The "May Day" holiday is coming, in this green and vibrant season, everyone is more and more like to get close to nature, or the whole family mobilizes, or make an appointment with three or five confidants and friends, to participate in outdoor sports together, so comfortable. Li Xiangru, a professor at Dali University and former dean of the School of Leisure and Social Sports of the Capital Institute of Physical Education, told People's Daily Online that actively participating in fitness exercises can squeeze out the living space of those unhealthy activities and maintain physical and mental pleasure. Fitness exercise should find a suitable exercise program for yourself and open it in a scientific and correct way. We have sorted out some of the current popular outdoor fitness projects for introduction, and give precautions, please check.
Wild camping
At a camp in Shanghai's Songjiang District, citizens and tourists set up tents on the grass by the river. (Drone photo on September 29, 2023). Photo by Xinhua News Agency reporter Fang Zhe
It is a sport for all ages, and it has become popular all over the country in recent years. Find a suitable place for camping, usually in a meadow, valley, lakeside, seaside, etc., away from the hustle and bustle of the city, set up a tent and lay a mat, build a bonfire for barbecue, picnic, and play frisbee, chess and other entertainment activities. Listening to the sound of flowing water, breathing in the fresh air, taking a walk, chatting, listening to songs, and watching the vast and bright starry sky at night can greatly relax the body and mind. If several families meet for a parent-child camping, it will be very warm and enjoyable. It should be reminded that the weather is changeable this season, especially in the northern region, it is very cool outdoors at night, so you must pay attention to the weather forecast before camping and do a good job of cold and rain protection. When camping, it is necessary to light a fire in a place approved by the competent authority, and do not light a fire in a fireproof mountain and forest area. In addition, it is important to take precautions against snakes, insects, rats, ants, and even wild animals.
hiking
Fitness enthusiasts on a hike on January 6 (drone photo). Photo by Xinhua News Agency reporter Huang Guobao
Choose a beautiful scenery and unique mountains and forests, sandy beaches and deserts, pack your bags, go on a hike, face the wind, chase the light, enjoy the beautiful scenery along the way, feel the breath of nature, and think about it. At present, more and more people are going out of the city, or setting off alone or with a group of travelers, to experience the fun of hiking. This can not only exercise the body and endurance, cultivate the mind and temperament, but also stimulate people's love for nature and life. Hiking is not a high barrier, but it's important to do your homework and do what you can before you go. You can choose between short and long distances, the former is relatively easy, and the latter requires good outdoor knowledge, skills and equipment. Be careful about the environment and don't litter during the hike.
Ride or run outdoors
In early April 2024, a cycling team rides in Yannan Park in Xi'an. Photo by Xinhua News Agency reporter Zheng Xin
Cycling and running are very healthy aerobic exercises, which can effectively enhance cardiovascular function, improve human metabolism and immunity, and promote brain vitality. Galloping in the forests and mountains, you can not only enjoy the beautiful scenery along the way, but also breathe negative oxygen ions, wash your heart and lungs, sweat happily, detoxify the body, and have a lot of benefits and fun. However, long-distance cycling or running has high requirements for equipment, so it is necessary to choose the right sports equipment in combination with the needs of the journey. When setting off, you need to warm up sufficiently to avoid soft tissue contusion caused by sudden force, exercise posture should be standardized, protect your knees and other parts, and adjust your speed and rhythm according to your physical strength and endurance. On the way, you should also do a good job of sun protection, replenish water in time, pay attention to traffic safety, improve concentration in unfamiliar road sections, arrange rest time reasonably, and prevent physical overdraft.
Fitness mountaineering
Mountaineering enthusiasts participate in a mountaineering fitness activity in Fushan Forest Park on April 27 (drone photo). Photo by Xinhua News Agency reporter Li Ziheng
Mountaineering is divided into mountaineering adventure, competitive climbing and fitness mountaineering, the first two are highly professional and have a high threshold. It is sufficient aerobic exercise, the amount of exercise, exercise intensity can be adjusted according to their own physical fitness, physical condition, is a more comprehensive fitness and relatively less dangerous exercise. Before climbing, warm up and do some stretching exercises to relax your muscles, so that you will feel much more relaxed when climbing. Take your steps when climbing the mountain and control your steps when descending. In addition, middle-aged and elderly people, patients with chronic diseases, and people who lack exercise on weekdays are recommended to choose scenic spots with smooth roads, gentle slopes, and complete security facilities.
Aqua fitness
Competitors of the 2024 Basongcuo International Rafting Open compete on April 20, 2024. Photo by Xinhua News Agency reporter Sun Fei
There are many ways to exercise outdoors on the water, including swimming, rafting, boating, etc., each with its own unique method and different precautions. Swimming in the water can not only make people feel the lightness and softness of the water, but also burn calories, improve physical flexibility, help relieve the pressure of work and life, and make people experience unique relaxation and pleasure. Men and women, young and old, can find a water fitness program that suits them. To participate in water fitness, you need to master the correct technical posture, do a good job of warm-up and stretching exercises, gradually increase the intensity and time of exercise, arrange rest time reasonably, and pay attention to water temperature and water quality. It should be pointed out that it is necessary to improve the awareness of safety precautions, make emergency plans in advance, and beware of drowning.
Extreme sports such as rock climbing and bungee jumping
On April 16, 2024, the Jiangshan Station of the National Youth Rock Climbing Open was held, and the players were in the competition. Courtesy of China Mountaineering Association
Extreme sports are both a way to exercise your body and motivate yourself to challenge your physical potential. Due to the special nature of extreme sports, it also contains strong risks. Before participating in these sports, you must accurately judge whether your physical condition is suitable and stop immediately if you feel unwell. When participating in extreme sports, it is necessary to have professional coach guidance, do adaptive training in advance, and fully take protective measures. In the process of extreme sports, it is necessary to remain calm and rational, and you cannot ignore safety issues because you are too excited, and you cannot make mistakes because you are nervous. In case of emergency, emergency measures should be taken in a timely manner, safety first, life first.
Source: People's Daily Online
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