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. In a day, if you have 1-2 hours to breathe fresh air outdoors, take out about 40 minutes for jogging, which will not only make you sick, but also enhance your physique 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 sports strain

Because people's muscles and ligaments will reflexively cause vasoconstriction, viscosity increase, extensibility decrease, joint range of motion decrease, and the ability of the nervous system to command muscles decrease. If you are not fully prepared before exercise, it will cause joint ligament strain, muscle strain and so on. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.

Beware of catching a cold

The temperature is low in the early morning of autumn, so you can't go out without 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.