The First Exercise Guide After Autumn, Please Check!

Autumn is cool, autumn is the golden season of the year to exercise.
Often participate in fitness activities in autumn, not only can regulate the heart and lungs, improve physical function, but also help to enhance resistance.

Although there are many benefits of autumn exercise, there are also many things to pay attention to, you should adjust your fitness habits according to the weather environment in time, and master the correct exercise method!

01.
The benefits of autumn morning exercise

The temperature difference between day and night in autumn gradually becomes larger, although the temperature in the morning gradually drops, but the morning in autumn gives people a cool sense of body and is not too cold, which can give the body a benign stimulation, so that the body temperature regulation mechanism is constantly in a state of tension.

Morning exercise in autumn helps to improve people's ability to adapt to environmental changes and improve the function of the cardiovascular system, so that it is easier to adapt to climate change after winter.

In addition, choose morning exercise because the time of exercise in the morning is more controlled, there are no other things to disturb, and it is easier to focus on exercise. Can promote the sympathetic nerve excited, not only the body is flexible, agile thinking, but also enhance blood circulation, help to improve the day's work efficiency, let people full of spirit.

Precautions for morning exercise

Autumn morning exercise to do a full warm-up exercise, so that the muscles into the state of motion before starting to exercise, to avoid sports injuries.

Autumn exercise should not be too intense, because at this time the range of joint activity is reduced and the flexibility is weak, it is recommended that morning exercise is based on endurance aerobic exercise.

With the gradual fall, the weather becomes dry, so pay attention to hydration when exercising in the morning, and can not be completely fasting morning exercise, easy to cause hypoglycemia, you can appropriately eat some carbohydrates or light salt water.

02.
Different groups need to pay attention

Children, adolescents, adults and the elderly should choose their own exercise characteristics and intensity when exercising in autumn.

Children and adolescents

Children and adolescents over the age of 5 years should average at least 60 minutes of moderate to vigorous physical activity per day per week, which can be mainly aerobic.

Do high-intensity aerobic exercise at least 3 days a week to strengthen muscles and bones.

It should be noted that it is necessary to limit sedentary time, especially electronic screen entertainment time, to avoid visual damage and physical decline.

adult

Adults under the age of 65 should get at least 150-300 minutes of moderate-intensity aerobic activity, or at least 75-150 minutes of vigorous-intensity aerobic activity, or an equal amount of a combination of moderate-intensity and vigorous-intensity activity, each week.

Do moderate or higher intensity resistance exercise 2 or more days a week, on alternate days, to work all major muscle groups.

Old people

Older people over the age of 65, if physical conditions allow, exercise recommendations are the same as adults. On this basis, a variety of physical activity can be targeted for 3 or more days per week, focusing on balance and strength training of moderate or higher intensity to prevent falls.

Many older people choose not to exercise as they get older to protect themselves from physical damage.

But in fact, no physical activity at all is not a "protection", older people need to take their own conditions, more careful to carry out active physical activity.

The elderly with good physical fitness can appropriately increase physical activity, and if they have trouble moving, they should follow the principle of "walking rather than standing, standing rather than sitting".

It is important to note that the elderly should consult the doctor before carrying out physical activity, health screening and exercise capacity assessment if necessary. There should be nursing staff care during sports to avoid sports injuries.

03.
Recommended exercise in autumn

mountaineering

Mountain climbing in autumn can make the body's temperature regulation mechanism constantly in a state of tension, improve the body's ability to adapt to environmental changes, thus enhancing physical fitness.

In addition, mountain climbing is a high-quality aerobic exercise, which can fully exercise the heart and lung function, and provide continuous exercise for the large muscle groups of the hips and legs.

Climb the mountain slowly, it is best to avoid the period of low temperature.

Swimming

The water temperature in autumn is different from the warm temperature in summer, it is slightly cool, which can stimulate sympathetic nerve excitement, speed up heart rate, speed up blood flow, promote blood flow, continuous exercise, can enhance cardiovascular function, but there is a potential risk of aggravated disease in patients with hypertension and coronary heart disease.

Swimming in autumn helps to strengthen the body's immunity. Children with asthma can try swimming in the autumn to help improve the body's immunity and slow down the condition.

The water temperature in autumn also improves metabolism, so autumn swimming helps to lose weight and strengthen the body, but the time should not be too long, before and after swimming to do stretching and warm.

riding

The results of kinesiology research show that riding a bicycle is a lateral brain control movement, and the left and right brain functions can be developed at the same time to prevent premature aging and partial abandonment.

When riding a bicycle, due to periodic aerobic exercise, the exerciser consumes more calories, can receive significant weight loss effect, but also can strengthen the cardiovascular and cerebrovascular and cardiopulmonary function.

When riding outdoors in autumn, people are mentally focused, and can enjoy some landscapes along the way, riding together can also make like-minded friends, while enjoying the beauty of the surrounding scenery, not only can play a role in exercising the body, but also can let the brain relax, relieve physical and psychological pressure.

Autumn exercise has many benefits, but it needs to be adjusted in combination with environmental conditions and physical conditions to avoid damaging health!