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 don't do enough preparatory activities before exercise, it will cause joint ligament strain and muscle strain. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.
2. Prevent colds and colds
The temperature is low in the early morning in autumn, so clothes should be increased or decreased 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.
3. 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. a2.jpg
4. Anti-autumn dryness
The dry climate in autumn is a season with high liver qi and low liver qi, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and constipation. For athletes, what to eat in autumn dryness, after exercise, they should eat more pears, sesame seeds, honey, tremella and other foods that can nourish yin and moisten the lungs and supplement body fluids.
Drink more boiled water after exercise 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; If you are doing long-distance running, you should also drink a proper amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue.
The purpose of fitness is for fitness, and the purpose of fitness is to work hard and live a good life; A good job and a good life are inseparable from a strong body and a healthy mind. For the cause that you still have to work hard, for the family that you are looking forward to going home through the difficulties, and for the prosperity of the motherland and the nation, fitness is calling you. Let's begin, my friend.
Why you can't run too early in the morning:
1. Poor air quality
Running belongs to aerobic exercise and needs fresh and pure oxygen. Dawn began to break in late autumn, and the air in the morning was not circulating well. Various harmful substances emitted by automobile exhaust are not easy to spread, and respiratory diseases are easy to occur after inhalation.
In addition, if the fog is heavy in the morning, don't run, because these fogs often suck impurities in the air and even some bacteria-pathogenic microorganisms into people's upper respiratory tract, causing respiratory infections when the human body's resistance is reduced. Therefore, it is recommended not to run in the morning in bad air or foggy weather. a3.jpg
Second, the temperature is low in autumn.
Due to the large temperature difference between morning and evening in autumn, when the temperature drops, people with poor cold tolerance and cold tolerance had better not run in the morning, which is also easy to cause upper respiratory tract infection. Some people with atherosclerosis had better not run in the morning because the stimulation of cold air can induce angina pectoris.
So I suggest that morning runners try to avoid the dirty air in the morning and choose a more suitable time to run and exercise. For example, they can wait until after eight o'clock in the morning or choose to run at night. This kind of exercise can also get the effect of fitness.
Fitness details:
One of the details: drink plenty of water before and after fitness.
The dry climate in autumn is a season of high liver fire, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and constipation. In addition, the water lost during exercise will aggravate the body's water shortage.
Rao Xingxing suggested that athletes drink more boiled water before and after exercise, and eat more pears, honey, tremella, vegetables and other foods after each exercise. 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. a4.jpg
Detail 2: Prevent colds.
In hot summer, people are used to wearing vests and shorts to exercise, but the temperature is lower in the morning and evening in autumn. If you exercise outdoors, you should increase or decrease your clothes according to the change of outdoor temperature.
Rao Xingxing said that if you exercise indoors, you shouldn't wear too little. Take off too much clothes after warming up. Don't wear sweaty clothes to rest or blow air conditioning after exercise to prevent your body from catching a cold.
The third detail: fitness should be gradual and not excessive.
Many girls lose weight in summer, hoping to keep fit in autumn and winter, so they increase their exercise. Rao Xing Xing thinks this is a mistake. Excessive physical exercise can not only strengthen the body and achieve health care, but also lead to health damage.
Rao Xingxing said that Chinese medicine believes that the human body is in the stage of convergence and internal nourishment in autumn, so fitness should also conform to this principle and avoid excessive exercise. Take part in some relaxing and gentle sports with little activity. In this way, you will not lose energy because of sweating, but also stretch your muscles and improve your physical fitness. a5.jpg
Detail 4: Warm-up exercise is essential.
Rao Xingxing pointed out that warm-up exercise is an essential activity before fitness. When the climate turns cold, the organs and systems of human body shrink protectively, the elasticity and extensibility of muscles, tendons and ligaments decrease, the range of motion of each joint decreases, and the air humidity is small, which makes people feel stiff and difficult to stretch. If you don't do warm-up activities during exercise, it will often cause muscle strain and joint sprain. So it's best to jog for a while before autumn exercise. When the body sweats slightly, stretch the joints of the whole body, especially the joints that are mainly active, and then join the high-intensity fitness exercise.
Spinning bikes, treadmills and treadmills are all good ways to keep fit in autumn.
The treadmill is to master and adjust the exercise load in time according to the related data such as heart rate, speed, distance, time and energy consumption displayed on the screen of the athlete during the exercise; Treadmill, according to the relevant data displayed during exercise, controls the way of energy consumption within the scope of aerobic exercise, so as to achieve the purpose of exercising human cardiovascular and respiratory functions; Rotation allows the exerciser to exercise the muscles of arms, legs, back and chest according to the movements instructed by the coach, which is a good form of whole body exercise. All of the above are aerobic exercises with the help of instruments. In addition, simple indoor sports such as skipping rope, Tai Chi and aerobic dance are also ideal autumn sports.
Tips: In addition to methods, attention should also be paid to details. Details determine success or failure. Don't play a negative role because of details. Do you know the above autumn fitness precautions?