Rope skipping is a suitable for the fall and winter mass fitness exercise, easy to learn, time-saving and inexpensive, almost everyone will. Rope skipping is good for the body and mind, continue to jump rope for 10 minutes, and jogging for 30 minutes or dance 20 minutes difference, can be described as a time-consuming, energy-consuming strength training.
(2) gymnastics
Overeating, lack of exercise, making fat hoarding, slimming exercise can be targeted at local shaping, but also improve intestinal digestion, to achieve the effect of shrinking the amount of food. With the rhythmic music, in the constant change of action in the full burning fat, in time to exercise for a long time you will not be bored.
(3) badminton
Love indoor sports friends may wish to choose this fitness. Pay attention to prevent sports injuries during exercise. Straighten the waist can let the spine on both sides of the muscle to maintain tension, and can be very good protection of the spine, thus preventing playing badminton "flash waist". Suggested in the warm-up time to consciously force up the toes, or upright body, forefoot on the ground in place, or forefoot on the ground squatting, these actions can effectively stretch the Achilles tendon, to avoid rupture of the Achilles tendon.
Autumn outdoor sports (1) cycling
Cycling is the most popular outdoor sports, in the outdoors you will have a particularly comfortable feeling, in the process of cycling, you can take advantage of the different intensity and rhythm, or in different terrain practice cycling, in the whole process, when you ride over the obstacles, fast and slow combination of the perfect time, your fat at the same time also in the The fast burning is simply a way to enjoy the fun of being thin.
(2) climbing
Climbing is also an aerobic exercise, can increase the blood protein, increase the body's immunity, while climbing also helps the body's harmful substances, such as carcinogens, toxins, etc. timely discharged from the body, and can promote the human body's metabolism, so that the fat to get a rapid consumption, has a good slimming effect, and the best time to climb the mountain to lose weight for the afternoon after 3:00, so that you can effectively burn the fat, and the best time to climb the mountain to lose weight, and the best time to climb the mountain to lose weight. After 3 o'clock, this can effectively burn body fat.
(3) running
Running is currently the best aerobic exercise, running can also effectively stimulate the metabolism, increase energy consumption, help to lose weight and fitness, to jogging.
(4) Walking
Walking in the fall, not only can achieve the effect of slimming, for the body is also the efficacy of the obvious.
The difference between brisk walking and walking is that brisk walking is a fast-paced, short-term exercise. By walking fast, you can keep the muscles of your body in constant motion and let the excess fat in your body burn into the energy needed to walk fast, thus achieving the effect of weight loss and slimming.
Select sports according to the crowd suitable for young people in the fall sports (1) soccer
Regular football can relieve cervical spine discomfort, a large number of sports action, the back of the straight send has a very good role in promoting long-term football can improve the children in the cervical vertebrae discomfort caused by long-term learning.
(2) basketball
Basketball, the child is in a very active stage of thinking, in the basketball court, some of the varied, fast, extremely unstable can stimulate the child's ability to adapt to the scene. Motor skills as long as it is dependent on the nervous system and skeletal muscle tissue coordination to achieve, memory, thinking, perception, imagination is not only the embodiment of the nervous system, but also the way of intellectual development. Teenagers play basketball, with the skills continue to strengthen and skillful, the child's thinking will also become more and more developed and agile.
(3) long-distance running
The pressure on the long bones of the legs when teenagers run for exercise is very conducive to the growth of bones, which not only helps to increase height, but also enhances the body's functions. Long-term adherence to running exercise, teenagers have the following benefits.
For adults in the fall exercise (1) fast walking
The cool climate in the fall is a good time to walk fast. Brisk walking in the fall can not only achieve the effect of slimming, but also has obvious effect on strengthening the body. And this way in the fall because of the effective short time movement and will be more favored by the MM. In general, the fast walking exercise time as long as half an hour can play a very good weight loss effect, and in the process of fast walking, will make legs and arms on the fat can also be quickly thrown off, so as to make the legs and arms to create a tight line. So, for those who want to lose weight quickly, walking in the fall is not a good way.
(2) cycling
Autumn is very suitable for travel, of course, is also a good season for cycling, especially if you want to lose weight, cycling over the hill, fast and slow combination, you can consume more calories, hurry up and try to lose weight by bike.
Bicycling is definitely better done outdoors, the site is open and free. There can also be a variety of roadways, uphill, curves, are on the bike ride away from the exercise, outdoor cycling can not only exercise, but also to enjoy the scenery, how good ah!
(3) badminton
Badminton for the venue is very small, so anytime, anywhere badminton, so not only can play weight loss and slimming effect, but also to a certain extent to achieve the role of physical fitness.
(4) jogging
Jogging in the fall is a very ideal exercise program, can enhance blood circulation, improve heart function, improve the blood and cellular oxygen supply to the brain, reduce cerebral arteriosclerosis, so that the brain works normally. Running can also effectively stimulate metabolism, increase energy consumption, and help bodybuilding and weight loss.
Suitable for the elderly fall sports (1) taijiquan
Taijiquan requires abdominal breathing on the lungs have twice the effect with half the effort. The abdominal breathing of taijiquan, especially the reverse abdominal breathing, can make the diaphragm lift and lower the amplitude, improve lung capacity, improve respiratory function, and ensure the normal gas exchange and metabolism. It has been proved that the diaphragm can inhale 350 milliliters of air for every one centimeter of descent, while abdominal breathing can make the chest muscles stretch, the elasticity of the lung lobes is exercised, and the expansion and contraction amplitude is increased.
This type of breathing has a very important role in the treatment of emphysema, bronchial asthma, chronic bronchitis, and coughing phlegm and other diseases, and can effectively enhance the elasticity of the lung tissues; exhalation, the alveoli are fully contracted to eliminate the alveoli are often in the state of over-expansion, to reduce the lungs of a large amount of residual air, reducing the phenomenon of carbon dioxide retention, and the beneficial effects of oxygen intake. At the same time, abdominal breathing is also a kind of exercise for the diaphragm, the diaphragm will be from thin to thick, from powerless to powerful, the amplitude of activity from small to large, which can effectively improve the respiratory function.
(2) Square Dance
Square Dance is a kind of new era of old people's sports which integrates sports and entertainment. Square dancing not only enriches the lives of the elderly, but also promotes physical and mental health and reduces the risk of Alzheimer's disease and stroke in the elderly.
(3) Gymnastics
Geriatric Gymnastics has a strong sense of rhythm, moderate exercise, fitness and sentiment. The body parts of the exercise comprehensive. That is, exercise the whole body muscles and activities of the joints, beautiful music on the nervous system has a good effect, activities in the aerobic metabolic state, beneficial to the internal organs. It also strengthens the body, lose weight and get rid of diseases.
Selected according to the weather sports suitable for sunny days in the fall sports (1) water walking
Water walking is similar to swimming, due to the buoyancy of the water, the burden brought on the body is very small, usually not too athletic people can also easily do Oh! When walking in the water, the water to the body to bring the stimulation, outside the ground can exercise usually land exercise can not be active parts, every hour can consume 210 calories.
(2) climbing
Climbing can make the muscles get 10 times more oxygen than usual, which will increase the protein in the blood, increase the number of immune cells, enhance immunity, and help the body's carcinogens, hazardous substances, toxins, etc., in time to be discharged from the body. Climbing that lasts more than 20 minutes is considered aerobic exercise.
(3) Ice climbing
Ice climbing by the development of rock-climbing sports, is climbing high mountains, snowy mountains of the required subjects, but also one of the basic skills of mountaineering.
(4) Cycling
Cycling is definitely better done outdoors, with open and free venues. There can also be a variety of roadways, uphill, curves, are on the bike ride away from the way of exercise, outdoor cycling can not only exercise, but also to enjoy the scenery, how nice!
Fall exercise for rainy days (1) treadmill
In the indoor aerobic exercise, treadmill is among the most popular indoor aerobic fitness exercise, exercise is not very big, but can burn 325 calories per hour! If you don't have a treadmill at home, use a wooden box, or pile up magazines, and step up and down on the floor to get this effect, but be careful.
(2) indoor cycling
Bicycle can be said to be a very common mode of transportation in our daily lives, but as a weight loss and fitness aerobic exercise, in recent years is also a hot favorite. The advantage of cycling is that the level and amplitude tension of the exercise is large and can be adjusted by yourself. For example, easy and slow cycling, can consume 210 large calories; speed up, increase the intensity of the words, calorie consumption up to 420 large calories, can be raised two times it! And it's usually super convenient to exercise at any time as a substitute for transportation.
(3) floor exercise
The simplest weight loss exercise is the push-ups and sit-ups, and it is also considered to be not obsolete two kinds of weight loss exercise. Push-ups work the muscles of the chest, abdomen and arms, while sit-ups mainly work the lower back and abdomen.
(4) Climbing stairs
Jogging along the stairs is a good aerobic exercise, the specific method is: as fast as possible to climb up 6-12 steps, after each run to rest for 2-3 minutes, and keep repeating this movement. If you want to exercise your legs, you can also try to jump over one step at a time for better weight loss.
Fall gym fitness program balance board exercise people's ability to balance, do not give the respiratory organs to increase the burden of the popular shaping course. With the simplest equipment to help grasp the direction of muscle exertion, improve control, the waist and thighs, two key parts of the shape is very helpful. Balance board is a wobbly wooden board, can be used to train the balance function of the sick, usually the length of the panel is 60 to 180 centimeters, the width is 60 to 90 centimeters, the panel from the ground height of 10 to 16 centimeters, there is the upper panel and the lower part of the curved board composed of two parts, there are balance board the lower part of the board for a hemisphere, this balance is more difficult to grasp.
Yoga this term in the field of sports and fitness appears too often, see people tired. But there's no way around it. Touted by the media and now adhered to by hardcore yoga fans, its hotness can be seen in fitness gyms large and small. In a small survey, when the questioner mentioned the term "yoga", almost no one did not know it. The combination of asana, pranayama and meditation makes it more than just meditation, sitting or difficult body movements; it is the science of natural maintenance that focuses energy on the inner world and guides behavior through consciousness. Yoga has been practiced to its fullest extent since its inception in India. Various schools of yoga have converged in Beijing, competing to create new terms. High temperature, rope, flowing water and other yoga are in the limbs of stretching, stretching, twisting, balancing, step by step exercise bones, muscles, ligaments, as well as regulating internal organs, completely homologous.
The barbell exercise each person can according to their own body to choose a different weight of the barbell piece. The main action of the exercise is to lift the barbell up and down repeatedly in front of the chest, then lift it over the head and put it on the back, and lift it up and down repeatedly behind the body. Often barbell drills use a standardized training methodology for a series of free weight exercises that allows the trainer to get more out of the group barbell workout.
TreadmillTreadmill is a moderate-intensity exercise that combines the step exercises of a fitness test with the movements and paces of aerobics, done on special pedals. The pedals are usually 100 centimeters long, 35 centimeters wide and 8 centimeters high. The height of the pedals is adjusted according to the level of exercise, pedaling technique, and knee flexion, so that the gym-goer can effectively and actively control the effective intensity of the exercise to lose weight. The most basic action of the pedal exercise is on the board, down the board, the buttock muscles can be fully massaged, for long-term sitting work is particularly beneficial to improve the shape of the thighs at the same time can make the buttocks more firm and sturdy. Through a variety of stepping up and down with turning and jumping movements, to achieve the cardiorespiratory function of the exercise. In the process of moving the center of gravity, the waist and abdomen can be effectively exercised.
PilatesPilates training leads to a strong center. Through the exercise of the core of the body, the spine becomes soft and flexible, and strengthens the function of the muscular organs while beautifying the shape of the body. During the training, the muscles become long and smooth, and the movements focus on "stretching, lengthening", emphasizing the process of control in the static, following the "low-intensity, high-count" approach, so that the muscles are full of elasticity without increasing the circumference.
Fall gym workout process (1) preparation
Carbohydrate supplementation is more important, eat something 30 minutes in advance, do exercise will feel more strength. Many girls think that weight loss do not eat, however, if even the fat metabolism of the energy is not enough, the weight loss effect will be very affected by have an impact.
Weight losers can divide a dinner into two before and after exercise.
(2) Stretching
The purpose of pre-exercise stretching is to reduce muscle stickiness, increase blood flow to exercising muscle groups, improve performance, and reduce the incidence of sports injuries.
(3) Strength Exercises
Beginner fitness practitioners: strength exercises should be based on machine training, supplemented by free weights. Because fixed equipment has a certain movement track, it is easier to master, and the muscle groups will feel better.
General fitness people: you can first 20 to 45 minutes of strength exercises, and then 20 to 45 minutes of aerobic training, the overall fitness time control in about 1 hour.
Intermediate and advanced trainers: you can extend the training time or increase the training intensity according to your own needs.
(4) finishing exercise
To stretch mainly. The method is static stretching, do not bounce up and down.
Each part can be repeated 2~3 times and maintained for 15~30 seconds each time.
In addition, the target muscles should also be stretched between sets during machine training.
(5) Bathing and dressing
Don't rush to take a bath after training, take a little break and wait until you are no longer sweating. Use warm water to take a bath.
The most problematic place in the gym is the sauna, after a large intensity training, the blood has flowed into the muscles in large quantities, this time and then steam sauna, within and the brain relative blood supply and oxygen supply is insufficient, it is easy to appear dangerous.
(6) Nutritional meals
Generally after the exercise should be supplemented with a small meal. Mainly supplement a small amount of protein, high glycemic index carbohydrates, minerals and so on.
Autumn sports health tips (1) cautious anaerobic exercise
The weather is slowly turning cooler in the fall, bursts of anaerobic exercise is easy to cause discomfort, and even cause sports damage. Therefore, fitness must pay attention to grasp the movement amplitude is smaller, calorie consumption of aerobic exercise. Young people, you can arrange running and other high-impact aerobic exercise, which can consume more calories; middle-aged people can arrange fast walking, jogging, stair climbing and other low-impact aerobic exercise; the elderly can arrange walking, yoga, tai chi and other projects.
(2) Grasp the temperature
The temperature changes in the fall are uncertain, which can easily bring physiological and psychological effects. Some people often inexplicably feel bitter and sad, fatigue and irritability, energy decline. Experts suggest: low mood, depressed when fitness. Light is to aggravate the burden on the organs, heavy is to damage the function of the body, so the best choice of exercise in a state of full of spirit.
(3) choose the right place to run
Fall running, please choose the right place. Such as jogging in the shade of the avenue, breathing fresh air is conducive to human health. Because there are more and more roads with traffic in the city nowadays, never choose to work out on the side of the road. In fact, this is very unhealthy. Because of the dry climate in the fall, dust is easy to fly up, so that the air is polluted, running on the roadside, lung capacity increases, will inhale more dust and harmful gases discharged from the car. Thus invariably bringing harm to the body. Therefore, the best choice for morning jogging and exercise in the park and other quiet and clean place to carry out, and should not be jogging on the roadside.
(4) exercise attention to warmth
Many people think that once people exercise, they will not feel the cold, only wearing a thin T-shirt exercise. In fact, the human body in outdoor exercise to produce more heat when only the middle, before and after the exercise is very susceptible to the influence of the outside temperature. Outdoor exercise, to wait for the body to heat up, and then take off the jacket, and exercise to be promptly draped, if wearing sweaty wet clothes to stay in the autumn wind, very easy to catch a cold and flu. In the choice of material for sportswear, many people think that cotton clothes are comfortable, sweat-absorbing, but in fact, the choice of relatively good breathability of polypropylene material, will be more appropriate.
(5) Consider your age
Fall sports, people of different ages should choose different time periods to travel. People of all ages should choose the time period for their activities according to their physical condition. Young people have a better physical condition and faster physical recovery due to their body's ability to adapt to the weather. Fall exercise time can be arranged in the morning and afternoon; middle-aged people are less adaptable, can be after work, between 18-20 points. This time period, the body and mind are more relaxed; the elderly exercise time should generally be selected at 14:00-15:00, they are poorer, choose the highest temperature, sunshine time for fitness, more easily active open, thus sparing the body damage.
(6) choose the right equipment
The right sports equipment will make the movement more trouble-free and energy-saving, but also to avoid the occurrence of many accidents. The choice of sports equipment must be based on the person, place and purpose of the change, assess the situation of the destination and weather changes. Especially long-distance, difficult sports, must be well prepared, and strive to be prepared.
(7) Choose a good time for proper hydration
Exercise hydration to choose the right time, generally from three time periods to consider. Hydration before exercise, hydration during exercise and hydration after exercise. Experts suggest that 2 hours before exercise hydration 500 milliliters, so that the body cells to achieve optimal hydration; ready to exercise, enough time to be able to the body's excess water through the urine out of the body, lightweight. When sweating heavily during exercise, take a systematic approach to hydration. That is, every 10 to 30 minutes of hydration, each supplement 200 ml to 250 ml of water. Hydrate after exercise and develop the habit of recording your weight before and after exercise, from which you can obtain the amount of sweat lost during exercise. However, it must be emphasized that post-exercise hydration is not to lose as much as you can, but should be more than the loss of water, in order to restore the body's water balance.
(8) Good preparation activities
Pre-exercise preparatory activities, is a very critical thing. Because the human muscles and ligaments in the fall temperature is lower will reflexively cause vasoconstriction, viscosity increases, the joints of the range of motion decreases, the ligament extension decreases, the nervous system on the command of the muscles in the absence of preparatory activities will also decline, exercise before the exercise is not sufficient to do a good job in the preparatory activities, will cause joint ligament strains, muscle strain, etc., a serious impact on the day-to-day life, the exercise instead of a has become a kind of injury.
(9) to eliminate excessive exercise
Autumn, the human nervous system excitability will increase, physiological functions tend to be active and strengthen. But not excessive exercise, so it is easy to lead to sprained tendons, affecting work and life. Especially middle-aged and elderly people should master the exercise time and exercise intensity, do not exceed the body's load. Generally speaking, middle-aged and elderly people should not exercise for more than 1.5 hours each time. Exercise when you feel your body some heat, slightly sweating, after exercise feel relaxed and comfortable, this is the standard of moderation.
(10) after exercise to replenish water
After exercise, but also drink more boiled water, eat more sugar cane, pears, apples, dairy, sesame seeds, fresh vegetables and other soft and moist food, in order to maintain the normal secretion of the mucous membrane of the upper respiratory tract, to prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt to the boiled water to maintain the electrolyte balance in the body and prevent muscle cramps, supplemented by a small amount, many times, and drink slowly as a guideline. In addition, such as long-distance running exercise, but also to drink the right amount of sugar boiled water, in order to prevent hypoglycemia, dizziness, sweating, limb weakness and other adverse physiological reactions.
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