Run before meals in the morning, don't run away just after eating. The following: 1. Pay attention to clothes to prevent colds. Autumn is different from summer, and the temperature in the morning has started to be a little low. Generally, you sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, never get up and wear light clothes for a period of adaptation. When going out for exercise, you should wear a loose and comfortable coat, and then take off your coat after a period of exercise to avoid the excessive temperature difference between indoor and outdoor, so that your body can't adapt and catch a cold. If you sweat after exercise, put on your coat first, then take off your sweaty clothes when you get back indoors, dry your body and put on dry clothes. Two: replenish water in time to prevent autumn dryness from entering autumn from humid and sultry summer. The climate suddenly dried up and the temperature dropped a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds, and dry stool. Water will aggravate the body's response to water shortage. Therefore, drink more food such as rock candy pear water and winter melon soup after exercise to keep the normal secretion of upper respiratory mucosa and prevent sore throat. If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms. If you are doing long-distance running, you should also drink a proper amount of sugar boiled water to prevent adverse physiological reactions such as hypoglycemia, dizziness, sweating and limb fatigue. During exercise, you can't replenish water before or after exercise, which will easily increase the burden on the stomach, and the noise of the stomach will also affect exercise. Drinking a lot after exercise will take away a lot of electrolytes, and some of them will flow out of the body, which is not good for the body. You can drink a small number of clocks several times and drink 150 to 200 ml. Three: Be prepared to prevent nervousness. Any kind of exercise, warm-up activities are necessary, and activities that do not relax joints and ligaments are more dangerous. Because low-level people will reflexively cause vasoconstriction, increase viscosity, reduce the range of joint movement, and have no preparation for activities, and the tough command ability will also be reduced. If you don't do enough preparatory activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect daily injuries. Therefore, no matter how old you want to do it, the length and content can vary from person to person, but generally it is better to be slightly hot. After warm-up activities, the body can adapt to slow or fast and intense activities, so as to achieve the purpose of exercise. Four: step by step, not too fierce. Some people think that a lot of exercise can make them practice well and have strong resistance. In fact, exercise is as moderate as eating and sleeping. Too much or too little exercise has no good effect on health. Only proper exercise can play a role in fitness and disease prevention. It is easy to get fat without exercise, and the functions of various organs in the body will decline, which directly leads to the decline of physical resistance and stress ability, leading to various diseases; Excessive exercise consumes a lot of physical strength and can't be recovered, but it will break down over time. Autumn exercise is the same as other seasonal exercises, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time. According to the theory of traditional Chinese medicine, autumn is also the stage of convergence and internal nourishment of human essence, so exercise should also conform to this principle, that is, the amount of exercise should not be too large, so as to avoid sweating too much and prevent the loss of yang. Exercise should be timely and moderate, step by step, choose relaxed and gentle projects, and the amount of exercise is small. When the whole body is slightly hot, you can stop sweating, which can ensure++introversion and not consume yang. Five: sports protection, prevention of injury Because people's muscles and ligaments are easy to reflexively cause vasoconstriction and reduce the physiological activity of joints in the environment where the temperature begins to drop in autumn, it is easy to cause sports injuries to muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements. Fitness exercise should be arranged reasonably according to everyone's own health condition. Every exercise will consume a part of energy, produce various metabolites, and break the original balance in the body. So the recovery process is actually part of the exercise. Only by taking proper rest, supplementing nutrition and physical therapy can the body regain and establish a new balance and maintain a healthy state. If you do strenuous exercise again without adequate rest, the burden on your body will be further aggravated, so that metabolites will accumulate and the balance in your body will be seriously out of control. If it cannot be corrected by necessary medical means, it will develop in the direction of disease. Not only can not achieve the purpose of fitness, but also lead to health damage. In addition, the incidence of myocardial infarction will increase significantly in autumn and winter. At the turn of autumn and winter, the blood pressure of hypertensive patients 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 in the morning before exercise to dilute the blood. Choose a soothing exercise mode to avoid accidents during exercise. Six: Exercise in the morning can't be on an empty stomach. Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health. After the exercise, you can rest for 20 to 30 minutes to restore the cardiopulmonary function to a stable state, and at the same time, make proper preparations for the gastrointestinal system, and then start eating. Seven: Morning running is not suitable for many people on the roadside. Jogging is a good exercise, which is most suitable for young and middle-aged people. Jogging can enhance respiratory function, increase vital capacity and enhance myocardial function, so jogging is a good fitness method. Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But now in the city, there are more and more busy roads, and many people jog along the roads to exercise in order to save trouble. In fact, this is very unhealthy. Due to the dry climate in autumn, dust is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars. Invisibly increased the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road. Eight: Exercise to ensure sleep. Fitness exercise must be in the best mental and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and spiritual pleasure. If you exercise forcibly when you are depressed, depressed, exhausted or physically injured, it will increase the burden on organs and damage your body function, so you should exercise when you have enough sleep and energy. As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Take advantage of this good opportunity to ensure adequate sleep as much as possible, which can not only restore physical strength, ensure health, but also improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better. Nine: Adjusting diet and strengthening physical strength Autumn exercise can enhance the body's resistance and accumulate strength to resist the cold in winter and various diseases that easily disturb us when autumn and winter change seasons. At the same time, due to the hot weather in summer, the energy consumption in the body is large, and people generally lose appetite, resulting in insufficient heat supply in the body. In autumn, when the weather turns cold, people's appetite will be great and their calorie intake will increase greatly. Coupled with the pleasant climate, people get enough sleep. In order to welcome the arrival of winter, the body will actively store fat to keep out the cold. Therefore, the body absorbs more heat than it releases. Therefore, in autumn, we should not only eat more nutritious things to enhance our physical strength, but also be careful about gaining weight, especially those who are obese themselves. Pay attention to eat more low-calorie diet foods, such as adzuki beans, radishes, bamboo shoots, coix seed, kelp, mushrooms and so on. And don't eat greasy food containing heavy oil, so as not to increase the burden on the stomach, and it will also increase the body temperature and blood sugar, which will make people feel depressed and tired. Autumn is dry and easy to get tired. We should eat more fresh foods with less oil and foods with high vitamin and protein content, such as carrots, lotus roots, pears, honey, sesame seeds and fungus. Nourish blood and moisten dryness, and improve the ability to resist autumn dryness and disease. Secondly, in autumn, we should also pay attention to increasing the consumption of calories, increase exercise in a planned way, climb more mountains and walk more, which can not only make us feel comfortable, but also increase the amount of activity and achieve the goal of losing weight.