Benefits of slimming in autumn
First of all, make you refreshed.
Due to the large temperature difference between day and night in autumn, slimming at this time is conducive to improving people's adaptability to environmental changes, thereby enhancing the function of cardiovascular system and making the body better adapt to the climate change in winter. Exercise can also enhance immunity by increasing lymphocytes. It has a very significant effect on preventing colds in autumn ~
Moderate exercise can also reduce the risk of thrombosis and play a very positive role in preventing stroke and breast cancer. At the same time, running is an aerobic exercise, which can exercise 50% of your idle lungs. Keeping the habit of running in autumn can improve your mental state and avoid the embarrassment of "being sleepy in spring and lacking in autumn"
It is easier to lose weight.
Autumn is a good time to lose weight. The temperature in autumn is neither so hot as summer nor so cold as winter. It is the most suitable season for running and losing weight!
If you are lazy for a summer, then insisting on exercise in autumn can properly restore the muscle mass to normal level, and at the same time improve the basic metabolism in the body, thus accelerating the burning of fat and developing lean body mass. Develop a thin physique, and it will not be so easy to gain weight in winter!
Exercise suitable for weight loss in autumn
1. Climb the mountain
Mountain climbing has a better effect on the exercise of cardiopulmonary function.
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
The temperature in late autumn doesn't feel 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.
run
Running is the best aerobic exercise at present.
Adapt to the crowd: almost everyone
Running is the best aerobic exercise at present, 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 * * * metabolism, increase energy consumption and help to lose weight and keep fit.
Technical points: each time is not less than 40 minutes, and the speed is mainly medium or jogging.
3. badminton
Badminton can continue to lose weight without rebounding.
Adapt to the crowd: almost everyone
Compared with outdoor sports, this kind of indoor sports makes people feel comfortable, 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.
Ride a bike
Riding a bike over mountains and mountains, coupled with speed, can consume more calories.
Adapt to the crowd: almost everyone
Climbing a mountain, 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 more projects to climb hills.
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 for 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 * * * with different intensity.
Matters needing attention in autumn exercise to lose weight
1. Pay attention to hydration during exercise.
Compared with the hot summer, it is cool in autumn, and the amount of sweating during exercise is reduced. However, it is dry in autumn, the panel loses more water, the exercise itself perspires, and water needs to be replenished in autumn. Drink about 500 ml of boiled water 2 hours before exercise to improve the body's heat regulation ability, give the kidneys enough time to metabolize, and adjust the body fluid balance and osmotic pressure to the best state. Appropriate amount of water should also be added during exercise to prevent dehydration. It is not advisable to drink water immediately after exercise. It usually takes 5~ 15 minutes to drink water. Don't drink too much water at once, but drink slowly.
2. Do warm-up exercises.
When the temperature is low in autumn, people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, joint range of motion decrease and ligament extension decrease, which increases the risk of injury in autumn sports. Therefore, warm-up exercise must be done before exercise, so that the muscles can enter the state of exercise before starting to exercise.
3. Don't exercise too hard.
Because the range of joint motion is reduced and the flexibility is weakened in autumn, it is recommended not to do too much strenuous exercise in autumn. Anaerobic exercise and some high-intensity strength training are easy to cause physical discomfort. It is suggested that endurance aerobic exercise should be the main exercise in autumn, the frequency of strength training should not be too high, and the intensity should be medium and low.
adequate sleep
As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Taking advantage of this good opportunity to ensure adequate sleep as much as possible can not only restore physical strength, but also increase the secretion of "leptin", improve basal metabolism and make weight loss twice the result with half the effort.
5. Do more outdoor sports
In autumn, the weather is cool and the air is good. Compared with indoor sports, outdoor sports are more interesting. Such as mountain climbing, cycling, running, etc. These outdoor aerobic exercises can not only help you lose fat, but also relax your mood and improve your work efficiency.