Autumn is the time when Yin Yang is disappearing. The main income in the fall, convergence of all things, should be the lung gas, health care should be based on the main lung. Convergence of the air, the injury of the lungs in the reverse, winter phlegm (complete diarrhea without finished valley), the Tibetans are less (lower the ability to adapt to the winter). Therefore, "The Yellow Emperor's Internal Classic" said: "In the fall of March, we must get up early and get up early, and we must have a good time with chickens (take a rest with the chickens) so that our peace and quietness will converge." The autumn sky is light and the climate is refreshing. Good times. In this season, in addition to daily diet and daily living adjustments, it is necessary to adapt to the climate for some cold-fit exercise to enhance the body's ability to adapt to climate change and gradual decrease in temperature.
In the early morning and late autumn, the temperature is low, and the sunshine is strong at noon and the dust is flying. Therefore, the autumn health exercise should be selected in the early morning fresh air, quiet and beautiful environment, especially in the morning forest vaginal exercise is the most appropriate. Specific attention should be paid to the following matters:
(1) Early movement and late static, dynamic and static combination
Fall fitness should be a combination of movement and static, and early morning and evening static is appropriate. As long as perseverance persists, the effects of self-cultivation and health-keeping are very significant.
In the morning, it is advisable to carry out activities such as Tai Chi Chuan. Every morning's exercise time is within 1 hour. For a long time, it has obvious effects on some chronic diseases such as hypertension, atherosclerosis, premature heartbeat, tuberculosis, and gastric ulcer.
In the evening, meditating is the best form of fitness exercise. It is best to take a sit-in before you go to bed. The length of time depends on your ability. You can do it gradually and gradually. Resting and meditation is actually an external static motion, and long-term adherence can strengthen blood circulation in the body, increase lung capacity, accelerate metabolism, and play a role in disease resistance and disease prevention.
(2) Gradual progress and perseverance
You can't be too rushed to exercise in the autumn, and you should follow the order of gradual progress and persevere. Progressively, it means that the athletes must be eager to make progress. The law of fitness exercise is: From simple to complex, from easy to difficult, the amount of exercise from small to large.
First of all, it is necessary to do a preparatory activity. The purpose is to gradually increase the excitability of the central nervous system and overcome the physiological inertia of the body's activities. The capillaries that close before exercise can also be gradually opened to increase the supply of nutrients and oxygen in the muscles, thereby increasing the elasticity and endurance of the muscles. It can also increase the function of the joint ligaments, enhance the elasticity of the ligaments, increase the synovial fluid in the joint cavity, and prevent the muscles and ligaments from being damaged during the formal exercise. Through the preparation activities, the pulse can be accelerated, the breathing increased, the vital capacity increased, the blood pressure increased, the cardiac stroke volume increased, the reserve blood was mobilized to create the conditions for the formal exercise, and the foundation was laid. At this time, the systemic metabolism was accelerated.
After entering the formal movement, it is still necessary to step by step. For example, in a long distance run, the distance is shorter at the beginning, the speed is slower, and then gradually increased.
Perseverance means that if you choose a sport that suits you, you must stick to it. It is not possible to exercise any exercise for several times. If you train and stop, stopping and practicing will never work, even if some effects will not be consolidated. Therefore, there must be perseverance in the movement and there must be unwavering determination.
(3) Appropriate exercise
It is now advocating "light sports" that micro sweats are appropriate. Generally measured by the pulse, is the number of their own blood pulse frequency. Pulse is an accurate indicator in the human body. It can not only reflect the health condition (traditional Chinese medicine is a must), but also reflect the exercise intensity.
In general, the lower the quiet pulse rate (the number of beats per minute), the stronger the heart and the healthier it is. Those who regularly participate in health sports and competitive athletes have very low quiet times.
Middle-aged and elderly people can generally use 170 minus their own age to control the amount of exercise at this maximum pulse rate. For example, for a 60-year-old man, the pulse rate after exercise should not exceed 110 beats/min. At the same time, the time to reach this pulse rate should not be too long every day. It only takes 5 to 15 minutes to achieve the goal of enhancing physical fitness.
If you have fully adapted to a certain sport, the pulse rate will not reach the pulse index of the sport, then you can increase the amount of exercise. If you reach or have not reached this pulse index during exercise, you will feel chest pain, dizziness, dyspnea, or symptoms similar to colds. You should consider whether your body has any disease or not and go to the hospital for examination. If there is no problem, but is usually completely lack of exercise or excessive obesity, or excessive smoking, alcohol, or high blood pressure patients, a family history of cardiovascular disease, then it is important for you to exercise, you should start early exercise. However, when exercising, athletes should appropriately lower the index of exercise pulse and wait until the body improves to reach the normal pulse level.
(4) Appropriate nutritional supplements
On the one hand, the autumn health exercise can improve the function of the heart and lungs, accelerate blood circulation, enhance digestive function, and on the other hand increase the energy consumption of the body. Therefore, during physical exercise, especially after exercise, proper nutrition should be added. However, it should be noted that instead of blindly increasing food intake, it is appropriate to increase the supply of protein, sugar and vitamins. Pay attention to correcting the lack of habits such as drinking concentrated sweet water or sweets after correcting exercise. After adding sugar, you should eat foods rich in vitamin B and protein, such as peanuts, soy and soybean products, and carrots. When sugar is converted into energy, it consumes a large amount of vitamin B. After exercising, simply eating too much sweets will result in phenomena of burnout and poor appetite, which will affect the recovery of physical strength.
(5) Keep warm and cold
In the early morning of autumn, the temperature is low. You may not wear a single coat to go outdoors. You should increase or decrease your clothing according to the outdoor temperature change. Exercise should not be too much at once to take off too much, should wait for the body heat, and then take off too much clothing; after exercise, avoid wearing sweat clothes to stay in the cold to prevent catching a cold.
(6) Beware of muscle cramps
Cramps are muscles that contract and are often painful. The most easily cramped part in the fall is the gastrocnemius muscle and the soleus muscle (commonly known as the bellies) behind the lower leg.
If cramps occur, stop immediately. If you are in water at the time, you should call for help or go ashore immediately. Dry up after landing and stretch the cramps to relax the muscles. If the leg cramps, you can straighten the knee, hook the toes, massage the calf muscles.
In order to prevent cramping during exercise, it is necessary to fully prepare for the exercise before exercise. Usually pay attention to food supplements of calcium and salt, coats before swimming do not off too early, the time spent in the water should not be too long.
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