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Ten rules of outdoor sports in autumn
The autumn weather, back to our side, the blue skies and the autumn winds of the rituals, all give people the idea of ​​walking outside. Indeed, they should take advantage of autumn to go outdoors. It is very necessary to exercise your body and meet the test of winter. However, it is impossible to master the correct exercise principles and hurt yourself in sports.
After the fall, moderate temperatures and a pleasant climate are the most suitable seasons for outdoor sports. When the body is stimulated by benign, it will be easier to adapt to changes in the climate after entering the winter.
Exercise can also enhance physical fitness, improve the body's resistance to cold and disease, improve the function of the cardiovascular system, increase the flexibility of the cerebral cortex, keep a clear head and vigorous energy, increase secretion of gastric juice after exercise, increased gastrointestinal motility, can Improve digestion and absorption.
However, the outdoor sports in the fall also have some "suitable" and "bogey" reminders that you must pay attention!
Rule 1: Prepare to prevent strain
For any type of exercise, preparation is a must. Many young people start running when they leave home. There is no activity to relax joints and ligaments. This is more dangerous. People's muscles and ligaments reflexively cause vasoconstriction and increased viscosity in the autumn when the temperature is low, the range of motion of the joints is reduced, and the degree of ligament extension is reduced.
The ability of the nervous system to control the muscles is also reduced in the absence of preparatory activities. If the preparatory activities are not fully performed before exercise, it will cause joint ligament strains, muscle strains, etc., which will seriously affect daily life. An injury.
Therefore, no matter how old, preparation activities before exercise must be done. The length of time and content can vary from person to person. However, it is generally better to have a slightly warmer body. After the preparations are completed, the body can adapt to the purpose of exercising whether it is soothing or more intense and intense activities.
Rule 2: Sports protection, prevention of injury
The muscles and ligaments of humans tend to reflexively cause vasoconstriction in the environment where the temperature in the fall begins to fall, and the degree of joint physiological activity is reduced, which can easily cause muscle, tendon, ligament and joint sports injuries. Therefore, every sport should also pay attention to the method of exercise, in addition to adequate preparation activities, the magnitude and intensity of sports should be taken seriously, do not force yourself to do some more difficult moves.
Outdoor sports should be rationally arranged according to each person's own health condition. Each kind of exercise consumes a part of energy, produces various metabolites, and breaks the original balance in the body. Therefore, the recovery process is actually part of the exercise. Only through proper rest, nutritional supplements, and physical therapy can the body recover and establish a new balance. The entire body can maintain a healthy state.
Rule 3: Run in the morning, not suitable for the roadside
Jogging that many people like is a good exercise method. It is most suitable for middle-aged and young people. Jogging can enhance respiratory function, increase lung capacity and enhance myocardial function, so jogging is a good fitness method. In autumn, jogging on Linyin Avenue, breathing fresh air is beneficial to human health. But now in the city, there are more and more people crossing the road. Many people are jogging on the road to exercise in order to save time. In fact, this is very unhealthy. of.
Because the autumn climate is dry, the lime soil can easily fly up and contaminate the air. Running on the roadside, the lung capacity increases, and more dust and harmful gases emitted by the car are inhaled.
Virtually increased damage to the body. Therefore, in the morning run and exercise, it is best to choose to do it in a quiet and clean place such as a park, rather than jogging along the road.
Rule 4: Replenish water in time to prevent it from drying out
From the hot and humid summer to autumn, when the climate is dry, the temperature is also reduced, the body easily accumulates some hot heat, and the humidity in the air is reduced in the fall, which can easily lead to dry throat, less tongue, dry lips, nose bleeding, and bowel movements. Dry and other symptoms.
Coupled with the loss of water during exercise will increase the body's lack of water reaction, so after exercise must be more drink boiling water, eat more pears, apples, dairy, sesame seeds, fresh vegetables and other soft food, or usually drink crystal sugar pears Water, melon soup and other foods to maintain the normal secretion of upper respiratory mucosa to prevent sore throat.
If you have a long-distance running exercise, you should also drink appropriate amount of sugar-water to prevent hypoglycemia and cause adverse physiological reactions such as dizziness, sweating, and limb weakness. If you exercise a lot and sweat too much, add a small amount of salt in boiling water. Maintain acid-base balance in the body.
Drink water during exercise can not drink a lot before or after exercise, drink more before exercise can easily lead to increased burden on the stomach and stomach, and a move up in the stomach will also affect the sound of exercise, slamming after exercise will take away a lot of electrolytes, some Out of the body, the body is not good, drinking water is best to drink a small amount of time.
Rule 5: Step by step, avoid excessive force
Some people think that physical activity can only be exercised, and resistance is strong. Actually, sports are just as modest as eating and sleeping. Excessive exercise or too little exercise has no good effect on health. Only proper exercise can play a role in preventing fitness.
If you are not physically fit, you may gain weight. The function of various organs in the body will decline, directly causing the body's resistance and stress to be reduced, leading to various diseases. Excessive exercise will consume a lot of energy and will not be restored. Become a disease.
As with autumn exercises and other seasonal exercises, exercise should be gradual and gradual. When I exercise, I feel that my body is a little warm, slightly sweaty, and I feel relaxed and comfortable after exercising. This is a good standard. On the contrary, if you are tired after exercise and you still feel uncomfortable after a break, headaches, dizziness, chest tightness, palpitations, and loss of appetite, then your exercise may be excessive. Exercise must be reduced during the next exercise.
Rule 6: Exercise in the morning, not fasting
Some people, used to get up in the morning to exercise, and then breakfast after training, this is not good for the body. The body consumes a lot of energy during exercise. After a night of digestion and metabolism, the food that was eaten the night before has been digested. There is basically no energy available for consumption. If you are still empty, hungry, exercise, Hypoglycemia is very easy to happen.
Before going to exercise, you should drink some sugar water or eat some fruit "a mat", so that the body gets some start-up energy, it will be more conducive to health. After exercise, you can rest for 20 to 30 minutes to restore cardiopulmonary function to a stable state. At the same time, the gastrointestinal system is properly prepared and begins to eat.
Rule 7: Exercise Properly to Ensure Sleep
As the saying goes, “Autumn sleepy autumn is lackingâ€, entering the autumn climate is pleasant, and the sunshine time is shortened. Using this good time to ensure that sufficient sleep can not only restore physical strength and ensure health, but also is an important means to improve the body's immunity. Therefore, in the fall, we must follow the operating rules of the body's biological clock and develop good sleep habits. At this time, coupled with the orderly scientific exercise, the body will become better and better.
Outdoor sports must be devoted to fitness exercises in the best mental state and physiological state in order to obtain the results of physical exercise and the joy of the spirit. If you are forced to exercise during depression, malaise, decreased physical strength, or physical injury, the burden on the organs will increase, and the function of the body will be impaired. Therefore, exercise should be conducted when there is sufficient sleep and full energy.
Rule 8: Pay attention to clothing and prevent colds
Different from autumn and summer, the early morning temperatures have begun to be somewhat lower, and sweating is more common during exercise. There is a slight risk of catching colds. Therefore, you must not wear a single coat outdoors to go to activities, but to give the body a time to adapt.
Avoid exercising “single children†during the autumn exercise. If you don’t warm up, wear shorts and shorts and wear sweaty clothes to stay in the cold. It is also easy to catch cold. You should try to avoid it. When you go out for exercise, you should wear more loose and comfortable jackets. When you are ready to do activities or exercise for a while, you should take off your coat to avoid too much temperature difference between the interior and exterior. The body will not adapt to the cold. If you sweat a lot after your workout, wear a coat on the way back. Wait until you get back into the room and take off your sweaty clothes. Dry your body and put on dry clothes.
Rule 9: Drink full and not exercise
The living habits of modern people are seldom “sunsets and sunsetsâ€. They sleep late at night and work in the morning. Many people do not have time to exercise in the morning, so some people set the time for exercise. After dinner. It is a good thing to be able to exercise, but exercising immediately after a meal, even if it is a walk, is not conducive to health.
This is because after the meal, the blood circulation of the digestive system is greatly increased, and the blood circulation of the rest of the body is relatively reduced. If the exercise begins immediately, the process of digestion is hindered, and the gastrointestinal tract is prone to illness. Therefore, it is better to exercise after 30 minutes after a meal.
In addition, patients with coronary heart disease and hypertension associated with cerebral arteriosclerosis, patients after gastric surgery, patients with gastropetosis, and hepatitis patients should not use walking as a means of exercise after meals.
Rule 10: Adjust diet and increase physical strength
In the autumn, the weather is pleasant, and people have an appetite. In order to welcome the arrival of the cold winter, the human body will actively store cold-preserved fat. Therefore, the body absorbs more calories than the calories. In the autumn, we must not only eat more nutritious foods but also increase our physical strength. On the other hand, we must also be careful about weight gain, especially those who are obese.
Secondly, in the autumn, we should also pay attention to increasing calorie consumption, increase exercise in a planned manner, and increase mountain climbing and walking. This can not only ease your mood, but also increase the amount of activity and achieve weight loss. Autumn exercise can strengthen the body's resistance, and it is easy to infiltrate our diseases for the winter to resist the cold and seasons of autumn and winter.
Pay attention to eat some low-calorie diet foods, such as red beans, radish, bamboo shoots, glutinous rice, seaweed, mushrooms, etc., do not eat heavy oily foods, so as not to increase the burden on the stomach, but also to increase body temperature, blood sugar, make people malaise, produce Feeling tired.