Gordon 1
As a kind of physical exercise, the health care function of mountaineering is: it can increase lung ventilation and vital capacity, enhance blood circulation and increase cerebral blood flow. Climbing in autumn, due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions.
For the elderly and infirm, don't blindly emphasize this health care function. Avoid the morning and evening when the temperature is low and climb slowly. When going up and down the mountain, you can adapt to the temperature by adding or subtracting clothes. Patients with hypertension and coronary heart disease. Every effort should be made to prevent accidents.
Step 2 swim
Proper cold water swimming in early autumn can not only achieve satisfactory fitness effect, but also lay a good foundation for future winter swimming. Cold water swimming in early autumn can obviously stimulate the nervous system, speed up the heartbeat, promote blood flow, and then accelerate the metabolism of the body. Swimming in autumn can effectively improve human immunity to a certain extent, and can resist the occurrence of colds when the seasons alternate.
How long is suitable for swimming in autumn? It is best to control it within 45-60 minutes, not more than two hours. Before entering the water, turpentine or vaseline can be properly applied to protect the joints. The best speed for swimming to lose weight should be more than 35 meters per minute. Athletes generally adopt the method of swimming in stages, and the rest time is short. Swim for 3 minutes and rest 1 min, and swim for 3 minutes and rest 1 min. If the two groups still don't feel tired after such exercises, they can swim for 5 minutes, rest for 2 minutes, keep circulating exercises, and appropriately increase the continuous swimming time and rest time.
Step 3 jog
Jogging in autumn is good for health. Jogging can enhance respiratory function, increase vital capacity and improve human ventilation and ventilation ability; It can improve blood supply to the brain and oxygen supply to brain cells, and relieve cerebral arteriosclerosis; It can increase energy consumption, reduce muscle atrophy and obesity caused by inactivity, and excrete excess toxins and other substances in the body with sweat and urine, thus contributing to weight loss and bodybuilding.
Correct running posture makes exercise more effective. There are three key points in running posture: the center of gravity falls on the sole of the foot on the supporting side, the heel leaves the ground slightly, and the knee joint keeps bending. In addition, when jogging, you should relax your muscles, take a deep breath, breathe slowly and rhythmically, walk briskly and swing your arms naturally. It is advisable to run for 20 to 30 minutes every day.
Step 4 take a walk
Walking can be said to be an exercise that anyone can do anywhere, preferably in parks and other places with fresh air and lush plants, so that more negative oxygen ions in the air can be absorbed, and it has a good nutritional and soothing effect on people's cardiopulmonary function and nervous system. Walking, especially brisk walking, belongs to aerobic exercise and can enhance vital capacity. Walking can enhance cardiovascular function, promote blood circulation, prevent heart disease and lower blood pressure.
When walking, you should do what you can, step by step. If you are in good condition, you can walk five times a day before, and you can walk twice more today; Originally, the whole journey took 15 minutes. It can be done a little faster today, 12 minutes. Or vice versa, the standard amount of exercise from Dallas to the auditorium is just a little sweaty. If you are sweating profusely and out of breath, it is excessive exercise and must be adjusted.
5. bicycles
Cycling can not only lose weight, but also make your figure more symmetrical and charming. Experience shows that cycling can produce this hormone, which will make people feel very free and carefree. According to the research results in recent years, cycling, like running and swimming, is an endurance exercise that can best improve people's cardiopulmonary function. It is not only a weight loss exercise, but also a spiritual exile.
When riding a bicycle, the upper body leans forward slightly, the head should not lean forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, the hunchback should not be hunched, and the legs should be straight when pedaling. Novices can choose a relatively flat road; Skilled, you can choose a road with a certain slope, enhance the consumption of calories, and better achieve the purpose of losing weight.
6.badminton
Autumn is a very suitable season for badminton. The weather and temperature are suitable, neither too cold nor too hot. Compared with outdoor sports, this kind of indoor sports makes people feel comfortable and has good sports effect. According to relevant data, a regular badminton match is more intense than a football match. It is very important to prepare for activities before exercise to avoid injury.
Teenagers can take exercise as an effective means to promote growth and improve physical function. The amount of exercise should be moderate, and the activity time should be 40~50 minutes. The elderly and infirm can take exercise as a method of health care and rehabilitation. The amount of exercise should be small, and the activity time should be 20~30 minutes to achieve the purpose of sweating, bending over and stretching joints.