Shed body fat through outdoor hiking in spring
Pre-hiking Warm-Up
After resting and proper adjustment, your cardiopulmonary function transitions from partial to full capacity. When you resume exercise at the same intensity, it won’t feel as strenuous.
Warm-Up Exercises
1. Waist: Stand with feet slightly wider than shoulder-width apart. Let one arm hang naturally while the other extends straight upward, then bend your body to one side.
2. Knee Joints: Bend your knees, place both hands on them, and rotate clockwise. Then rotate counterclockwise.
3. Ankle Joints: Stand with your weight on one leg, the other foot’s toes touching the ground. Rotate the raised foot first clockwise, then counterclockwise.
Post-Hiking Relaxation
After exercise, your body produces by-products—mainly lactic acid—which can cause muscle stiffness and soreness. Relaxation exercises help speed up the circulation and metabolism of lactic acid in the blood, expelling it from the body more quickly.
Relaxation Exercises
1. Stand with your left hand on a tree for stability. Use your right hand to grab your left ankle and stretch it backward and upward. Hold for half a minute. Gently massage your thigh and calf muscles with both hands, then switch legs and repeat.
2. Stand with feet apart, the right heel on the ground and toes pointed up, knee straight. Place hands on your knees and hold for half a minute. Gently massage your thigh and calf muscles, then switch legs and repeat.
What’s the Best Time to Go Hiking?
The best time for exercise is between 5 pm and 8 pm. At this time, your body’s athletic performance is at its peak. After a day’s activity, your body is already warmed up and most capable. Therefore, this is the optimal time for aerobic exercise.
Friendly Tips:
1. It is recommended to hike in the early morning, keeping the intensity moderate—with your heart rate maintained at 120–140 beats per minute.
2. Also, follow the principle of gradual progression when hiking, and remember to stay well hydrated. Start with some warm-up exercises to reduce stiffness, then gradually increase exercise intensity at a steady breathing rhythm.
2. Also, follow the principle of gradual progression when hiking, and remember to stay well hydrated. Start with some warm-up exercises to reduce stiffness, then gradually increase exercise intensity at a steady breathing rhythm.
3. After exercising, be sure to relax your body to allow blood to return from your limbs to your heart.