Kick off the vibrant exercise season in the autumn breeze
[Jiaxing Shengbang Technology Co., Ltd.]
As the lingering warmth of summer blends with the coolness of early autumn, the heat gradually recedes, the temperature difference between day and night gradually widens, and the air humidity decreases. The natural Yang energy begins to recede, and the body's physiological functions also enter a period of adjustment. At this time, scientific and balanced exercise not only strengthens the body but also helps us better adapt to the changing seasons and welcome autumn with a positive spirit.
1. Plan Ahead and Embark on a Healthy Journey
In late summer and early autumn, pre-exercise preparation is crucial, laying a solid foundation for the subsequent exercise.
1. Choosing the Right Time: Early morning and evening are prime times for exercise during the End of Heat period. In the morning, the temperature is relatively cool, and the air is fresh and pleasant. Parks, riverbanks, and other places with abundant greenery are ideal for this time of year. Every breath brings fresh air to the lungs, awakening every cell in the body.
By evening, the heat has largely dissipated, and the setting sun's afterglow casts a golden veil over the earth. Night running enthusiasts can hit the track at this time, sweat it out under the soft lighting, and enjoy the thrill of exercise. However, it's best not to run too early. It's recommended to do it after 7 PM, when the sky gradually darkens but there's still ample light, making it both safe and comfortable.
2. Warm-up: Warming up is essential before exercise. After the Beginning of Heat, the temperature gradually drops, and the body's muscles and joints become relatively stiff. Without a thorough warm-up, strenuous exercise can easily lead to joint ligament strains and muscle strains. For example, before jogging, you can do some brisk walking or jumping jacks to warm up slightly, increase your heart rate and blood circulation, and prepare for the upcoming workout.
3. Food preparation: Food preparation is also crucial. After a night's sleep, the body's energy is largely depleted. Exercising on an empty stomach in the morning can easily lead to hypoglycemia, which can cause dizziness, fatigue, and other symptoms. Therefore, it's important to drink some sugary water or eat some fruit before exercising.
2. Adapt to local conditions and enjoy exercise.
During the Beginning of Heat season, the choice of exercise should be determined by individual physical condition, interests, and seasonal characteristics. It's important to achieve the goal of exercising while avoiding overexertion and injury.
Jogging
Jogging is a suitable exercise for most people. It not only enhances blood circulation and improves cardiopulmonary function, but also stimulates metabolism and increases energy expenditure. For older adults, jogging can significantly reduce muscle atrophy and obesity caused by inactivity, lower cholesterol, reduce arteriosclerosis, and mitigate the signs of cardiopulmonary aging. However, be mindful of controlling your speed and duration when jogging to avoid excessive fatigue.
Cycling
Cycling is a great way to experience the beauty of autumn. On crisp autumn days, cycling not only strengthens your cardiopulmonary function but also relieves summer irritability. It's recommended to choose short to medium-distance routes, limited to 10-20 kilometers, to avoid excessive cycling that can lead to exhaustion. Maintain proper riding posture and avoid excessive pressure on your waist and neck. Also, obey traffic rules to ensure safe riding.
Mountaineering
Mountaineering offers a unique flavor during the End of Heat season. The cool temperatures and high levels of negative oxygen ions in the mountains create a natural oxygen bar. Choose a moderately challenging mountain, ideally within 500 meters, and ascend gradually. Mountaineering stretches your shoulders and back, strengthens your lower limbs, and promotes healthy nervous, cardiovascular, and respiratory systems. However, be well prepared before climbing: wear non-slip hiking shoes, bring the necessary equipment, and perform a thorough warm-up to mobilize joints and stretch muscles to avoid injury.
Healthy Exercises
Healthy exercises are a great option for the elderly and those with infirm health. Exercises like Softball, Tai Chi, and Eight-Section Brocade focus on both internal and external well-being, harmonizing qi and blood circulation and unblocking meridians, offering significant health benefits.
Third, Detail: Protecting the Line of Defense
During the End of Heat season, workout outfits should not only be comfortable but also stylish, allowing you to showcase your unique charm during exercise.
Tops should be breathable, sweat-wicking, and warm. For your inner layer, choose a pure cotton or quick-drying sports T-shirt; these absorb sweat quickly and keep you dry. Layer it with a lightweight outer layer, such as a windbreaker or hooded sweatshirt, to provide warmth in cooler temperatures while remaining easy to slip on and off during exercise. Opt for bright, lively colors like orange and yellow to add a pop of color to autumn workouts.
Bottomwear should be tailored to your sport and personal preference. For jogging, cycling, or other activities, choose shorts or leggings. Shorts are breathable and allow for easy movement, while leggings offer greater support and protection, reducing muscle vibration. For outdoor activities like hiking, durable, waterproof hiking pants are recommended; they withstand harsh conditions and protect your legs from scratches and injuries.
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