What morning exercises it is in autumn

What morning exercises it is in autumn
The whole day's work depends on a good start in the morning, the autumn air is fresh, exactly good season of morning exercises, early in the morning can see a lot of figure of morning exercises person in the street, at the square. Unless but it is medical remind expert, autumn morning exercises are improper in method,getting more.
Must guard against one:
Do exercises on an empty stomach
City one big to chirp health dept., cadre of institute, director recommend, some people like practising in the morning first, then have breakfast, this is not scientific. Especially the middle-aged and elderly people, before morning exercises, should eat some food appropriately first. The first one nutriment that take in late, through digestion and absorption of one night, until health is in low supersession state while getting up. If does not do some to supplement before sports, did not take in the carbohydrate, the main energy source is the fat in the body while taking exercises. The free fatty acid in the blood will obviously rise at this moment. Fatty acid will become arrhythmia, even the main reason to die suddenly. But can not satiate either, in order to prevent every position blood supply of the health at the time of sports from being insufficient.
Must guard against two:
Will take food at once after practising
In early morning, the organism dispels the state of low body temperature, low basic metabolism that the sleep appears for less than one night yet. If the warming-up exercise is insufficient before tempering, it is uncomplete to warm up, like this season now, colder air will play the temporary function of drop in the temperature on nasal cavity, trachea, gullet in early morning, make the organism appear " The cold suits " . After doing exercises, if will eat porridge, won ton, soya-bean milk,etc. warm food just finished soon, will make in capillary and slightly a bit bigger blood vessel organized in oesophageal mucous membrane layer and adjacent place under cold adaptive state, can't have born the stimulus of scalding the food quickly, but the temporary regulating function disorder appears.
So, after morning exercises, don't eat the hot food immediately, should drink several mouthfuls of warm boiled water first, let gullet and stomach have a course met, avoid causing and damaging.
Must guard against three:
Practise everyday
Some people form everyday habit of morning exercises, director get out of, in fact these not science. Morning exercises should depend on personal detailed conditions too, do not want in order to do exercises but go to do exercises. If while feeling uncomfortable, for example there are symptoms such as cold, fever,etc., or some diseases are in acute one or during the illness, should avoid practising in the morning, the person not good of the sleep state on the previous day, propose suspending morning exercises.
Pay attention to one:
Drink some water first before morning exercises
Opportunity body lack water relatively early morning, blood viscosity relatively high, breathe rhythm to accelerate at the sport, the skin pore is expanded, will cause dominance or not dominant sweat and will make the state which is short of water of body aggravate. Even if drink the water in a large amount after sports, water enters body and participates in the supersession and often passes half an hour, could reach each tissue of the organism, to organism which is short of water, it is relatively late.
Big to ring a director to propose, mend water appropriately before morning exercises and can make the blood volume of circulation increase, the viscosity of blood is reduced. But making sure to keep in mind and mending water want small quantity many times, does not want once to drink the water too many, is suitable for 150 to 200 ml once, so as not to increase heart and gastrointestinal burden suddenly, at intervals of 15 to 20 minutes, supplemented 150 to 200 more ml. The person with old amount of exercise, can add right amount of salt and white sugar into water. Drinking the water can reduce the blood density, make the artery in charge of and wide, the blood circulation is smooth, contribute to preventing the proruption of vascular disease of the heart brain while doing exercises.
Pay attention to two:
You had better practise in the morning after it is sunny
Some people like it to still just do exercises on going out of the door bright, this is not scientific either. Through one night, there is many pollutant in the air, breathed the influence that these dirty air will produce to the human body and is harmful to. After the sun comes out, the plant photosynthesis is strengthened, the oxygen content in the air increases, the pollutant decomposes certain dilution in the air, air quality will stand opposite each other a little better, carry on practising in the morning in such cases, is relatively suitable for the metabolism of the human body. On the other hand, the temperature rebound after the sun comes out, can avoid the cold air to the vascular unexpected stimulus too, reducing, probability happens in the heart stem, brain stem.
Pay attention to three:
The outdoor sport is the best in half an hour
Time of morning exercises regard 30 minutes as most suitable generally, but middle-aged and elderly people can carry on more enhancement muscle coordinating and sport of flexibilities, like the slow activity of leaving and practising taijiquan etc., these sports meetings keep the stability of muscles, the organ. Often there are aunts to do the Yangko in the Residential Area of the street, this kind of activity suitable old hypertension patient, the old hypertension patient you had better go to specialist's place to listen to proposing while choosing the sports events. Can choose the aerobic, such as take a walk, jog, swim, ride a bicycle, practise taijiquan etc.. Cooperate with breathing deeply while moving, discharge more carbon dioxide and can make the blood vessel relaxed in this way, thus play a role in stepping down.
Pay attention to four:
It should be smooth to temper the air in the room
Sometimes, because of weather, can only do exercises indoors, should pay attention to some things at this time. The middle-aged and elderly people can carry on some simple sports, for example project of squating, bending and running on foot deeply etc., if body permitting, too can make sit-ups or the intersection of dumbbell and the intersection of person who speak and activity, it should not be too big but should pay attention to the amount of exercise, generally grasp in half of the outdoor amount of exercise all right.
Should pay attention to the smoothness of the air when doing exercises in the room, don't do exercises in the airtight environment. In addition, can broadcast some music releived when doing exercises, regulate the mood and atmosphere.
Pay attention to five:
Patient practises chronic disease in the morning carefully
Some arrhythmic and renal function fine should pay attention to, you had better not go on, practise morning by anaemia and the intersection of liver and problematic old personning, or under the guidance of sports medical science expert, carry on some activities of little amount of exercise. The diabetes patient is least suitable for doing exercises in the morning; Have cardiovascular issue person, propose more suitable the intersection of exercise and time for afternoon or dusk. At 6 o'clock to 9 o'clock a.m., the assembling rate of human blood platelet is high, apt to form the thrombus.
(the daily of Hangzhou)
The editor recommends:The ten short-lived habits and customs
|