Due to the large temperature difference between morning and evening in autumn and the dry climate, we must pay attention to the following four aspects in order to receive good fitness effects.
Four points for attention in autumn exercise and health preservation
After autumn, it rained continuously all over the country. As the saying goes, "an autumn rain is a cold", the autumn wind is rustling and the weather is getting colder. If we insist on proper physical exercise, TCM can not only regulate lung qi and improve the function of lung organs, but also help to enhance the immune function of various tissues and organs and the body's resistance to external cold stimuli. However, there are also some places to pay attention to in sports. As we all know, from the hot weather in summer to the exercise in autumn, we should grasp the problem of fitness, not to say that the more exercise, the better. Below, I collected some precautions for autumn sports health care and shared them with you.
Pay attention to safety and don't damage it:
The temperature drops in autumn, and it often rains continuously. In this environment, the body will cause blood vessels to contract, joint activity will be weakened, and it is easy to cause damage to muscles, joints and ligaments. Experts remind that you must be fully prepared before each exercise. The length and content of time can vary from person to person. Generally, slight heat is better. The range and intensity of exercise should be appropriate, and don't force yourself to do some difficult movements. In addition, the incidence of myocardial infarction will increase significantly in autumn, and the blood pressure of hypertensive patients in autumn 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 to dilute the blood before morning exercise. Choose soothing items during exercise to avoid accidents.
Pay attention to whether you have a cold:
Recently, the autumn rain has been intermittent, and the temperature difference between morning and evening is large. In addition, after the summer heat, people are greedy for cold and drink cold, their spleen and stomach are damaged, their transport and transformation are abnormal, and dampness and evil are the internal factors. In this way, people are easy to catch a cold because of humidity. This kind of cold pass often has symptoms such as fever, cough, excessive phlegm and runny nose. In addition, it is accompanied by fatigue, wet body and inattention. After sweating, the temperature drop is not obvious. If you choose antipyretics, Radix Isatidis and other antipyretic and antidotes, you can't relieve exterior symptoms and dampness, let alone relieve symptoms. In the treatment of cold-dampness syndrome, expelling wind and removing dampness is the key to the treatment, and the treatment should be based on the position of dampness evil.
Don't wear light clothes to go outdoors when exercising. You should add or subtract clothes according to the change of outdoor temperature. It is not advisable to take off too much during exercise, and take off too much clothes after the body is hot. Don't wear sweaty clothes after exercise, stay in the cold wind to prevent your body from catching cold.
Pay attention to hydration without autumn dryness;
The climate in autumn is dry. For athletes, after each exercise, they should eat more foods that nourish yin and moisten the lungs and replenish body fluids, such as pears, sesame seeds, honey and tremella. If they sweat a lot, they can add some salt water in moderation, and take a small amount and drink it slowly.
Be careful not to overdo it:
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.
I remind that more rainfall, low air pressure and high humidity in autumn will affect people's blood pressure. According to meteorologists, cold weather will make the blood vessels of skin and subcutaneous tissue contract, and the resistance of peripheral blood vessels will increase, leading to hypertension and coronary artery spasm, which will easily lead to cardiovascular and cerebrovascular diseases. Autumn is also a high incidence of bronchitis and asthma. At the same time, people are prone to depression and depression in autumn, which is the so-called "autumn rain disease".
In autumn, people should take appropriate preventive measures according to the weather, adjust their mood in time and strengthen their adaptability to the environment. For people with weak constitution, don't be superstitious about the old saying that "spring covers the autumn". When exercising, you must increase or decrease your clothes in time according to your physical condition and weather changes to prevent the occurrence of "autumn rain disease".
Autumn exercise health: the most suitable exercise for autumn
Strong physique, good physique depends on many factors, such as congenital development, diet structure, medical care, living environment, physical exercise and so on. In some ways, physical exercise can make up for congenital deficiency. Exercise health care is also the simplest, most effective and most economical means to obtain health. As the saying goes, "medicine tonic is not as good as food tonic, and food tonic is not as good as exercise." Since autumn, the autumn rains have cooled down several times. After experiencing the heat and humidity in hot summer, people feel cool and comfortable in autumn. Pleasant autumn is also the golden season for physical exercise. Here are some fitness exercises suitable for autumn.
Climb the peak
Mountain climbing generally refers to folk mountain climbing. As a kind of sports, the health care function of rock climbing is: it can increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow and increase urine acidity. Climbing in autumn, due to the unique climate, the change of meteorological elements has some special benefits to human physiological functions.
When climbing a mountain, with the height rising in a certain range, the contents of hydrogen ions and negative oxygen ions called "air vitamins" in the atmosphere are increasing. The reduction of air pressure can promote a series of changes in human physiological functions, and can also play an auxiliary role in treating asthma and other diseases, reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients.
Climbing in autumn, the temperature changes most frequently, which is beneficial to human health itself: it makes people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes ("autumn freezing in traditional Chinese medicine" also includes this meaning). Of course, for the elderly and infirm, we can't just 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.
jogging
Jogging is also 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. For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; Reduce the aging of cardiopulmonary function; It can lower cholesterol, reduce arteriosclerosis and help prolong life. Recently, scientists also found that people who insist on jogging are less likely to get cancer.
Of course, the process of jogging is actually experiencing an "air bath". If people are often in polluted air, they will feel tired, weak limbs and reduce work efficiency. Therefore, both healthy people and sick people should take part in outdoor activities and breathe more fresh air. Autumn is a good time to go out and exercise in nature. If people have 1 a day? Breathing fresh air outdoors for 2 hours, including jogging for 40 minutes, can not only reduce diseases, but also enhance physical fitness and energy.
cold bath
The so-called cold water bath is to take a bath with cold water between 5 and 20℃, and the natural water temperature in autumn is within this range. The health care function of cold water bath is very obvious. First of all, it can strengthen the nerve's exciting function, and make you refreshed and clear-headed after bathing. Second, cold water bath can enhance the body's resistance to diseases, which is called "vascular gymnastics"; Thirdly, cold water bath also helps to enhance digestive function, and has a certain auxiliary treatment effect on chronic gastritis, gastroptosis and constipation.
The cold water bath exercise must adopt a step-by-step method: the temperature gradually decreases in autumn, and the human body gradually adapts to the cold cold water, so that in late autumn and winter, the cold water bath will not feel too cold. The cold water bath should be gradual, including the bathing parts from local to whole body, with the water temperature from high to low and the bathing time from short to long.
There are four common cold water baths: head bath, that is, washing your face with cold water; Foot bath, feet immersed in water, the water temperature can start from about 20℃ and gradually drop to about 5℃; Taking a bath means wiping your body with a towel soaked in cold water, not too hard, not too long, enough is enough; Shower, start with warm water of about 35℃, and gradually drop to take a bath with tap water.
It must be noted that cold water bath is not suitable for everyone. Some people's skin is sensitive to cold water, and allergic symptoms, such as rash and purple spots, will appear when they encounter cold water. People with such a special constitution can't take a cold bath; In addition, patients with severe hypertension, coronary heart disease, rheumatism, cavitary tuberculosis, sciatica and high fever are not allowed to take a cold bath.