One: Pay attention to clothes to prevent colds.
When going out for exercise, you should wear a loose and comfortable coat, and then take off your coat after warming up or exercising for a period of time, so as to avoid excessive temperature difference between indoor and outdoor and catch a cold. If you sweat a lot after exercise, you should put on your coat first on the way back, then take off your sweaty clothes when you get back indoors, dry your body and put on dry clothes.
■ Exercise Rule 2: Replenish water in time to prevent autumn dryness.
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops 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. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain 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 should not drink a lot of water before and after exercise. Drinking too much before exercise is easy to increase the burden on the stomach, and it also affects exercise during 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. It is best to drink a small amount of water several times during exercise, for example, exercise for 20 minutes and drink 150 to 200 ml.
■ Exercise Rule 3: Be prepared to prevent strain.
Any kind of exercise, warm-up activities are necessary, and activities that do not relax joints and ligaments are more dangerous.
Because people's muscles and ligaments will reflexively cause vasoconstriction, increased viscosity, reduced range of motion of joints and reduced extensibility of ligaments when the temperature is low in autumn. Without warm-up activities, the nervous system's ability to command muscles will also decline. If you don't make adequate preparations for activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect your daily life. Exercise has become a kind of injury. Therefore, no matter how old you are, you should be prepared for activities before exercise. The length and content of time can vary from person to person, but it is generally 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.
■ Exercise Rule 4: Step by step, don't overdo it.
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. 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. You can stop sweating when the whole body is slightly hot, which can ensure that the yin essence is restrained and the yang is not consumed.
■ Exercise Rule 5: Exercise protection and injury prevention.
Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of 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.
■ Exercise Rule 6: You can't exercise on an empty stomach in the morning.
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.
■ Exercise Rule 8: Exercise in the morning, not on the roadside.
Jogging, which many people like, is a good exercise method, 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.
■ Exercise Rule 9: Exercise while sleeping.
Fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and mental 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.
■ Exercise Rule 10: Adjust your diet and enhance your physical strength.
Autumn exercise can strengthen 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.