Gordon 1
Climbing a mountain is climbing a mountain. The health care function of mountain climbing is to increase lung ventilation and vital capacity. With the increase of mountain climbing height, there are more and more hydrogen ions and negative oxygen ions called "air vitamins" in the atmosphere, and the reduction of air pressure can promote a series of changes in human physiological functions.
Step 2 jog
Jogging is 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.
3. Football, basketball and long-distance running
Go to play football, basketball, long-distance running and extreme sports with colleagues or brothers on weekends. This kind of outdoor exercise not only runs but also exercises, which not only exercises the whole body but also challenges yourself, reminding you to warm up well.
4. Indoor ball games
Adults who are working, such as badminton, table tennis, indoor fitness, billiards, bowling and so on, do not do much exercise, which will have a certain exercise effect on their bodies.
5. Walk, Tai Ji Chuan
Older friends can walk slowly, take a walk or play Tai Ji Chuan, which will increase the amount of exercise without being too tired.
What should we pay attention to in autumn exercise and fitness?
1, to prevent 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.
2. Prevent colds and colds
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.
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.
4. Anti-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.
5. Prevent sore throat
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.
6. Prevent dehydration
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.