Step by step attention to warm autumn how to exercise
From the hot and humid summer to fall, the temperature in the morning and evening is also reduced a lot. Many people do not pay attention when they go out to work, but they are in danger of catching colds. The body a time to adapt.
From the perspective of TCM theory, autumn is also a period in which the human body's essence is in a state of convergence and internal support. Therefore, the movement should also conform to this principle. Exercise should be carried out in an orderly manner, from small to large. When I exercise, I feel that my body is a little warm, slightly sweaty, and feels relaxed and comfortable after exercising. This is a good standard. On the contrary, if you are tired after exercising and you still feel uncomfortable after a break, headaches, dizziness, chest tightness, palpitations, and loss of appetite, then your exercise may be too large. You must reduce exercise and pay attention to rest during the next exercise.
Keep warm during exercise
Cold air has an unpleasant stimulatory effect on the lungs and bronchus, which can aggravate and induce bronchial inflammation and lung diseases. Therefore, during the winter exercise should pay attention to cold and warm, do not immediately take off the coat when starting exercise, wait until the body slightly hot and then gradually reduce clothing. At the end of the exercise, you should wipe your sweat and put on your clothes immediately to prevent a cold.
Should not exercise on an empty stomach
In recent years, studies have shown that in addition to low blood sugar and blood viscosity in the early morning, if low temperature and vasoconstriction are added, experts say that if fasting exercise can cause sudden death due to hypoglycemia and heart-and-brain disease, the elderly Get up early in the morning and eat properly and drink water.
Do not use mouth breathing during exercise
During the fall and winter seasons, you should develop a habit of breathing with your nose. Because there are many hairs in the nostrils, it can filter out the air and make the trachea and lungs free of dust and germs. In addition, cold winter temperatures, cold air into the nostrils can be heated, and then enter the lungs will not produce stimuli, and when breathing with the mouth can make a lot of cold air directly into the lungs, resulting in strong stimulation, causing adverse consequences. Of course, when the activity is severe, the nose and mouth may be taken together to breathe, but the mouth must not be opened too large to prevent cold air from entering the lungs and causing adverse consequences.
Fog days should not be exercised
Practice has proved that the fog is made up of countless tiny drops of water that contain a lot of harmful substances such as dust and pathogenic microorganisms. Because of the increased breathing during exercise, they will inhale more harmful substances in the lungs and affect the oxygen supply. , causing chest tightness, breathing difficulties and other symptoms. Serious cases can cause rhinitis, pneumonia, bronchitis, conjunctivitis and other diseases. In addition, the high humidity in the fog can cause the skin to affect body heat distribution, which is detrimental to exercise.
Exercise should not be carried out suddenly
Before the exercise in autumn and winter, you should do some simple four-limb exercise. This is good for exercising your body safely and effectively. Due to stimulation by cold air, the elasticity and stretchability of muscles and ligaments are often significantly reduced. If exercise is not performed before exercise, muscles and ligaments may be strained or sprained, resulting in an inability to exercise properly.
Do not exercise when feeling depressed
The change of temperature in autumn and winter is likely to bring about some influence on people's psychology and physiology. Some people often feel inexplicably sad, tired, irritated, and debilitated. Experts remind people that when they are depressed and sluggish, they will increase their burden on organs, and they will damage the body's functions. Therefore, it is best to exercise when they are full of energy.
Choose less strenuous sports
As the temperature begins to fall, the body's flexibility and muscle stretch decrease, and the range of joint activity decreases. Strenuous activities such as football, basketball, and long-distance running are selected as few as possible. Of course, if you really like these projects, you can participate in it. When you exercise to have a sense of fatigue, you should stop activities, prevent excessive exercise and cause sports injuries. Should choose some more soothing fitness methods, such as climbing, jogging, Tai chi and fitness dance.
Pay attention to hydration during exercise
The loss of moisture during exercise is mainly through the discharge of sweat. There is a lot of electrolytes and vitamins in the sweat. Therefore, the hydrating drinks are required to be able to supplement the nutrients lost in the sweat. Mineral water or pure water, such beverages may contain little electrolytes; fruit juice drinks contain a certain amount of sugar, can provide a certain amount of energy for the body, but do not contain electrolytes, so you should use some sports drinks. Sports drinks can be targeted to supplement the nutrients lost during exercise and can also accelerate the elimination of fatigue after exercise. In addition to add water, it is not appropriate to drink, otherwise it will increase the burden on the gastrointestinal, causing discomfort, should be a small amount of frequency of drinking is better.
What are you waiting for? Grab the good times in autumn and practice! ! !
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