How to exercise in autumn is the first choice. Different exercises are suitable for different times. We should arrange the exercise time reasonably. Fitness in autumn can help us exercise. Now, sharing how to exercise in autumn is the first choice.

How to keep fit in autumn is the first choice. 1 How to keep fit in autumn These four are the first choices.

1 Happy Autumn-Outdoor Tai Chi

Outdoor Tai Chi can adjust the mood, playing for about 30 minutes every day. After playing, the whole body will be active and happy. Then close your eyes and rest, sit still for a while, combine static and dynamic, and relax.

What we want is safety-the combination of speed and speed.

Before jogging, take a walk on the playground and exercise your limbs. Then adjust your breathing, grasp the speed, run eight or nine laps, sweat slightly, and then continue to walk on the playground. Jogging and brisk walking have high safety factors and are suitable for most people. Choosing a sports venue is also very simple. You just need to avoid vehicles and find a relatively safe place. It is best to have your own community or a nearby school playground, which is convenient and safe!

3 Static exercise also gives strength-come to Baduanjin.

Static exercise Baduanjin, the exercise intensity is appropriate. Get up every morning to do several groups of exercises and exercise the cervical and lumbar vertebrae, which will make you feel very relaxed and have little joint damage. It only takes 15 minutes for two sets of Ba Duan Jin movements, and then you go to work after you finish, which is very time-saving and labor-saving. Suitable for middle-aged and elderly people.

4 autumn is suitable for practicing heart and lung-playing table tennis.

Many people can play table tennis, and no matter whether they are family members or colleagues, they can always find opponents. Play table tennis for 30 minutes to an hour. In order to avoid strain, you can also do brisk walking, cycling and other sports. Such aerobic exercise is good for the heart and blood vessels.

Chinese medicine teaches you three tricks to exercise in autumn and replenish your lungs.

1 Put your hands on your head and rotate and pitch 10 times. It can dredge the meridians in the neck, chest and back, promote blood circulation and improve lung function.

Put your hands on your head and swing from side to side 10 times. It can dispel rheumatism and cold pathogens between joints and treat lung diseases.

3 Pat the calf with both hands (anterolateral calf) 10 times. It can open diaphragm, benefit lung qi and treat lung disease. It will be better if you can knock on your teeth when doing this exercise. The specific method is to tap your teeth 36 times and don't make any noise.

Pay attention to the exercise of your feet when exercising.

Exercise is inseparable from the foot, which can be said to be the basic point of exercise. If you love sports, you should protect your feet, because a journey of a thousand miles begins with a single step. Therefore, it is necessary to strengthen foot exercise during exercise, and at the same time strengthen the ability of internal and external muscle groups before and after ankle joint.

1 Ankle strength training: Use rubber bands or elastic bands to provide appropriate resistance, and do "toe-hooking" movements continuously, paying attention to the rhythm of "getting up quickly and returning slowly". 15 is completed continuously, and three groups are repeated.

Training of the strength behind the ankle joint: stand on one foot, balance the wall or the back of the chair, then stand on tiptoe quickly with the standing foot, and then fall slowly. This is the rhythm of "getting up quickly and returning slowly". The same continuous completion 15, repeat three groups.

3. Ankle joint strength training: elastic belt is also used as resistance. When elastic belt pulls the forefoot outward, he leans against elastic belt to exercise the medial ankle muscles.

On the contrary, when elastic belt pulls the forefoot inward, he leans against elastic belt to exercise the lateral ankle muscles. It is also the rhythm of "getting up fast and coming back slowly". The same continuous completion 15, repeat three groups.

Expert advice:

Excessive exertion and instantaneous exertion during exercise are most likely to cause achilles tendon injury or even rupture, and once it breaks, surgery and postoperative rehabilitation are needed. Therefore, experts remind citizens who love sports to pay attention to warm-up before exercise. If they take part in sports events, they should start preparing at least one month in advance. Rote memorization is the last thing to do. At the same time, we should pay special attention to the movement of hip, knee and ankle.

In the event of accidental injury during exercise, the tendon and other lacerations should be iced as soon as possible to shrink the blood vessels, prevent swelling, and avoid secondary injuries caused by continuous exercise. Edema usually takes about 7 to 14 days, followed by 4 to 6 weeks of recovery.

How to keep fit in autumn is the first choice. Pay attention to clothes to prevent colds.

Autumn is different from summer. The temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt.

Especially for the elderly, don't get up immediately after waking up in the morning, because the elderly's intervertebral disc is slack, and suddenly changing from lying position to standing position may cause sprained back. Older people with high blood pressure and cardiovascular diseases should be more careful when getting up. They can stretch their bodies and joints on the bed and get out of bed after a short rest.

When going out for exercise, you should wear a loose and comfortable coat, and then take off your coat after warming up or exercising for a period of time, so as to avoid excessive temperature difference between indoor and outdoor and catch a cold. Don't "fight alone" in autumn exercise, go into battle without warming up.

Be prepared to prevent nervousness.

Warm-up activities are necessary for any kind of exercise. We often see some old people taking part in group exercise activities, often starting as soon as bicycles or tricycles stop at the roadside. Many young people even start running when they go out, without relaxing their joints and ligaments, which is more dangerous.

Because human muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, joint range of motion decrease, and ligament extensibility decrease. Without preparation for activities, the nervous system's ability to command muscles will also decline. If you don't make adequate preparations for activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect your daily life. Exercise has become a kind of injury.

Therefore, no matter how old you are, you should be prepared for activities before exercise. The length and content of time can vary from person to person, but it is generally better to be slightly hot. After warm-up activities, the body can adapt to slow or fast and intense activities, so as to achieve the purpose of exercise.

Exercise in the morning to prevent fasting.

Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health.

Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia, which is more serious for the elderly.

Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health.

Editor's note: White-collar workers sit in the office all day every day, and there is no more activity, so there is a great hidden danger to their health. So, how to keep fit in the office? The fitness center teaches you the office gym method.

At 8: 30, the new day begins with exercising muscles.

Turn your head while sitting. Sit up straight with one hand under your hips and the other hand around your head near your ears. Drive by hand, keep the head close to the shoulder 15 seconds, and switch to the other side. It can fully stretch deep muscles and wake up the brain. Stretch 3 groups on both sides.

Charge the abdomen at half past nine.

Sit in a chair and have a big meal. Pull the chair into the aisle (preferably without wheels), support the chair with both hands and control it with abdominal strength. Keep it as long as possible.

10: 30 Supporting the wall and lowering the waist

Move your waist. Stand facing the wall, bend over with both hands on the wall, and stay at the maximum position for 20 seconds (experienced people can gently shake at the maximum position). You should do it slowly, focusing on the lower back and shoulders, and feel them gradually tighten. 20 seconds each time, 3 groups.

1 1: 30 Have a cup of coffee and stretch your muscles.

Hold the wall and pull the chest. Face the wall on the side, gently hold the wall with one hand, take a small step forward, pull the upper body forward, and feel the stretching of the pectoral muscles, which has a good stimulating effect on the chest, back and shoulders. 65438 +0.5 second each time, twice on each side.

There are two taboos in autumn fitness.

Step by step, not too aggressive.

Some people think that only by doing a lot of exercise can we exercise well and enhance our resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. Too much or too little exercise has no good effect on health. Only proper exercise can play a role in fitness and disease prevention.

Without exercise, the body is easy to get fat, and the functions of various organs in the body will decline, which directly leads to the decline of the body's resistance and stress ability, leading to various diseases; Excessive exercise consumes a lot of physical strength and can't be recovered, but it will break down over time.

Autumn exercise is the same as other seasonal exercises, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect.

On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time. Physical exercise in autumn and winter should follow the principle of gradual progress, and it is forbidden to temporarily increase the amount of exercise or exercise in a sudden and cold way.

The increased load varies from person to person. For example, for the first time jogging, you can try to increase it from 3 minutes to 5 minutes or 10 minutes. In this way, you can gradually improve your physical condition.

Morning running is not suitable for exercising on the roadside.

Jogging, which many people like, is a good exercise method, which is most suitable for young and middle-aged people. Jogging can enhance respiratory function, increase vital capacity and enhance myocardial function, so jogging is a good fitness method.

Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But now in the city, there are more and more busy roads, and many people jog along the roads to exercise in order to save trouble. In fact, this is very unhealthy.

Because of the dry climate in autumn, lime soil is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars, which will inevitably increase the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.

Conclusion: Fitness is to protect health, but improper fitness methods can easily endanger health. Then, the fitness guide I prepared above will teach you how to exercise correctly in autumn.