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What kind of exercise should you do in autumn? Try these 5!

A share from Haimei: autumn is getting colder, but it's not good to keep fat at home. What's the best exercise for autumn? Try these five sports! Autumn exercise 1: climbing tips: avoid the morning and evening when the temperature is low

As a kind of physical exercise, the ancients had the custom of climbing in autumn, and many ancient poems had the witticism of climbing on the Double Ninth Festival. When climbing mountains, the content of hydrogen ion in the atmosphere and the negative oxygen ion called 'air vitamin' are more and more with the rise of height in a certain range. In addition, the decrease of air pressure can promote a series of changes in human physiological functions: increase the lung ventilation and vital capacity, accelerate the blood circulation, increase the cerebral blood flow, and play an auxiliary treatment for asthma and other diseases It can reduce blood sugar and increase hemoglobin and red blood cell count of anemia patients.

However, the climbing time should avoid the lower temperature in the morning and evening, and the climbing speed should be slow. When going up and down the mountain, you can adjust to the air temperature by increasing or decreasing clothes. Hypertension, coronary heart disease and other elderly diseases, chronic disease patients, more to do according to their ability, moderate exercise. The best time is about an hour.

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Autumn Sports 2: swimming tips: control the time.

The natural water temperature in autumn is between 5 and 20. Cold water swimming in autumn can stimulate the nervous system obviously.

First of all, autumn cold water swimming can strengthen the nerve excitation function, making the spirit refreshing and clear after bathing. Second, cold water swimming can enhance the body's resistance to diseases, known as' vascular gymnastics'; third, cold water swimming also helps to enhance digestive function, and has a certain auxiliary therapeutic effect on chronic gastritis, gastroptosis, constipation and other diseases.

However, autumn swimming, the best control in 45 ~ 60 minutes, not more than two hours. Before going into the water, you can apply some turpentine or vaseline to protect the joint. Swim for 3 minutes, rest for 1 minute, swim for 3 minutes and rest for 1 minute. If you still don't feel tired after such exercises, you can swim for another 5 minutes and rest for 2 minutes to maintain a cycle of exercise.

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Autumn exercise 3: jogging tips: pay attention to the correct running posture.

Jogging is also an ideal autumn exercise, which can enhance blood circulation, improve heart function, improve blood supply of brain and oxygen supply of brain cells, reduce cerebral arteriosclerosis and make brain work normally. Running can also effectively stimulate metabolism, increase energy consumption, and help to lose weight and build body.

Especially for the elderly, running can greatly reduce muscle atrophy and obesity caused by no exercise, reduce the phenomenon of aging of cardiopulmonary function, reduce cholesterol, reduce arteriosclerosis, and help to prolong life. Recently, scientists have also found that joggers are less likely to get cancer. In a day, if people have 12 hours to go outside to breathe fresh air, and take out about 40 minutes for jogging, they will not only get less diseases, but also enhance their physique and energy.

Pay attention to the correct running posture to get twice the result with half the effort. There are three key points in the running posture: the center of gravity is on the sole of the supporting side, the heel is slightly off the ground, and the knee joint remains bent. In addition, when jogging, the whole body muscles should be relaxed, the breath should be deep, slow and rhythmic, the pace should be light, and the arms should swing naturally. The suitable time is to run 20-30 minutes a day.

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Autumn sports 4: cycling tips: when cycling, the upper body slightly forward.

In recent years, research results show that cycling, like running and swimming, is an endurance exercise that can improve people's cardiopulmonary function, and it is also a banishment of spiritual pleasure.

Attention: when riding, the upper body should be slightly forward, the head should not be too much forward, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, and the legs should be straight when pedaling.

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Autumn sports 5: playing badminton tips: the amount of exercise should be moderate intensity

Autumn weather temperature is appropriate, not cold or hot, is very suitable for badminton season. Teenagers can be used as an effective means to promote growth and development and improve physical function. The amount of exercise should be moderate intensity, and the activity time should be 40-50 minutes. The elderly and the weak can be used as a method of health care and rehabilitation. The amount of exercise should be small, and the activity time should be 20-30 minutes, so as to achieve the purpose of sweating, bending down and stretching joints. In addition, Taiji, yoga and table tennis are also suitable for autumn sports.