What are the most suitable sports for autumn? What are the most suitable sports for autumn? This time is suitable for exercise to lose weight, which can not only relieve the mood, but also play a good role in losing weight?
What are the most suitable sports for autumn? 1 climb.
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.
There are "four attentions" in autumn fitness.
In the autumn season, if you insist on proper physical exercise, you can not only adjust your heart and nourish your lungs, improve the function of internal organs, but also help to enhance the immune function of various tissues and organs and the body's resistance to external cold stimuli. However, due to the large temperature difference between morning and evening in autumn and the dry climate, we must pay attention to four points for attention if we want to receive good fitness effects:
Prevention of exercise-induced strain: Because human muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, range of motion of joints decrease, and the ability of nervous system to command muscles decreases. If you don't make adequate preparation before exercise, it will cause joint ligament strain and muscle strain. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.
Prevention of colds: In autumn, the temperature is low in the morning, so it is not appropriate to go out wearing clothes. You should add or subtract clothes according to the change of outdoor temperature. It is not advisable to take off too much at a time when exercising. You should wait until your body is hot before taking off too many clothes. Don't wear sweaty clothes and stay in the cold wind after exercise to prevent your body from catching cold.
Prevention of excessive exercise: 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 moderate projects with small activity.
Anti-autumn dryness: The autumn climate is dry and the temperature is low, which is the season with high liver qi and low liver qi. It is easy to cause symptoms such as dry throat, lack of fluid in the mouth and tongue, chapped lips, nosebleeds and constipation. For athletes, after each exercise, they should eat more food, such as pears, sesame seeds, honey, tremella and so on. It can nourish yin and moisten the lungs and replenish body fluids.
Drink more boiled water after exercise and eat more soft foods such as sugar cane, pears, apples, milk, sesame seeds and fresh vegetables to maintain the normal secretion of upper respiratory mucosa and prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt to boiling water to maintain the acid-base balance in the body and prevent muscle spasm. When supplementing, take a small amount, multiple times and slow drinking as the criterion.
What are the most suitable sports for autumn? 2 1. Running.
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Many people know that running is by far the best aerobic exercise to lose weight. In the process of running, it can increase blood circulation, promote metabolism, improve human heart function, provide oxygen supply for blood and cells in the brain, make the brain work more normally, and at the same time, it can effectively stimulate human energy consumption and help shape a perfect posture.
However, in the process of exercise, the exercise time should not be less than half an hour, and the optimal time is 1 hour, while the running speed is mainly moderate or jogging, which is more conducive to burning fat.
Step 2 climb the mountain
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
Effect index: ★★★★★★★
Weight loss effect: Mountain climbing also belongs to aerobic exercise, which can increase protein in blood and enhance human immunity. At the same time, mountain climbing also helps harmful substances in the body, such as carcinogens and toxins, to be excreted in time, and can promote the metabolism of the human body, so that fat can be consumed quickly, which has a good slimming effect, and mountain climbing is the best.
The time to lose weight is after 3 pm, which can effectively burn body fat.
3. Badminton pace
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Compared with outdoor sports, use badminton.
Losing weight can play a better role in exercising the whole body and can be fully active in the process of playing badminton.
Knee joint, hand joint and hip joint can make muscles and joints move all over the body, promote fat decomposition and reduce fat synthesis, and increase energy consumption quickly and effectively. Total weight loss is the best exercise. In terms of exercise time, in order to achieve remarkable results, we must persist in moderate and low-intensity exercise for more than 30 minutes every day to shape a slim figure.
Step 4 ride a bike
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Cycling is the most popular outdoor sport nowadays.
To lose weight, you will feel particularly comfortable outdoors. In the process of riding, you can use different intensity and rhythm, or practice riding on different terrain. In the whole process, when you ride over obstacles and combine speed perfectly, your fat will burn quickly at the same time, which is simply a way to enjoy slimming.