What sports are suitable for autumn

What sports are suitable for autumn

The weather is getting colder. It's autumn. It's very suitable for sports. What sports are suitable for autumn?
1、Walking
This can be said to be a kind of exercise that anyone can do anywhere. It is best to do it in parks and other places with fresh air and lush plants. 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 functions and nervous system. When walking, the continuous exercise of legs and arms can increase the elasticity of blood vessels, especially the continuous exercise of legs can promote more blood to return to the heart, improve blood circulation and improve the working efficiency of the heart.
Walking is also beneficial to maintain the calcium balance of the human body, help to reduce weight, help to relax the spirit, reduce depression and depression, and improve human immunity. Some medical experts believe that a 30 minute brisk walk before going to bed can help sleep, and its effect is no less than oral sedatives.
Walking exercise can be carried out at different speeds according to your own physique: fast step exercise above medium speed has obvious effects. Fast walking can increase the number of muscle activities, make the leg muscles strong and developed, and can better promote the blood circulation of the legs. Fast walking can simulate the gait of race walking, and the stride can be mastered by yourself. The stride frequency cannot be less than 140 steps per minute without too much effort.
Walk 40 minutes after dinner. When walking, it is better to wear shoes with soft soles, breathable, wide head, lined with elastic insoles, and a heel height of about 2cm. It is better to walk for more than 60 minutes every day, and it is better to stick to it every day.
2、Jogging
Regular jogging and walking alternately can prevent fractures. Long distance running helps prevent cholesterol from rising. Make full preparations before running, try to relax during running, pay attention to rhythm and flexibility, and keep a brisk and powerful pace. When jogging, a lot of oxygen is absorbed, the amount of perspiration is increased, and the poison in the body is discharged, which improves people's mood, exercises people's will, and enhances the human body's ability to resist disease.
If jogging is for the purpose of exercise, the amount of jogging should not be less than 5 minutes each time. The longer the jogging lasts, the better the cardiorespiratory function will be; If the purpose is to lose weight, it should be more than 20 minutes. The amount of exercise and the duration of each exercise should be gradual. At the beginning, you can combine walking and running, speed and speed. After you adapt, the distance and speed will increase gradually. If you need to stop practicing for some reason, you should decrease it day by day.
3、Cycling
Cycling can move the large muscles of lower limbs, strengthen cardiovascular function, enhance endurance, promote metabolism, and adjust body fat. According to a survey report of the British Medical Association, cycling can turn those suffering from neurosis and overweight into physically and mentally healthy people. The survey shows that those who ride more than 30 kilometers a week can reduce the incidence of cardiovascular diseases by 50%.
The aerobic cycling exercise should pay attention to increasing deep breathing, generally more than 30 minutes. The correct posture for riding a bicycle is to lean forward slightly, with men leaning forward about 30 degrees, and women leaning forward about 20 degrees, with the soles of their feet just standing on the pedals. In this way, Yongquan point at the center of the foot can play a role in regular massage. There are also many kinds of bicycle fitness methods, such as a few minutes of slow riding, a few minutes of fast riding, alternating cycle type intermittent exercise; Strength training method of fast climbing or riding against the wind.
There is a special exercise method of cycling with one foot. The two feet pedal alternately. The right foot does not exert force when the left foot pedals, and the left foot does not exert force when the right foot pedals. One foot drives the bike forward. 30 to 50 pedals per time. This type of exercise works best against the wind or uphill.
4、Go backwards
This abnormal exercise can stimulate muscles that are difficult to get active at ordinary times, keep blood circulation and body in balance, have a good prevention and treatment effect on cerebrovascular diseases, and also have a good effect on insomnia, neurasthenia, hypertension, etc. However, when doing this sport, the clothes and shoes are similar to those when jogging or walking. You must choose a safe place. The ground should be flat and wide. It is better to have no vehicles and pedestrians. The beginners must walk slowly.
5、Mountaineering
Autumn is the golden season for mountaineering. As a kind of physical exercise, the health care effect of climbing is to increase lung ventilation and vital capacity, enhance blood circulation, increase brain blood flow, and increase urine acidity. Mountaineering is known as "cardiovascular gymnastics". It can exercise muscle strength and respiratory system, enhance the function of the heart and blood circulation system. Many times, long time, medium and low load mountaineering exercises are not only beneficial to maintain normal blood pressure, blood lipid, blood glucose levels, but also promote bone health, which has a special role in preventing osteoporosis. Climbing in autumn can also make the body temperature regulation mechanism in a constant state of tension, thus improving the human body's ability to adapt to environmental changes.




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