than sprinting.
Suitable for:
1. People who want to improve their aerobic function and body shape.
2. People who want to quit smoking.
Calorie consumption (hourly): 531.
Exercise: Medium.
Risk: Low.
Notes: It is easy to overwork and damage the joints, so you should do what you can.
Nutritional Supplement: Pay attention to adding water; in addition, selenium, vitamins A, C and E have antioxidant functions, which can effectively prevent the formation of free radicals.
Equipment: Cotton T-shirt and sneakers.
Skiing
Features: Skiing is basically a kind of aerobic exercise, and it also emphasizes the strength of the muscles of the legs and the elasticity of the joints.
Suitable for: People looking for excitement.
Calorie consumption (hourly): 413 (flat); 354 (downhill).
Notes: When going on vacation skiing, pay attention to temperature adaptation and sun protection measures, because the reflection effect of snow will be more harmful than the usual sun. People who ski on vacation have a high risk of injury in the afternoon and the first two days of vacation.
Nutrition supplements: After a few hours of skiing, the glucose in the muscles will be depleted, so pay more attention to the supplementation of starch.
Equipment: Warm clothing, sneakers, sunglasses, and ski gear.
Swimming
Features: The biggest benefit of swimming is that in addition to training cardiopulmonary function and aerobic capacity, it can also exercise the muscles of the whole body. Since swimming takes place in the water, you can exercise all the muscles and joints of your body in a weightless state.
Suitable for: People who want to exercise the whole body, have joint problems, or have harder joints than ordinary people.
Calorie consumption (hourly): 590 (freestyle); 590 (breaststroke); 694 (butterfly); 472 (backstroke).
Exercise: Medium.
Risk: Low.
Notes:
1. If you swim outdoors, pay attention to sun protection.
2. Don’t eat too much before entering the water, and you must do warm-up exercises first to avoid cramps.
Nutritional Supplements: Taking vitamin C and E can be anti-oxidant, and can prevent free radicals in sunlight from aging the skin.
Equipment: swimsuit, waterproof goggles, swimming cap and sunscreen. (Qianlong Yi’s)