Great for fall sports
Autumn exercise benefits many, but need to pay attention to the aspects are also more. So when we exercise, we need to make some adjustments and master the correct exercise methods to get twice the result with half the effort. Xiaobian to recommend four suitable fall exercise!
Mountain climbing < < <
When climbing a mountain, as the height rises within a certain range, the content of hydrogen ions and negative oxygen ions in the atmosphere becomes higher and higher, and the pressure decreases, which can promote a series of changes in human physiological functions: It can increase lung ventilation and vital capacity, accelerate blood circulation and increase cerebral blood flow. It can play an auxiliary role in the treatment of asthma and other diseases, and can reduce blood glucose and increase the number of hemoglobin and red blood cells in patients with anemia.
Climbing a mountain in autumn, the temperature changes frequently, which is beneficial to human health itself, making the body temperature regulation mechanism constantly in a state of tension, so as to improve the body's ability to adapt to environmental changes. However, the climbing time should avoid the low temperature in the morning and evening, the climbing speed should be slow, and the purpose of adapting to the air temperature can be achieved by increasing and decreasing the clothes when going up and down the mountain. Hypertension, coronary heart disease and other senile diseases, chronic patients, but also to act according to their ability, moderate exercise.
Swimming < < <
The natural water temperature in autumn is mostly in 5℃ ~ 20℃, cold water swimming can play a significant role in stimulating the nervous system. Above all, IT CAN STRENGTHEN THE excitatory FUNCTION OF nerve, MAKE THE SPIRIT AFTER bathing is refreshing, the MIND IS clear.
Second, cold water swimming can enhance the body's resistance to disease.
Third, cold water swimming also contributes to the enhancement of digestive function, chronic gastritis, gastroptosis, constipation and other diseases have a certain auxiliary treatment. Swimming in autumn is recommended to be controlled in 45 minutes to 60 minutes, not more than two hours. Can SWIM 3 MINUTES TO REST 1 MINUTE, SWIM 3 MINUTES TO REST 1 MINUTE AGAIN, IMPERCEPTIBLE STILL IS TIRED AFTER UNDERTAKING TWO GROUPS OF SUCH MOVEMENT, CAN SWIM 5 MINUTES TO REST 2 MINUTES AGAIN NEXT.
Ride a bike <<<
Research IN RECENT years SHOWS that RIDING a BICYCLE AND RUNNING, SWIMMING ARE THE SAME, IT IS A KIND OF endurance exercise THAT CAN IMPROVE THE FUNCTION OF HEART and lung, more beneficial to physical AND mental pleasure. When riding a bike, the upper body is slightly forward, the head is not too much forward exploration, the waist is slightly bent, the shoulders are relaxed, the arms are straight, not hunchback, not cave-in, when pedaling, the legs should be straight.
Play badminton <<<
Autumn weather temperature is suitable, neither cold nor hot, is very suitable for badminton season. Compared to outdoor exercise, this kind of indoor exercise is comfortable and it works well.
Adolescents can take it as an effective means to promote growth and development and improve physical function. The amount of exercise should be moderate intensity, and the activity time should be 40 to 50 minutes.
The elderly and the frail can be used as a health care rehabilitation method for exercise, the amount of exercise should be small, the activity time is appropriate to 20 minutes ~ 30 minutes, to achieve the purpose of sweating, bending, stretching joints.
"Fall Sports" highlights
Summer exercise, the body state often has a good performance, but autumn often can not achieve the same effect. The day is cool when can feel the body is opened very hard, do not know what time movement is better? I would like to share with you some important points of "autumn sports". I hope it can help you!
Exercise time and items <<<
Morning isn't the only good time to exercise in the fall. In the evening, between four and six o 'clock in the afternoon is also good. The colder the temperature, the more likely your muscles and joints are to become tense and stiff, and it usually takes longer to stretch out in the morning.
In the afternoon, a half day of physical activity will give you a good warm-up, and then you'll be less likely to get injured.
Protect against catching cold <<<
Autumn morning temperature is low, should be based on outdoor temperature changes to increase or decrease clothes. Exercise should not take off too much, should be the body fever, can take off too much clothes. Do not wear sweaty clothes after exercise to stay in the cold wind, in case you catch cold.
For example, if you stand on a yoga mat with bare feet during yoga, it's easy to get cold feet. You can wear socks that keep your feet warm during practice and remove them when you warm up your feet.
Prevent excessive exercise <<<
The heat of summer has not completely dissipated, the air is still sultry feeling, but the pace of autumn has slowly approached us. The heat of summer has not yet finished autumn is a good season for exercise, but at this time because the human body Yin Jing Yang Qi is in the stage of convergence, so exercise should also comply with this principle, that is, the amount of exercise should not be too large, in order to prevent sweating too much, Yang Qi depletion.
Exercise is appropriate to choose easy and gentle, activity is not large project. All dissipated, the air is still sultry feeling, but the pace of autumn has been slowly approaching us.
The autumn dry < < <
The climate is dry and the temperature is low in autumn. It is the season of liver qi partial flourishing and liver Qi partial decline, which is easy to cause dry throat, mouth and tongue deficiency, dry lips, nasal bleeding, constipation and other diseases.
For sports, after each exercise should eat more Yin, run the lung, fluid and produce fluid food, such as pear, sesame, honey, tremella and so on. After exercise, drink more boiled water, eat more pears, apples, milk, sesame, fresh vegetables and other soft food, in order to maintain the normal secretion of upper respiratory mucosa, prevent throat swelling and pain. If movement perspire excessively, can add a small amount of salt in boiling water, in order to maintain acid and base balance inside the body.
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