Magic weapon one: pay attention to clothes to prevent colds.
Autumn is different from summer, and the temperature in the morning has started to be a little low. Generally, you sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, never wear clothes to go outdoors, 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 intervertebral disc of the elderly is slack, and suddenly changing from lying position to standing position may cause back sprain. Older people with high blood pressure and cardiovascular diseases should be more careful when getting up. You can stretch on the mattress, stretch your joints and have a rest before you get off the bus.
Don't "fight alone" in autumn exercise. Wear vest shorts without warming up. Wearing sweaty clothes, staying in the cold wind is also easy to catch a cold and should be avoided as much as possible.
Magic weapon 2: replenish water in time to prevent autumn dryness
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms.
Magic weapon 3: be prepared to prevent strain.
For any kind of exercise, warm-up activities are necessary, because people's muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint activities will be reduced, and the extensibility of ligaments will be reduced. Without warm-up activities, the nervous system's ability to command muscles will also decline. If you don't do enough warm-up activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect daily life. Exercise has become a kind of injury.
Magic weapon 4: step by step, not too fierce
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is a stage in which human essence is restrained and nourished, so exercise should also conform to this principle, 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.
Magic weapon five: sports protection to prevent injury
Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.
The exercise of middle-aged and elderly people should "leave room". The incidence of myocardial infarction will increase significantly in autumn and winter. At the turn of autumn and winter, the blood pressure of hypertensive patients is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water in the morning before exercise to dilute the blood. Choose a soothing exercise mode to avoid accidents during exercise.
Magic weapon 6: you can't exercise on an empty stomach in the morning.
Some people are used to getting up in the morning to exercise first, and then eating 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. It is more serious for the elderly. Therefore, drink some sugar water or eat some fruit properly before exercise, so that the body can get some starting energy, which will be more conducive to good health.
Magic weapon seven: it is not advisable to exercise when you are full of food and drink.
The living habits of modern people are rarely "work at sunrise and rest at sunset". They sleep late at night and have a lot of work in the morning. Many people don't have time to exercise in the morning, so some people set the exercise time after dinner. It is good to keep exercising, but it is unhealthy to exercise immediately after meals, even if it is a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.
Magic weapon eight: morning running exercise is not suitable for roadside.
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. Due to the dry climate in autumn, dust 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. Invisibly increased 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.
Magic weapon 9: exercise while ensuring sleep.
Fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and mental pleasure. As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Take advantage of this good opportunity to ensure adequate sleep as much as possible, which can not only restore physical strength, ensure health, but also improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.
Magic weapon 10: adjust diet to enhance physical strength
In autumn, when the weather turns cold, people's appetite will be great and their calorie intake will increase greatly. Coupled with the pleasant climate, people get enough sleep. In order to welcome the arrival of winter, the body will actively store fat to keep out the cold. Therefore, the body absorbs more calories than it discharges. Therefore, in autumn, we should not only eat more nutritious things to enhance our physical strength, but also be careful about gaining weight, especially those who are obese themselves. Pay attention to eat more low-calorie diet foods, such as adzuki beans, radishes, bamboo shoots, coix seed, kelp, mushrooms and so on. And don't eat greasy food containing heavy oil, so as not to increase the burden on the stomach, and it will also increase the body temperature and blood sugar, which will make people feel depressed and tired.
It seems that although it is an unchangeable truth that exercise is good for health, only by mastering the right methods can we achieve the best results. Especially for those middle-aged and elderly people suffering from cardiovascular and cerebrovascular diseases, it is particularly important. In addition, it is also essential to keep some drugs in daily life for emergencies. Xuefu Zhuyu Capsule is a capsule formulation which is made up of 1 1 kinds of precious Chinese herbal medicines and refined by scientific methods. Fang Yaozhong has both qi medicine in blood and blood medicine in qi, which has the effects of promoting blood circulation to remove blood stasis, promoting qi circulation to relieve pain, improving microcirculation and reducing blood fat. Xuefuzhuyu capsule uses peach kernel, safflower, Ligusticum chuanxiong and red spoon to promote blood circulation and remove blood stasis; Use Angelica sinensis and Radix Rehmanniae to promote blood circulation and nourish blood, and remove blood stasis without hurting blood; Platycodon grandiflorum enters the lungs and introduces medicine; Achyranthes bidentata breaks blood and clears channels, leading blood downward; Glycyrrhiza uralensis Fisch blends various drugs. From the analysis of traditional Chinese medicine, qi is the handsome of blood, blood is the mother of qi, qi is the blood circulation, and qi stagnation is blood stasis. Judging from the components of Xuefu Zhuyu Capsule, it is an essential drug for the treatment of cardiovascular and cerebrovascular diseases.