How to carry out scientific fitness in autumn

　　exercise It can also enhance physical fitness, improve the body's ability to withstand cold and disease, improve the function of the cardiovascular system, increase the flexibility of the cerebral cortex, and maintain a clear mind and strong energy. After exercise, gastric juice secretion increases and gastrointestinal motility increases, which can improve digestion and absorption functions. Jogging, doing exercises, Tai Chi, walking, climbing, playing table tennis, badminton, etc. are all suitable sports for autumn. You can choose according to your own hobbies. However, there are some "do's" and "don'ts" when it comes to exercise, which I would like to remind you to pay attention to.

　　Do not exercise on an empty stomach when you wake up in the morning

　　Some people are used to exercising first when they get up in the morning and then eating breakfast after exercising. This is not good for the body. 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 completely digested, and there is basically no energy available for consumption in the body. If you still exercise with an empty stomach and a hungry stomach, it is easy to develop hypoglycemia. right elderly It's more serious. Therefore, you should drink some sugar water or eat some fruit as a "cushion" before exercising after getting up, so that you can

　　It will be more beneficial for the body to get some starting energy healthy . After exercise, you can rest for 20 to 30 minutes to allow the cardiopulmonary function to return to a stable state and the gastrointestinal system to be properly prepared, and then start eating.

　　Be prepared to prevent strains

　　For any kind of exercise, preparatory activities are necessary. We often see some elderly people participating in group exercise activities. They often park their bicycles or tricycles on the side of the road and start running. Many young people even start running as soon as they go out, without any activities to relax their joints and ligaments. This is more dangerous.

　　Because human muscles and ligaments will reflexively cause blood vessels to contract and increase viscosity when the temperature is low in autumn, the range of motion of joints will decrease, and the stretch of ligaments will decrease. nerve The system's ability to command muscles will also decline without preparatory activities. If you do not fully prepare for exercises before exercise, it will cause joint ligament strain, muscle strain, etc., seriously affecting daily life, and exercise will become an injury. Therefore, no matter how old you are, you must do preparatory activities before exercising. The length and content can vary from person to person, but generally it is better to make the body slightly warm. After completing the preparatory activities, whether you perform relaxing or more rapid and strenuous activities, your body can adapt to achieve the purpose of exercise.

　　Sports protection, injury prevention

　　Because human muscles and ligaments are prone to reflexive vasoconstriction and reduced joint physiological mobility in the environment when the temperature begins to drop in autumn, it is easy to cause sports injuries to muscles, tendons, ligaments and joints. Therefore, you must also pay attention to the method of exercise during each exercise. In addition to making sufficient preparations, you must also pay attention to the range and intensity of exercise. Do not force yourself to do some more difficult movements.

　　"Leave room" for exercise for middle-aged and elderly people.

　　Nowadays, some middle-aged and elderly people go hiking every day for exercise. The spirit is commendable, but have you ever considered whether your body can withstand such a test? Sometimes it is very dangerous for the elderly to just rely on themselves to feel good. Elderly people should pay special attention when stretching their arms and legs to avoid strains. In addition, middle-aged and elderly people are not suitable for participating in competitive sports. Compared with young people, middle-aged and elderly people are less sensitive to some alarming symptoms. Some middle-aged and elderly people are still "childish at heart". They are competitive and care about winning or losing during competitions. If they do not do well, they may cause accidents such as angina pectoris or fractures. Therefore, most middle-aged and elderly people should engage in relatively gentle activities. Even if they participate in competitions, they should not take winning or losing too seriously. They should act according to their ability and do not "go all out". For example, do not catch a ball that cannot be caught and do not run a long distance that cannot be finished.

　　Fitness exercises should be reasonably arranged based on each person's own health condition.

　　Every kind of exercise consumes a part of energy, produces various metabolic products, and breaks the original balance in the body. Therefore, the recovery process is actually a part of exercise. Only by restoring and establishing a new balance through appropriate rest, nutritional supplements, physical therapy, etc., can the entire body maintain a healthy state. If strenuous exercise is resumed without adequate rest, the burden on the body will be further aggravated, resulting in the accumulation of metabolites, and the balance in the body will be seriously out of control. If it cannot be corrected by necessary medical means, it will lead to disease direction development. Not only does it fail to achieve the purpose of fitness, but it also causes damage to health.

　　In addition, the incidence of myocardial infarction will increase significantly in autumn and winter. The blood pressure of patients with high blood pressure is often 20 mmHg higher in autumn and winter than in summer, which can easily cause coronary circulation disorders. Therefore, it is best to drink a cup of boiled water in the morning before exercising to dilute the blood. The method of exercise should be soothing to avoid accidents during exercise.