骑车、健步走登山可成春天运动首选-运动保健-君健网

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骑车、健步走登山可成春天运动首选

发布时间：2011-04-11 来源：

春季万象更新，大地复苏，正是进行户外健身的好季节。对此，成都体育学院教师田川建议：骑游、健步走、登山最能享受户外春季健身的快乐，行者应把握健身运动规律，才能达到户外健身的最佳效果。

田川说，骑游出行一般选用山地车，尽量轻装上阵。行进中重在保持速度，切忌忽快忽慢，途中每２至３小时休息一次。

对于健步走，田川建议，应该选择人流量少、空气好的线路，走前要做一些准备活动，让自己的心脏和肌肉进入到运动状态。在锻炼时要保证一定的频率、强度和持续时间，每周锻炼至少３次，每次不能少于３０分钟。

在登山方面，田川说，登山装备要适应登山运动的环境条件，登山前应利用１０到２０分钟做一些肌肉伸展运动，尽量放松全身肌肉。备好绳索、干粮和水，随身携带急救药品。途中要随时补充水分，以免出现虚脱。

此外，田川还建议：“户外运动要循序渐进，量力而行。充分利用春天的季节优势，用适度的锻炼来恢复人体的各器官的机能水平，从而达到良好的健身效果。”

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