Of course, if you are in the beautiful autumn scenery, so much the better. Not only can you exercise well, but you can also enjoy the picturesque autumn scenery, where your immunity will be enhanced while exercising and enjoying the scenery. Here are some simple, convenient and effective autumn aerobic exercises.
Autumn is suitable for doing these exercises.
First, take a walk.
This can be said to be a sport that anyone can do anywhere, preferably in parks and other places with fresh air and lush plants, so that more negative oxygen ions can be absorbed in the air, which has good nutrition, regulation and soothing effects on people's cardiopulmonary function and nervous system. When walking, the constant movement of legs and arms can promote the increase of vascular elasticity, especially the constant movement of legs, which can promote more blood to return to the heart, improve blood circulation and improve the working efficiency of the heart.
Walking is also conducive to maintaining the calcium balance of the human body, helping to lose weight, helping to relax the spirit, reducing depression and depression, and improving human immunity. Some medical experts believe that a brisk walk 30 minutes before going to bed is helpful to sleep, and its effect is no less than that of oral sedatives.
Walking exercise can choose different speeds according to one's physique: brisk exercise above medium speed has obvious effect. Fast walking can increase the number of muscle activities, make the leg muscles strong and developed, and can better promote the blood circulation of the leg. A brisk walk can simulate the gait of a race walk, and the stride can be mastered by yourself. The stride frequency should not be less than every minute 140 steps.
Walking should be done 40 minutes after dinner. When walking, you should wear shoes with soft soles, breathable, wide heads, elastic insoles and heel height of about two centimeters. It is advisable to walk for more than 60 minutes every day, and it is best to stick to it every day.
Second, jogging.
Regular jogging and alternating walking can prevent fractures. Long-distance running helps to prevent cholesterol from rising. Be fully prepared before running, try to relax when running, pay attention to rhythm and flexibility, and keep a brisk and powerful pace. When jogging, a lot of oxygen is absorbed, sweat is increased, and poisons in the body are discharged, which improves people's mood, exercises people's will and enhances people's disease resistance.
If it is jogging for the purpose of exercise, the amount should not be less than 5 minutes each time. The longer the duration, the better the exercise of cardiopulmonary function. If the purpose is to lose weight, it should be more than 20 minutes. The amount of exercise and the duration of each time should be gradual. You can combine running and speed at first, and then gradually increase the distance and speed after adapting. When you need to stop practicing for some reason, you should also reduce it day by day.
Third, ride a bike.
Cycling can exercise the lower limb muscles, strengthen cardiovascular function, enhance endurance, promote metabolism and regulate human body fat. According to the survey report of the British Medical Association, riding a bicycle can turn those who suffer from neurosis and obesity into healthy people. Investigation shows that cycling for more than 30 kilometers per week can reduce the incidence of cardiovascular diseases by 50%.
Aerobic cycling should pay attention to increasing deep breathing, generally more than 30 minutes. The correct posture of riding a bicycle is to lean forward slightly, with men leaning forward about 30 degrees and women leaning forward about 20 degrees, with the center of their feet just stepping on the pedal. This can play a role in regularly massaging Yongquan point in the foot. There are many ways to exercise by bicycle, such as riding slowly for a few minutes, riding fast for a few minutes, alternating cycle interval exercise; Strength training method for riding fast uphill or headwind.
There is a special exercise method of cycling on one foot. Pedal with both feet alternately. When pedaling with the left foot, the right foot does not exert force. When pedaling with the right foot, the left foot does not exert force, and one foot drives the bicycle forward. 30 to 50 cycles per pedal. This kind of exercise works best when it is against the wind or uphill.
Fourth, walk backwards.
This kind of uncharacteristic exercise can stimulate muscles that are difficult to move at ordinary times, so that blood circulation and the body are in a state of balance, which has a good preventive and therapeutic effect on cerebrovascular diseases, insomnia, neurasthenia, hypertension and so on. However, when doing this sport, the clothes and shoes are similar to those when jogging or walking. Be sure to choose a safe venue, the ground should be flat and wide, and it is best to have no vehicles and pedestrians. Beginners must walk slowly.
Verb (abbreviation for verb) climbing a mountain.
Autumn is the golden season for mountain climbing. As a kind of physical exercise, the health care function of mountain climbing is to increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. Mountaineering is called "cardiovascular gymnastics", which can exercise muscle strength and respiratory system, and enhance the function of heart and blood circulation system. Repeated, long-term and low-load mountaineering exercises are not only beneficial to keep blood pressure, blood lipid and blood sugar at normal levels, but also promote bone health and have a special role in preventing osteoporosis. Mountaineering in autumn can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes.
As a fitness exercise, mountaineering is different from competitive sports, and everyone can adopt different methods according to their own exercise purposes. Take the above goodness as an example. If you want to enhance your endurance, you can use a small stride if you go up, combined with deep breathing. If you want to increase the strength of your legs, you can take a long stride, go up intermittently at a medium speed, and take a rest after walking for a while. If we want to strengthen the speed quality, especially for young people, we can use middle stride, high frequency and intermittent running, or we can use walking to balance our ability and coordination according to personal needs on the premise of ensuring safety.
Climbing the mountain should go hand in hand and wear soft-soled rubber shoes with anti-slip texture. Warm-up exercises should be done before climbing, including extensive activities, stretching and relaxation of major joints, ligaments and muscles of the whole body, so that the heart, joints and muscles can enter a state of exercise.
When climbing a mountain, pay attention to starting slowly, accelerate or decelerate in stages according to physical strength and heart rate, and change the climbing speed from time to time to control the heart rate within the effective heart rate range. And how do you know your heart rate? You can touch the inside of your wrist and count the number of pulse beats per minute. Pay special attention to leg muscle massage before and on the way down the mountain, keep the pace steady and control the speed. After going down the mountain, you can't neglect to tidy up and relax. Properly stretch and relax the tense joint muscles and ligaments, the heartbeat returns to normal and the sweat dissipates. Proper sweating in mountaineering is beneficial to the discharge of dirt in the body and on the body surface.