Climb the peak
Mountain climbing generally refers to folk mountain climbing. As a kind of sports, the health care function of rock climbing is: it can increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. Climbing in autumn, due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions. When climbing a mountain, with the height rising in a certain range, the contents of hydrogen ions and negative oxygen ions called "air vitamins" in the atmosphere are increasing. The reduction of air pressure can promote a series of changes in human physiological functions, and can also play an auxiliary role in treating asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients.
Climbing in autumn, the temperature changes most frequently, which is beneficial to human health itself: it makes people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes ("autumn freezing in traditional Chinese medicine" also includes this meaning). Of course, for the elderly and infirm, we can't just emphasize this health care function. Avoid the morning and evening when the temperature is low and climb slowly. When going up and down the mountain, you can adapt to the temperature by adding or subtracting clothes. Patients with hypertension and coronary heart disease should do what they can to prevent accidents.
jogging
Jogging is also an ideal autumn exercise, which can enhance blood circulation and improve heart function. Improve blood supply to the brain and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption and help to lose weight and keep fit. For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life. Recently, scientists also found that people who insist on jogging are less likely to get cancer.
In different seasons, choose the exercise mode that suits you best, which will naturally help your exercise effect to be more significant and bring other benefits to your health. Therefore, if you exercise in autumn, you might as well take part in the above-mentioned sports more, which will definitely bring you more surprises.
Benefits of autumn sports
1, cardiotonic: aerobic exercise refers to the exercise of large muscle groups, so that the heart continues to accelerate for a few minutes. Through aerobic exercise again and again, oxygen is delivered to the muscles. As a result, the heart becomes stronger, the work efficiency is higher, and it is not easy to feel tired.
2, strong muscles: exercise can make muscles stronger, can give better support to joints, and make people less likely to get hurt.
3, increase flexibility: the better the flexibility, the less likely people are to strain muscles or sprain joints during strenuous activities. There are many leisure sports in life that help to improve flexibility, such as martial arts and dancing.
Second, exercise can keep weight.
Facts have proved that many obese children obviously lack exercise in their lives.
Obese children are more likely to suffer from diseases such as heart disease, diabetes and hypertension. Therefore, it is important for children to balance energy intake and energy output and maintain an appropriate weight. These two points can be achieved by combining a balanced diet that can provide nutrition for growth and development with regular exercise to consume excess calories.
Third, exercise makes children happier and more excited.
This is because the body will secrete endorphins during exercise, which can make people feel extremely excited.
There are "four attentions" in autumn fitness.
In autumn, if you insist on proper physical exercise, you can not only adjust your heart and nourish your lungs, improve the function of internal organs, but also help to enhance the immune function of various tissues and organs and the body's resistance to external cold stimuli. However, due to the large temperature difference between morning and evening in autumn and the dry climate, if you want to receive good fitness results.
Prevention of sports strain
Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decrease. If you are not fully prepared before exercise, it will cause joint ligament strain, muscle strain and so on. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.
Beware of catching a cold
The temperature is low in the early morning of autumn, so you can't go out without clothes. You should add or subtract clothes according to the change of outdoor temperature. It is not advisable to take off too much at a time when exercising. You should wait until your body is hot before taking off too many clothes. Don't wear sweaty clothes and stay in the cold wind after exercise to prevent your body from catching cold.
Prevent excessive exercise
Autumn is a good season for exercise, but at this time, because the human body is in the stage of convergence and internal nourishment, exercise should also conform to this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and loss of yang, and the exercise should choose relaxed and gentle projects with small activity.
Prevent autumn dryness
Autumn is a dry climate with low temperature, which is a season with high liver qi and low liver qi, and it is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and constipation. For athletes, after each exercise, they should eat more food, such as pears, sesame seeds, honey, tremella and so on. It can nourish yin and moisten the lungs and replenish body fluids.
After exercise, you should replenish more water and eat more soft foods such as sugar cane, pears, apples, milk, sesame seeds and fresh vegetables to maintain 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 to boiling water to maintain the acid-base balance in the body and prevent muscle spasm. When supplementing, take a small amount, multiple times and slow drinking as the criterion. In addition, if you are doing long-distance running, you should also drink appropriate amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.