Fall fitness "three defenses and two bogeys"

It is necessary to speak about science and methods in physical exercise, especially in autumn exercise. Because the cold is hot in autumn, the temperature difference between morning, afternoon and evening is big, and the air is dry. During the season, we must do three defenses when performing physical exercise: prevent colds, prevent strains, and prevent fasting; there are two bogey in exercise: avoid exercising. Meng, avoid roadside morning exercises.

Pay attention to clothing and prevent colds

Different from autumn and summer, the early morning temperatures have begun to be somewhat lower, and sweating is more common during exercise. If you don’t pay attention, you can easily catch a cold. Therefore, you can't go out in bed and go outdoors while you are in bed, and you have to give the body a time for adjustment. People with high blood pressure and cardiovascular disease stretched up in bed after waking up and slowly got out of bed after stretching their joints.

Be prepared to prevent strain

Falling temperatures in the fall may easily lead to vasoconstriction in humans, reduced range of motion in the joints, decreased ligament extension, and poor ability of the nervous system to command muscles. Therefore, if you do not do some preparatory activities before exercise, you can cause joints. And muscle strain, then exercise has become a kind of injury.

Exercise in the morning to prevent an empty stomach

Some people used to go to bed in the morning to exercise first, then eat breakfast after practice, this is not good for the body. Because the body consumes a lot of energy during exercise, after a night's digestion and metabolism, the food that has been eaten the night before has been digested. There is basically no energy to use in the body. If you are still empty and hungry, Hypoglycemia is more likely to occur and is more serious for the elderly. Therefore, before going to get up, you should drink some sugar water or eat small snacks “a mat” before the exercise. This will give your body a “starting” energy that will be more conducive to health.

Step by step, avoid excessive force

As with autumn exercises and other seasonal exercises, exercise should be gradual and gradual. When I exercise, I feel that my body is a little warm, slightly sweaty, and I feel relaxed and comfortable after exercising. This is a good standard. On the contrary, if you are tired after exercise and you still feel uncomfortable after a break, headaches, dizziness, chest tightness, palpitations, and loss of appetite, then your exercise may be excessive. You need to adjust your exercise level during the next exercise. Autumn and winter fitness exercises should follow the principle of gradual increase, and avoid improvisation and volume training or a violent exercise. The increase in the amount of load varies from person to person. If you are jogging at the beginning, try to increase from 3 minutes to 5 minutes or 10 minutes. This can gradually improve your physical condition.

Morning exercise, roadside should not be

Jogging is a great way to keep fit. Jogging can enhance respiratory function, increase lung capacity and enhance myocardial function. However, in the autumn, the climate is dry, and the lime soil is easy to fly. Running along the road, it will inhale more dust and harmful gases emitted by cars, which will cause damage to the body. Therefore, in the morning run and exercise, it is best to choose a quiet or clean place in the park, rather than on the side of the road.