Warm up half a month in advance before traveling

The extraordinary days have passed, and many people who love traveling can finally go to their favorite places and breathe different air. This also makes this year’s golden travel season come early. When traveling, in addition to being equipped with daily necessities, your body, which has been "rested" for several months, also needs to be prepared. Otherwise, you will be "overwhelmed but not able" when traveling through mountains and rivers. Professional fitness coaches suggest that as long as you insist on doing some simple physical exercises every day in the first half month of travel, you will be more relaxed and happy when traveling.

Pulmonary function training

The seaside is the most attractive place in this season, but close contact with the water is a test of your lung capacity. There are two breathing methods for training lung capacity. One is chest breathing. Place your hands overlapping on your abdomen. When inhaling, lift the air to your chest, hold your breath for 3-5 seconds, and then exhale to return the air to your abdomen. Repeat movements in groups of 60. The main purpose of training is to open the chest cavity through air pressure and allow fresh air to flow into the lungs. If you choose to exercise in a garden or community with fresh air, you can bring yourself more comfortable enjoyment when exercising. The other is abdominal breathing. Place your hands overlapping on your abdomen, exhale first, contract your abdomen, hold your breath for 3-5 seconds, then inhale, and expand your abdomen while inhaling. Repeat this movement for 60 times as a group.

Heart function training

Heart function exercise can be organically combined with lung exercise. Jogging or skipping rope for about half an hour every day has a good effect on regulating heart power and breathing. If you feel that skipping rope for half an hour is too tiring, you can start by skipping five, six or ten groups every 30 seconds, rest for a while, and then gradually increase the amount according to your physical strength. If possible, you can also go to the gym to exercise on treadmills and other equipment or do aerobics to the beat of music.

Joint training

Although I am often tired and gasping for breath when climbing mountains, the feeling is far less uncomfortable than the "bench legs" when going down the mountain. Since many people have no experience in exercising, when they encounter joint and muscle tension or even joint sprains when traveling, they can only complain that they lack exercise. In fact, simple exercise can make the joints "flexible".

The only training tool for the elbow joint is two plastic bottles filled with water. Lift it forward or horizontally like dumbbells, bend the elbow joint, and repeat it dozens of times. It not only moves the joints , and can also promote the exercise of upper limb muscles.

Knee joint exercises rely on squatting exercises. One is a repetitive motion of squatting and standing. Stand with your feet shoulder-width apart, turn your feet naturally outward at 45 degrees, tighten your leg muscles, then half-squat, stand up, and repeat the action to exercise your joints and thigh muscles. The other is repeated training of full squats and standing. The method is similar, except that you squat completely. This has an effect on the joints, buttocks, and leg muscles. If possible, you can bear appropriate weight when performing squat training, which will have faster effects.

The way to exercise the ankle joint is to stand with both hands on the wall, rotate the ankle joint, then lift the heel up, and then restore it. Do 3 groups of 50 exercises every day. This simple exercise can also improve calf strength.

Balance training

The popular ball exercises are very helpful for mastering balance exercises. If you don’t have time to go to the gym to practice ball exercises, you can also do it at home. The method is: the person leans forward and bends the body, turns three times on the spot, then stands upright, and walks as straight as possible. If you can exercise for a while every day, good balance will be of great help when traveling, whether you are crossing a ropeway or taking a dangerous path.

Special reminder: Training should be appropriate.

Experts specially remind that the preparatory exercise before traveling should be appropriate and gradual. If you are not a regular exerciser, the amount of exercise should not exceed 4 times in the first week, and the total of aerobic exercise and anaerobic exercise should not exceed two hours each time.

For people who prefer to be quiet and inactive, experts recommend yoga practice. This stress-relieving and stretching exercise can not only adjust the softness of the body, but also regulate breathing and mood.

In addition, you can make choices about food intake according to your own travel projects. In the case of mountaineering, you need to add some high-protein foods every day during the "warm-up" exercise half a month ago, such as fish, beef, etc., which can help enhance physical fitness. If you are going to some tourist attractions with higher altitudes, in addition to taking in a certain amount of high-protein substances, you should also pay attention to the timely replenishment of sugar, which will help adjust the reduction of blood sugar in a hypoxic environment.