What sports to do in autumn

What sports to do in autumn

There are many health exercises in autumn. How can friends take some time to exercise every day so that they can get sick less in winter. What kind of exercise is good for health preservation in autumn?
1. Climbing
As a kind of physical exercise, the health function of climbing is to increase lung ventilation, vital capacity, blood circulation and cerebral blood flow. Climbing in autumn, due to the unique climate, changes in meteorological elements have some special benefits for human physiological functions.
For the elderly and infirm, this health care effect should not be emphasized. Climbing time should avoid the morning and evening when the temperature is low. Climbing speed should be slow. When going up and down the mountain, you can adjust to the air temperature by increasing or decreasing clothes. Patients with hypertension, coronary heart disease and other diseases should act according to their abilities to prevent accidents.
2. Swimming
A proper cold water swimming in early autumn can not only achieve satisfactory fitness results, but also lay a good foundation for future winter swimming. The cold water swimming in early autumn can obviously stimulate the nervous system, accelerate the heart rate, promote blood flow, and then accelerate the metabolism of the body. Swimming in autumn can effectively improve the immune ability of human body to a certain extent, and can prevent the occurrence of cold during the alternation of seasons.
How long is the autumn tour suitable? It is better to control within 45-60 minutes, not more than two hours. Before entering the water, apply some turpentine or Vaseline properly to protect the joints. The best speed to lose weight in swimming should be more than 35 meters per minute. Athletes generally adopt segmented swimming method with short rest time. You can swim for 3 minutes and rest for 1 minute, and then swim for another 3 minutes and rest for 1 minute. If you still don't feel tired after two groups of such exercises, you can swim for another 5 minutes and rest for 2 minutes, maintain a circular exercise, and appropriately increase the time and rest time for continuous swimming.
3. Jogging
Jogging is good for health preservation in autumn. Jogging can enhance the respiratory function, increase vital capacity, and improve the ability of human ventilation and air exchange; It can improve the blood supply of the brain and the oxygen supply of brain cells, and reduce cerebral arteriosclerosis; It can increase energy consumption, reduce muscle atrophy and obesity caused by inactivity, and expel toxins and other superfluous substances from the body with sweat and urine, thus contributing to weight loss and fitness.
The correct running posture makes the exercise more valuable with less effort. There are three key points in running posture: the weight is placed on the supporting side sole, the heel is slightly off the ground, and the knee joint is kept bent. In addition, when jogging, the muscles of the whole body should be relaxed, the breathing should be deep and long, slow and rhythmic, the pace should be light and fast, and the arms should swing naturally. It is advisable to run for 20-30 minutes every day.
4. Walking
Walking can be said to be an exercise that anyone can do anywhere. It is best to do it in parks and other places where the air is fresh and the plants are luxuriant. This can absorb more negative oxygen ions in the air, which has a good nutritional, regulatory and soothing effect on people's heart and lung function and nervous system. Walking, especially fast walking, belongs to aerobic exercise, which can enhance vital capacity. Walking can enhance cardiovascular function, promote blood circulation, prevent heart disease and reduce blood pressure.
Walk step by step according to your ability. In good condition, I used to walk five laps a day, but today I can walk two more laps; It used to take 15 minutes to finish the whole journey, but today we can speed up a little and finish it in 12 minutes. vice versa. The standard amount of exercise is just a little sweating. If you sweat profusely and you are out of breath, it means you have exercised too much and you must adjust.
5. Bicycle
Cycling can not only reduce weight, but also make the body more symmetrical and charming. Experience shows that cycling can produce this hormone, which makes people feel very free and happy. According to the results of recent studies, cycling, like running and swimming, is a kind of endurance exercise that can best improve people's heart and lung functions. It is not only a weight loss exercise, but also an exile for spiritual pleasure.
When riding a bike, the upper body should lean forward slightly, the head should not be too far forward, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight without hunchback or waist collapse, and the legs should be straight when pedaling. Beginners can choose a relatively flat road surface; After being proficient, you can choose a road with a certain slope to increase the consumption of calories and better achieve the goal of weight loss.
6. Badminton
The weather temperature in autumn is suitable, neither hot nor cold, which is very suitable for badminton. Compared with outdoor sports, this indoor sports makes people feel comfortable, and its sports effect is also good. According to relevant data, the intensity of a regular badminton match is greater than that of a football match. It is important to prepare for sports to avoid injury.



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