1. What should I pay attention to in autumn exercise?
One: Pay attention to clothes to prevent colds.
Autumn is different from summer. The temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt. Especially for the elderly, don't get up immediately after waking up in the morning, because the intervertebral disc of the elderly is slack, and suddenly changing from lying position to standing position may cause back sprain. Older people with high blood pressure and cardiovascular diseases should be more careful when getting up. They can stretch their bodies and joints on the bed and get out of bed after a short rest.
Don't "fight alone" in autumn exercise. Wear vest shorts without warming up. Wearing sweaty clothes, staying in the cold wind is also easy to catch a cold and should be avoided as much as possible.
Two: replenish water in time to prevent autumn dryness.
From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms.
Three: Be prepared to prevent nervousness.
For any kind of exercise, warm-up activities are necessary, because people's muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint activities will be reduced, and the extensibility of ligaments will be reduced. Without warm-up activities, the nervous system's ability to command muscles will also decline. If you don't do enough warm-up activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect daily life. Exercise has become a kind of injury.
Step by step, don't be too aggressive.
Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is a stage in which human essence is restrained and nourished, so exercise should also conform to this principle, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.
Five: sports protection to prevent injury
Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.
The exercise of middle-aged and elderly people should "leave room". The incidence of myocardial infarction will increase significantly in autumn and winter. At the turn of autumn and winter, the blood pressure of hypertensive patients is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water in the morning before exercise to dilute the blood. Choose a soothing exercise mode to avoid accidents during exercise.
Six: Exercise in the morning can't be on an empty stomach.
Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. It is more serious for the elderly. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health.
Seven: it is not advisable to exercise when you are full of food and drink.
The living habits of modern people are rarely "work at sunrise and rest at sunset". They sleep late at night and have a lot of work in the morning. Many people don't have time to exercise in the morning, so some people set the exercise time after dinner. It is good to keep exercising, but it is unhealthy to exercise immediately after meals, even if it is a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start exercising immediately, the process of digestion will be blocked and the gastrointestinal tract will easily get sick. So it is better to exercise for 30 minutes after meals.
Eight: Morning running exercise is not suitable for roadside.
Jogging on Lin Yin Avenue in autumn and breathing fresh air are good for human health. But now in the city, there are more and more busy roads, and many people jog along the roads to exercise in order to save trouble. In fact, this is very unhealthy. Due to the dry climate in autumn, dust is easy to fly and pollute the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars. Invisibly increased the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.
Nine: Keep sleeping while exercising.
Fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and spiritual humor and pleasure. As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Take advantage of this good opportunity to ensure adequate sleep as much as possible, which can not only restore physical strength, ensure health, but also improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.
Ten: Adjust diet to enhance physical strength.
In autumn, when the weather turns cold, people's appetite will be great and their calorie intake will increase greatly. Coupled with the pleasant climate, people get enough sleep. In order to welcome the arrival of winter, the body will actively store fat to keep out the cold. Therefore, the body absorbs more heat than it releases. Therefore, in autumn, we should not only eat more nutritious things to enhance our physical strength, but also be careful about gaining weight, especially those who are obese themselves. Pay attention to eat more low-calorie diet foods, such as adzuki beans, radishes, bamboo shoots, coix seed, kelp, mushrooms and so on. And don't eat greasy food containing heavy oil, so as not to increase the burden on the stomach, and it will also increase the body temperature and blood sugar, which will make people feel depressed and tired.
Autumn exercise is neither too hot nor too cold, which is very beneficial to exercise, but the weather changes greatly in autumn, so don't neglect to keep warm when exercising.
2. What do you need to eat to lose weight in autumn?
1 Apple
Autumn is the season when fresh apples are on the market. Malic acid can accelerate metabolism and reduce lower body fat, and it contains more calcium than other fruits, reducing lower body obesity.
2. Pumpkin
Pumpkin is sweet and warm, warms the body, nourishes the spleen and stomach, moistens the lungs and diuresis. Eating in autumn can not only preserve health but also lose weight. You can make pumpkin salty rice or pumpkin porridge with shrimp, mushrooms and chicken, and eat it often.
Step 3: bananas
Bananas are high in calories, but low in fat, and rich in potassium, which can reduce the accumulation of fat in the lower body and is an ideal food to lose weight.
4. Mutton
Generally speaking, mutton digests slowly, and controlling the amount is good for losing weight. Mutton is a kind of food suitable for warm-up and health care and weight loss in autumn and winter.
5. eggs
Protein is the kind with more eggs, which is not bad compared with carbohydrates. Vitamin b2 in eggs helps to remove fat. In addition, niacin and vitamin b 1 contained in eggs can also remove fat from the lower body.
6. Cucumber
Cucumber contains propanedioic acid, which can inhibit the conversion of sugar into fat and prevent obesity. Cucumber also contains cellulose, vitamin B and vitamin C, which can strengthen gastrointestinal peristalsis, promote intestinal metabolism, reduce cholesterol, etc., and the calorie content is also low.