Autumn fitness needs to pay attention to these
Autumn is good, goodbye to the hot summer, many people want to exercise at this temperature season, but do not know what kind of exercise is best.
Correct jogging posture makes the exercise effect more effective
Jogging is also an ideal autumn sports program that enhances blood circulation, improves heart function, improves blood supply to the brain and oxygen supply to brain cells, reduces brain arteriosclerosis, and enables the brain to work properly. Running can also effectively stimulate metabolism, increase energy consumption, and help to lose weight. For the elderly, running can greatly reduce muscle atrophy and obesity caused by non-exercise; reduce the phenomenon of cardiopulmonary aging. During the day, if people have 12 hours to breathe fresh air outside, and take about 40 minutes to jog, not only will they get less disease, their physical fitness will increase, and their energy will become more and more abundant.
Need to be reminded that the correct running posture makes the exercise effect more effective. There are three key points in the running position: the center of gravity falls on the support side of the foot, the heel slightly leaves the ground, and the knee remains curved. In addition, when jogging, the whole body muscles should be relaxed, the breathing should be deep, slow and rhythmic, the pace should be brisk, and the arms naturally swing. Time is 20 to 30 minutes per day.
Avoid climbing in the cooler mornings and evenings
In autumn, when climbing, as the height rises within a certain range, the hydrogen ions in the atmosphere and the negative oxygen ions called "air vitamins" are more and more, and the pressure is lowered, which can promote the physiological function of human beings. Series changes: increase lung ventilation, lung capacity, blood circulation, cerebral blood flow, adjuvant treatment of asthma and other diseases, and can lower blood sugar, increase the number of hemoglobin and red blood cells in anemia patients.
Ascending can exercise our body, but we must also pay attention to time. It is recommended that you avoid the morning and evening with lower temperatures, and the speed of climbing should be slow. When you go up and down the mountain, you can increase or decrease the clothes to adapt to the air temperature. Patients with senile diseases and chronic diseases such as hypertension and coronary heart disease should do more work and exercise moderately.
Autumn swimming control does not exceed 2 hours in 1 hour
The natural water temperature in autumn is between 5 °C and 20 °C. The cold water swimming in autumn can obviously stimulate the nervous system. If you plan to go swimming in the near future, it is recommended that you control the swimming time, usually within 45~60 minutes, not more than two hours. Before squirting, apply some turpentine or petrolatum to protect the joints. Take a 3-minute break for 1 minute, then a 3-minute break for 1 minute. After two groups of such exercises, you will still feel tired. You can then swim for 5 minutes and rest for 2 minutes to maintain a circular motion.
When the air is not good, you can exercise at home.
Environmental factors have an impact on human health, and have a greater impact on the human body during exercise. Because, when the human body is in sports activities, the metabolism of the body is enhanced, and it is more closely related to the environment, and it is more affected by the environment. Although it is still not in the winter, there will be smog weather. When the air quality is not good, it is recommended that everyone exercise at home. Conditional users may open air purifiers at home to improve indoor air quality. It is good to jog on a treadmill, do indoor yoga or exercise with an exercise bike.
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