Hiking is a very healthy form of exercise that can improve cardiorespiratory fitness, muscle strength and endurance, as well as help reduce stress and improve mood. Below, we'll look at a few ways to get fit by walking.
1. Make a reasonable exercise plan.
Before you start hiking, you need to have a reasonable exercise plan. This plan should include the goal, timing, route, and intensity of the workout, among other things. When making a plan, you need to take into account your physical condition and level of exercise, as well as factors such as your surroundings and climate. During the workout, you need to follow the plan and don't get overly tired or injured.
2. Maintain good posture and breathing.
When walking, you need to maintain good posture and breathing. Proper posture can reduce unnecessary energy expenditure and at the same time avoid injury. Proper breathing can increase oxygen intake and improve cardiopulmonary fitness. Therefore, when walking, you need to pay attention to maintaining a posture with your chest and abdomen tucked and your shoulders relaxed, and at the same time pay attention to deep breathing, and avoid bad postures such as holding your breath or shrugging your shoulders.
3. Gradually increase the intensity.
When starting to walk, you need to gradually increase the intensity. This can help the body gradually adjust to the intensity and duration of the workout and avoid excessive fatigue or injury. When walking, you can choose the appropriate speed and route according to your physical condition and exercise level, and gradually increase the time and distance of walking.
Fourth, combine with other exercise methods.
Hiking can be done in conjunction with other forms of exercise for better results. For example, aerobic exercises such as jogging and brisk walking can be added to increase cardiopulmonary trainingStrength training can be added to build muscle strength and endurance;You can join yoga, pilates and other exercises to relax the body and improve flexibility.
5. Pay attention to supplemental nutrition and rest.
After hiking, you need to pay attention to nutrition and rest. This can help the body recover quickly and avoid fatigue and injury. After walking, it is necessary to increase the intake of protein, vitamins and minerals appropriately to supplement the body's consumption;At the same time, it is necessary to ensure adequate sleep time to avoid excessive fatigue and injury.
In conclusion, hiking is a very healthy form of exercise, as long as you develop a reasonable exercise plan, maintain good posture and breathing, gradually increase the intensity, and pay attention to nutrition and rest in combination with other exercise methods.