Speaking of outdoor fitness equipment, I believe you must be very familiar with, both neighborhoods and parks are everywhere. These “universal outdoor fitness equipment” for the people fitness provides great convenience, but in the face of a rich variety of equipment, all kinds of equipment, you have some questions in mind: how to choose the right one for you? How to exercise? What role can play in high blood pressure? In the use of what should be noted? …… Below, we will answer these questions in detail. “Outdoor fitness equipment” exercise can promote the consumption of calories, reduce excess fat, improve lipid metabolism, control body weight, enhance cardiovascular and cerebrovascular stress capacity, strengthen the body, but also effective prevention and treatment of primary hypertension, especially mild and moderate hypertension. People with essential hypertension can choose different “outdoor fitness equipment” according to their gender, age, condition and physical fitness, and try to choose relaxing exercises with smaller exercise volume and slower rhythm. What should hypertensive people pay attention to when exercising? First of all, to move slowly, the rhythm of uniformity, the general choice of exercise intensity for the heart rate of about 120 times / min of exercise, each 60 minutes, 3 ~ 5 times a week; avoid the selection of confrontational, excitatory high project, do the amount of effort, avoid holding your breath, weight bearing, hold each other more force. Secondly, it is best to do a cardiovascular function check before exercise. Pay attention to the self-monitoring of blood pressure during exercise, blood pressure rises or unstable should reduce or stop outdoor equipment exercise, strengthen self-monitoring, such as headache, dizziness, difficulty in breathing, nausea and arrhythmia and other phenomena, to reduce the amount of exercise or pause exercise. It is best to choose rhythmic and more relaxed exercise. After fitness should rest for 2 hours, if headache, poor sleep, and even the next day still have a sense of fatigue, that is, the amount of exercise is too large or insufficient rest, should adjust the amount of exercise. Hypertensive people have poor cardiovascular reflexes, and postural hypotension is easy to occur when the body position changes too much. Therefore, when exercising, it is necessary to avoid large body activities, such as menacing bending and squatting. In addition, hypertensive people who use vasodilators may also experience hypotension after exercise, so they need to do sufficient finishing activities after exercise. Hypertensive people should prevent hypotension during exercise Hypertensive people should choose different combinations of equipment according to their gender, age, condition, and their own physical condition, and when exercising, they should adopt relaxing exercises with a small amount of movement and a slower rhythm, such as the combinations of equipment shown below. If you do not have the following combination of equipment, you can use similar equipment or action instead, such as if there is no walking machine, can be used in the “outdoor fitness equipment” around the jogging or jogging for 5 minutes instead. 1, the upper limb traction Function: to enhance the flexibility of the upper limbs and hand-cerebral coordination. Methods: Hold the handle, one up and one down, turn the frame. Suggested exercise: pull the handle up and down 20 times × 2 groups, the activity time is about 5 minutes Note: (1) for people over 10 years old to use; (2) the safe use of the device range of 2 meters; (3) the use of the device prohibit playfulness; (4) prohibit the use of the device to do other than use of the action; (5) the movement of the person to pay attention to the one-armed can not be suddenly withdrawn from the force, in order to avoid causing injury. 2.Pushing and kneading machine Function: Enhance the mobility of shoulder, elbow, wrist, hip, knee and other joint parts. Methods: legs upright or in a horse stance, hold the pressure wheel handle with both hands in the tiger’s mouth and turn in the same or opposite direction. Suggested exercise: turn the wheel in the same or opposite direction 20 times × 2 groups, the activity time is about 5 minutes. 3, space walker function: to improve the human aerobic capacity and body coordination, balance. Methods: (1) handrail spacewalking: hold the handrail, foot pedal, two feet swing back and forth. (2) space walk without handrail: two hands without handrail, natural swing, foot pedal, two feet swing back and forth. Suggested Exercise: Swing your legs slowly for 20 times x 2 sets, about 5 minutes. Precautions: (1) for people over 10 years old; (2) the swinging direction of the pendulum before and after the 1-meter range is prohibited to stand; (3) please master the method 1 and then practice method 2; (4) the user’s weight is not more than 100 kilograms / person; (5) the swinging angle of the swinging frame is not greater than the 45-degree angle with the column. Limited number of users: 2 persons, 1 person/station.