As the saying goes: "The medicine is not as good as Sibu and Sibu is not as good as exercise." Since autumn, several autumn rains have experienced a drop in temperature. After experiencing the hot summer heat and wet stuffiness, people feel cool and comfortable in autumn. The pleasant autumn is also the golden season for physical exercise. Here are several fitness exercises that are more suitable for the fall.
★ Ascend ★
It refers to mountain climbing. The health effects of ascending are: to increase lung ventilation and lung capacity,
Blood circulation increased, cerebral blood flow increased, and urine acidity increased. As the altitude of a mountain climbs within a certain range, the hydrogen ions in the atmosphere and the content of negative oxygen ions called “air vitamins†become more and more, and the reduction in air pressure can promote a series of changes in human physiological functions. Asthma and other diseases can also play a role in adjuvant therapy and can reduce blood sugar and increase hemoglobin and red blood cell counts in patients with anemia.
For the elderly and the infirm, they must avoid the morning and evening when the temperature is low, and the speed of climbing should be slow. When they go up and down, they can adjust their air temperature by increasing or decreasing clothes. Patients with hypertension, coronary heart disease, etc. must do more to prevent accidents.
★ Jogging ★
It is also an ideal autumn sports program that can enhance blood circulation and improve heart function; improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis, and enable the brain to work normally. Running can also effectively stimulate metabolism, increase energy consumption, and help to lose weight and bodybuilding. For the elderly, running can greatly reduce the muscle atrophy and obesity caused by inactivity; reduce the aging of the heart and lungs; reduce cholesterol, reduce arteriosclerosis, and contribute to longevity. Recently, scientists have also found that insisting on joggers has less chance of getting cancer.
★ cold bath ★
It is a bath with cold water between 5 and 20°C. The natural water temperature in autumn is within this range. The health care effect of the cold water bath is very obvious. First of all, it can strengthen the nervous excitement function, make the spirit refreshed after bathing, the brain is clear. Second, the cold water bath can enhance the body's resistance to diseases. It is called "blood gymnastics." Third, the cold bath also helps to enhance digestive function, and it has certain effects on chronic gastritis, gastroptosis, constipation and other illnesses. Adjuvant treatment.
Cold water bathing must be done step by step, from the local to the body part of the bath, the water temperature from high to low and bath time from short to long. The cold bath is not for everyone. Some people's skin is sensitive to cold water and can cause allergic symptoms when cold water is encountered. In addition, patients with severe hypertension, coronary heart disease, rheumatism, empty tuberculosis, sciatica, and high fever patients are not allowed to shower with cold water.
★ Autumn Fitness "Four Preventions" ★
Anti-sporting strains cause muscles and ligaments in humans to reflexively cause vasoconstriction, increase viscosity, reduce stretch, reduce the range of motion of the joints, and reduce the ability of the nervous system to command muscles at lower temperatures. If you do not fully prepare for exercise before exercise, you may cause joint ligament strains, muscle strains, and so on. The time and content of preparation activities may vary from person to person, and it is generally advisable to do so.
To prevent colds and colds, the temperature is low in the early morning of autumn. Do not wear unlined clothes to go outdoors and increase or decrease clothes according to the outdoor temperature changes. When you exercise, you should not take off too much. You should take off your clothes when you have a fever. Do not wear sweaty clothes to stay in the cold after exercise to prevent the body from catching cold.
Anti-athletic over-fall is a good season for exercise, but at this time, because the body's yin and yang is in a converging and supportive stage, the movement should also comply with this principle. That is, exercise should not be excessive to prevent excessive sweating. Loss of gas consumption, sports should choose easy and gentle, small amount of activity.
Anti-autumn dry autumn climate, low temperature, is the season of liver qi, liver and partial airway failure season, easy to cause throat dryness, tongue less Shao, dry lips, nose bleeding, constipation embolism. For the athletes, after exercise, they should eat more nourishing yin, moisturizing the lungs, rehydrating fluids such as pears, sesame seeds, honey, and white fungus.
After exercise, you should drink plenty of water and eat soft foods such as sugar cane, pear, apple, milk, sesame, and fresh vegetables to keep the normal secretion of upper respiratory mucosa and prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt in the boiling water to maintain acid-base balance in the body and prevent muscle spasm. When taking supplements, use small amounts, multiple times, and slow drinking as the guideline. In addition, such as long-distance running, but also to drink the right amount of sugar water, to prevent hypoglycemia, dizziness, sweating, limb weakness and other adverse physiological reactions.
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