Aerobic exercise: 1. Running adapts to the crowd: running is the best aerobic exercise for almost everyone, 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 middle-aged and elderly people, 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. Technical points: each time is not less than 40 minutes, and the speed is mainly medium or jogging. 2. Mountain climbing is suitable for people: patients with hypertension and coronary heart disease. You should do your best. The temperature in late autumn is not very cold, but it decreases with the increase of hillside height, and the temperature difference between morning and evening is large. At this time, mountain climbing can also make people's body temperature regulation mechanism constantly in a state of tension, thus improving the body's adaptability to environmental changes. In addition, mountain climbing has a better exercise effect on cardiopulmonary function. Technical points: the climbing speed should be slow, and you can adapt to the temperature by increasing or decreasing clothes when going up and down the mountain. 3. Badminton adapts to the crowd: Compared with outdoor sports, indoor sports are very comfortable for almost everyone, but don't underestimate its sports effect. According to relevant data, a regular badminton match is more intense than a football match. Technical points: It is very important to prepare before exercise to avoid injury. Exercise can strengthen your resistance, make your bones harder and prevent you from losing weight. In fact, there is no need to say more about the role of exercise in health. In this season, we don't need a reason to exercise. 4. Riding over the hill, combining speed and speed can consume more calories. It is best to go outdoors by bike. If you feel comfortable outdoors, you can use different intensity and rhythm, or do it on different terrain, such as changing the driving route and adding mountain climbing items. You can try rhythm exercises, and the pedal can be stepped up and down. Try to pedal as smoothly as possible, don't jump on the seat, and keep your upper body relaxed. You can also try intensity exercises, slow down most of the time, and even talk while riding. You can also do intermittent exercise, ride at a faster speed for 5 minutes, then relax 10 minutes, and then ride at a faster speed for 5 minutes. Changing the rhythm and intensity of exercise can make the exercise process interesting and form different intensity stimuli.

Satisfied, please adopt.