Ten major rules that autumn do exercises

Ten major rules that autumn do exercises
Have a lot of advantages to do exercises no matter to the elderly or young people in autumn, because in season after autumn has set in, the temperature is appropriate, the climate is pleasant, get used to doing exercises in such a season, let the body stimulated by the benign one, it will be apter to adapt to the change of climate after entering winter. Doing exercises still can build up health, promote the cold-resistant resistance against diseases of the organism, improve the function of the cardiovascular system, increase the flexibility of the cerebral cortex, keep sober head and vigorous energy. The gastric juice is secreted and added more after tempering, the stomach wriggles and increases fast, can improve and digest and absorb the function. Like jogging, doing exercises, practising taijiquan, taking a walk, climbing the mountain, playing table tennis, badminton,etc. sport which is suitable for autumn, you can be according to liking the choice one's own. However, exercise " should " should pay attention to some With " avoid " .


First, pay attention to the clothing, prevent cold

Different in autumn and summer, the temperature in early morning has already begun to be a bit low, has generally sweated more while doing exercises, slightly careless danger of cold of suffering from cold. So, in the activity of going to the open air of the unlined garment once getting up, but should give the body a piece of time to adapt to. Especially old man, don't get up at once after waking up in the morning, because the elderly's intervertebral disc will be relaxed, may sprain the phenomenon of the waist back while poaching the location suddenly and turning into and setting up the location. The old men of hypertension, cardiovascular vessel disease should be careful when getting up even more, can stretch oneself on the bed, unfold the joint, having a rest will leave the bed in a moment slightly.

Do exercises, should go out wear one more loosely, comfortable overcoat, after the warming-up exercise is finished or tempered for a moment the health generate heat, and then take off coats, so as to not make the internal and external temperature difference of the room too great, the health does not adapt to but catches a cold cold. After doing exercises if the sweat appears much, will put on overcoats first on the way of going back, when getting back to the room to remove the clothes made soaked with sweat, dry the body, change into the dry clothes.

Must guard against, warm up, pitch into the work on the intersection of undershirt and shorts do exercises, autumn, clothes made soaked with sweat to wear stay easy cold in cold wind, should try hard to avoid.


Second, mend water in time, prevent autumn-dryness disease

Enter autumn since moist and sultry summer, it is getting dry quickly, the temperature is reduced much too, the human content is apt to accumulate some hot and drily, and the humidity is reduced in the air in autumn, apt to cause the throat to be dry, ferry crossing, such symptoms as the nosebleed, stool are dry dry to split of the lip with little talking. In addition, the moisture lost at the time of sports will aggravate the human body and lack the response of the moisture, so, must drink more boiled water after sports and eat more tender and smooth food such as pear, apple, milk, sesame, fresh vegetables, or drink normal secretion that food such as crystal sugar pear and water, Consomme with winter melon white gourd keep the upper respiratory tract mucomembranous more at ordinary times, prevent abscess of throat.

If the amount of exercise is relatively great, it is too many to sweat, can add a small amount of salt in the boiled water, the internal acid-base balance by maintaining is conditional can drink some sport beverages containing electrolyte, prevent muscles from presenting convulsion.

Long-distance race does exercises such as carrying on, will drink right amount of candy boiled water, in order to avoid the hypoglycemia, the bad physiological response such as being weak of dizzy, cold insulation, four limbs appears.

Can't mend water before sports or drink a lot quickly after sports at the time of sports, it is apt to cause the stomach burden to aggravate to drink too much before sports, and influenced doing exercises if it is loud to move Guang Guang in the stomach. Drink, will take away a large number of electrolyte suddenly behind the sport, flow out outside the body partly, it is not good to the health, drink the water and can be divided time and drink on a small quantity at the time of sports, for example do exercises for 20 minutes, drink 150 to 200 ml.


Third, ready, prevent being strained

To any kind of sport, warming-up exercises are all necessary, we often see some old men and participate in collective exercise activity, having often begun the bicycle or tricycle once parking to the roadside, a lot of young people go out and begin to run especially, a little relaxes the activity of joint and ligament not to have, this is more dangerous.

Cause shrinking, viscid increase of blood vessel in the autumn temperature knowing reflectivity than the low situation because of people's muscle and the ligament, the activity range of the joint is reduced, extension degree of the ligament is reduced, the nervous system will drop the ability of conductor of muscles too in case of not having the warming-up exercise, temper the previous, do a good job of warming-up exercise while being insufficient, will cause joint ligament strained and muscle strained etc., influence daily life seriously, doing exercises becomes a kind of injury instead. So no matter how old, warming-up exercise want, make before tempering, time size and content can vary with each individual, generally should make sure body some generate heat kind slightly. After finishing the warming-up exercise, no matter carry on releiving or more rapid and more violent activity, the body can all suit, could achieve the goal of tempering.


Fourth, follow in order and advance step by step, must guard against too quicklily

Some people think the great health of the amount of exercise could be perfected, resistance is strong, actually this is not so, sports are all better moderately as having a meal and sleeping. The amount of exercise is too big or passes too littly to have good influence on the health, only appropriate sports could play a role in building up body and preventing disease. Move stature to be apt to become fat, each plane of organ will drop in the body, cause the resistance of the body and defy ability to reduce, cause various diseases directly; Sports are excessive and will consume physical power and be be resumed in a large amount, as time passed fall sick from overwork instead.

Exercise is the same as other seasons temper in autumn, the amount of exercise should be from small to great, follow in order and advance step by step. Think one's own some bodies generate heat, sweat slightly, feel relaxed and comfortable after doing exercises while doing exercises, this is a effectual standard. On the contrary, if is very tired after doing exercises, still uncomfortable, have a headache, giddy, palpitation, appetite uncomfortable in chest are reduced after having a rest, your amount of exercise of that one may be too big, must reduce the amount of exercise at the time of the next sports.

Say, one precise the intersection of air and stage that raise in not disappearing of human body in autumn from the intersection of Chinese medicine and theory, so sports should comply with this principle, namely the amount of exercise should not be too big, make sure not to do profuse sweating, cause yang to consume too much so as not to sweat. Sport should choose the light gentlely, project not big of activity to have degree, progressive going on in right time. Can not stop when the low-grade fever all over the body, have not sweated yet, in order to guarantee overcast precise holding back inside, do not make yang dawdle outside.


Fifth, sport are protected, prevent from damaging

Because people's muscle and ligament cause the blood vessel to shrink in the easy reflectivity in the environment that the temperature begins to drop of autumn, the physiological activity degree of joint is reduced, therefore is extremely apt to cause the athletic injuries of muscles, the tendon, ligament and joint. So, should pay attention to the method of the movement in each sport, except do a good job of the sufficient warming-up exercise, the range, intensity of the movement should be paid attention to, don't do some highly more difficult movements by oneself with an effort.

The exercise of the middle-aged and elderly people wants " Allow some leeway " . Some middle-aged and elderly people go to climb every day in order to do exercises now, spirit is no doubt praiseworthy, but have you considered whether can stand such a test in one's own health? The old man light is good by feeling oneself it is very dangerous sometimes. The old man especially should pay attention to while drawing arms and the leg, so as not to be strained. In addition, the middle-aged and elderly people are not very suitable for participating in sports types sports. Compared with young people the middle-aged and elderly people, do not feel very obvious to some symptoms with warning property, also there are the middle-aged and elderly people " Still preserve traces of childishness " ,Strive strong to seek to do others down in the competition, care about victory or defeat, do a good job, will cause angina pectoris or fracture wait for unexpected. So, most middle-aged and elderly people should carry on softer activity project, even participate in the competition, don't take the victory or defeat too seriously either, do things within the limits of one's own resources, don't go to " risk one's life " ,Like hit hard to answer ball, the long way to run don't run.

The body building should combine everybody's own health status, every kind of sport will consume some energy, produce various supersession products, and break the original equilibrium state in the body, so, the reinsertion process is actually a part of the movement, make the organism resume and establish new equilibrium again only through appropriate rest, supplying nutrition and physiotherapy,etc., state that the whole body could keep fit. Carry on violent sport again through sufficient rest, burden of organism will aggravate further, make the supersession product pile up, the equilibrium in the organism is out of control seriously, if can't correct through the essential medical means, will develop toward disease. Not only the purpose to reach fitness, but also cause the healthy damage.

In addition, myocardium morbidity of infarction will improve obviously autumn and winter, itself the intersection of patient and autumn and winter to have hypertension blood pressure increase 20 millimetres of mercury columns than summer often hand in, so the obstacle apt to cause the coronary artery to circulate. So can drink a cup of boiled water from morning before doing exercises, in order to dilute the blood. Ones that will choose to releive even more by way of moving, will so as to not make will meet accident in doing exercises.


Sixth, empty stomach of can tempering from the morning

Some people are used to getting up to do exercises first in the morning, finish practising having breakfast, it is not very good to the health like this. Because the health will consume a large amount of energy at the time of sports, through digestion and metabolism of one night, the food has already been totally digested in the evening before that day, basically there is no energy suitable for consuming in the body, do exercises when empty, hungry in the belly, very apt to take place hypoglycemia. More serious to the elderly. So should drink some syrup or eat some fruits appropriately before sports after getting up " The cushion " ,Step aside like this

The body received the energy of some start, will be favorable to the health. After sports, can have a rest for 20 to 30 minutes, make the heart and lungs function resume steady state, the system of intestines and stomach has appropriate planning at the same time, then begin to take food.


Seventh, feast to satiety and should not move

Habits and customs of modern seldom " sunrise and do, and sunset stop" ,it stay up late evening, work morning, it more, do exercises morning having no time peoples many, so after someone fixes the time to temper on supper. It is a good thing to insist on doing exercises, but do exercises immediately after a meal, it is healthy even take a walk but too unfavorable to. This is because the blood circulation of the digestive system increases greatly after a meal, and the position blood circulation of other health will be relatively reduced, begin sport at once, course that digest obstruct, intestines and stomach easy to fall ill. Do exercises after the 30 minute after a meal as kind.

In addition, the patient who coronary heart disease, hypertension followed arteriosclerosis of brain, the patient after the stomach operation, hypophysis timid patient and hepatitis patient should not use and take a walk as the way to temper after the meal under the stomach.


Eighth, run in the morning and should not do exercises at the roadside

It is a very good exercising way, the young people in most suitable foring that what a lot of people like jogs, jogging can strengthen the breathing function, make the vital capacity increase, strengthen the myocardium function, so it is a method of well building up body to jog.

Autumn jog on the overcast main road of forest, it is favorable to the health to breathe the fresh air. But in the city, there are more and more roads bustling with vehicles, many people, in order to save trouble now, come to do exercises by the road slowly, in fact this is very unhealthy. Because is dry in autumn, the dust is apt to fly upward, make the air polluted, run by the road, the vital capacity increases, will suck more dusts and harmful gas which the car discharged. Have increased the damage to the health virtually. So the morning

Run and do exercises and had better choose to go on in quiet and clean places such as the park,etc., should not jog by the road.


Ninth, do exercises and guarantee the sleep at the same time

The body building must be in case of best state of mind and physiological state, put into body building with energetic mood, achievement and spiritual temperament and interest doing exercises that could make the body are joyful. If take exercises while dropping health wound in depressed, dispirited, physical power by force, light to aggravate burden of organ, heavy to damage function of organism, go on, do exercises, take, go on when the sleep is sufficient, energetic too.

As the saying goes " One feels dizziness in spring and fatigue in autumn " ,Entering autumn, the climate is pleasant, shorten in sunshine time, utilize this good opportunity to guarantee the sleep is sufficient not merely can resume physical power as much as possible, guarantee the health, it is an important means to improve organism immunity too. So, will follow the operation law of the human biological clock in autumn and form the good sleep habit, combine with the scientific exercise in order at this moment, the health could be better and better.


Tenth, adjust the diet, strengthen physical power

Do exercises, can strengthen resistance of body autumn, change according to the season, apt to invade and harass disease of us, save strength in autumn and winter for resist cold and various winter. Meanwhile, because it is hot in summer, the internal energy consumption is relatively big, the phenomenon that people generally lose the appetite, cause internal heat to supply insufficiently.

Have arrived in autumn? Tai stem heir inlay Ji Yao balance Jia scar valley push up krypton Hong Conner to broom Mian print T raise valley s terrified rebuke Wo last harmony after playing to the sixth of the twelve Earthly Branches of Kuo of such after curling praises the widely different joke and is enough for Yi 's ancient wine vessel Shang at a disturbance of of chaste tree Ge, play Jing of Xia Hong> Na push up the fervent chirp remonstrate with Na push up K s beautiful abundant Sui adze thread apricot mus of Luan of 1 soles miscellaneouses silent carve Zhyuan flat stone with ropes attached at the sides ring rectify to divinatory symbol Mian cherry Lu of 1 milks miserable sneak Guan old to pierce after playing bright The error bungles silently all of a sudden Leg push up health raise Li to be right to claim, punish for red noise

It is dry, apt to be tired in autumn, should eat more little oil food of freshness and include vitamin and protein more food, like carrot, lotus root, pear, honey, sesame, Auricularia,etc., nourish blood and moisturize, improve and resist autumn-dryness disease, resistance against diseases.

Secondly, should also pay attention to improving the consumption of heat in autumn, increase sports in a planned way, climb, take a walk more, very happy, can also increase activity, achieve the goal of reducing weight.


Autumn Do exercises Ten major rules Rule
|