How to choose autumn sports. Different sports for different physiques

　　Autumn, the most pleasant time of the year, has arrived. To avoid the heat of summer, many people are willing to go outdoors to exercise and strengthen their muscles in this season of moderate temperatures. However, there is a certain emphasis on what kind of exercise you should choose that suits you. Traditional Chinese medicine believes that different people have different constitutions, different physical abilities, and different exercise loads they can withstand, so the sports they choose should also be different. How to choose correctly? In the autumn season, when exercising, you need to be careful about the effects of autumn coolness and autumn dryness. healthy question.

　　Climbing high in autumn to inhale "air vitamins"”

　　What sports should I choose in the fall? as a sport exercise , the ancients had the custom of climbing mountains in autumn. During the Double Ninth Festival that just passed, many people also chose to climb mountains to pray for blessings.

　　Experts point out that the air is crisp in autumn. When climbing, as the altitude rises within a certain range, the content of hydrogen ions and negative oxygen ions called "air vitamins" in the atmosphere becomes more and more. In addition, the air pressure decreases, which can promote a series of changes in human physiological functions: increasing lung ventilation and vital capacity, accelerating blood circulation, and increasing cerebral blood flow. asthma wait disease It can play a role in auxiliary treatment and can lower blood sugar and increase blood sugar levels. anemia The patient's hemoglobin and red blood cell count.

　　Climbing in autumn has the most frequent temperature changes, which is beneficial to human health: it keeps the body's temperature regulation mechanism in a constant state of tension, thereby improving the body's ability to adapt to environmental changes (the term "autumn freeze" in traditional Chinese medicine also includes this meaning). However, Mao Qingyou reminded that the climbing time should be avoided in the morning and evening when the temperature is low, and the climbing speed should be slow. When going up and down the mountain, you can adapt to the air temperature by adding or removing clothes. hypertension, coronary heart disease Waiting for geriatric diseases, chronic sexually transmitted diseases Patients should do their best and exercise moderately.

　　Keep jogging to reduce your chances of getting cancer

　　Jogging is also an ideal fall sport. Jogging can not only enhance blood circulation and improve heart function; it can also improve the blood supply to the brain and the oxygen supply to brain cells, reduce cerebral arteriosclerosis, and enable the brain to work normally. Running can also effectively stimulate metabolism, increase energy consumption, and help lose weight and keep fit. for elderly Generally speaking, running can greatly reduce muscle atrophy and obesity caused by inactivity; reduce the aging of cardiopulmonary function; can lower cholesterol, reduce arteriosclerosis, and help prolong life. Recently, scientists have also discovered that joggers can gain cancer The opportunities are relatively small. Of course, the process of jogging is actually experiencing an "air bath". Whether you are healthy or sick, you should go outdoors more often and breathe more fresh air.

　　The crisp autumn air is a great time to get out of the house and exercise in nature. If people go outside to breathe fresh air for 12 hours a day, and take about 40 minutes for jogging, they will not only be less likely to contract diseases, but also their physical fitness will be strengthened and their energy will become increasingly abundant.

　　Many people worry that running will "hurt their knees." In this regard, Mao Qingyou reminded that mastering the correct running posture can make the value of exercise twice the result with half the effort. There are three key points in the running posture: the center of gravity is on the sole of the foot on the supporting side, the heel is slightly off the ground, and the knee joint remains bent. In addition, when jogging, the muscles of the whole body should be relaxed, the breathing should be deep, slow and rhythmic, the steps should be brisk, and the arms should swing naturally. The appropriate time is to run for 20 to 30 minutes every day.

　　The autumn water is slightly cooler and it is better to do "vascular gymnastics"”

　　Swimming is also one of the suitable sports in autumn. Mao Qingyou pointed out that the natural water temperature in autumn is mostly between 5℃-20℃, and cold water swimming in autumn can significantly stimulate the nervous system. First of all, it can strengthen the excitatory function of the nerves, making you feel refreshed and clear-minded after bathing. ； Second, cold water swimming can enhance the body’s resistance to disease and is known as “vascular gymnastics”.” ； Third, cold water swimming can also help enhance digestive function, which is good for chronic gastritis, gastroptosis, constipate It has a certain auxiliary therapeutic effect on other diseases.

　　Autumn swimming is best controlled within 45-60 minutes, no more than two hours. Before going into the water, you can apply some turpentine or Vaseline to protect your joints. Swim for 3 minutes, rest for 1 minute, then swim for 3 minutes and rest for 1 minute. If you still don't feel tired after doing two sets of these exercises, you can continue swimming for 5 minutes and rest for 2 minutes to maintain a cycle of exercise.

　　In addition, cycling, badminton, Tai Chi, yoga, table tennis, etc. are all good autumn sports. Mao Qingyou introduced that in recent years, research results have shown that cycling, like running and swimming, is an endurance exercise that can best improve people's cardiopulmonary function, and it is also a joyful escape for the soul. When riding a bicycle, the upper body should be slightly tilted forward, the head should not be pushed forward too much, the waist should be slightly bent, the shoulders should be relaxed, the arms should be straight, and the back should not be hunched or the waist should be slumped. When pedaling, the legs should be straight. The weather temperature in autumn is suitable, neither too cold nor too hot, and is also very suitable for badminton. Teenagers can exercise as an effective means to promote growth and development and improve physical function. The amount of exercise should be moderate intensity and the activity time should be 40-50 minutes. The elderly and the infirm can exercise as a method of health care and rehabilitation. The amount of exercise should be small and the activity time should be 20-30 minutes to achieve the purpose of sweating, bending and stretching the joints.

　　Depending on your physical constitution, you should choose different exercises.

　　Doing more health-preserving exercises in autumn can help the body survive the winter healthily. However, although exercise is good, if you don't choose "that cup of tea" that suits you, the results may be counterproductive.

　　Different people have different constitutions and physical abilities, and the exercise loads they can bear are also different, so the sports they choose should also be different. He suggested that people with Qi deficiency are prone to shortness of breath and fatigue, so they can choose gentle exercises such as Baduanjin and Tai Chi. During exercise, they should be calm and breathe evenly. Practicing consistently can replenish Qi and strengthen the body, and regulate Qi and blood smoothly.

　　People with qi stagnation constitution are prone to depression, so they should choose stretching exercises, such as gymnastics, yoga, etc., which can release their depression and relax their mood.

　　People with Yin deficiency constitution, due to insufficient body fluids and strong fire due to Yin deficiency, are prone to dry mouth, throat and skin, so they can choose swimming. However, such people should not engage in strenuous and high-intensity exercise to avoid aggravating the depletion of Yin and Jin.

　　Friends with a phlegm-dampness constitution who are obese and have a high degree of moisture should choose aerobic exercise of a certain intensity, such as brisk walking. It is best to insist on it for more than one hour a day, and try to sweat as much as possible to fully burn fat and lose weight and dehumidify.

　　People with a damp-heat constitution pay equal attention to dampness and heat in the body. It is advisable to choose higher-intensity sports, such as playing ball, running, etc. You also need to sweat and remove moisture, consume excess body heat, and achieve the effect of clearing away heat and dehumidifying.

　　There are “four defenses” for autumn fitness”

　　Prevent sports injuries : Because human muscles and ligaments will reflexively cause vasoconstriction when the temperature is low, increase viscosity, reduce stretch, reduce joint range of motion, and reduce the ability of the nervous system to command muscles. If you do not fully prepare for activities before exercise, it will cause joint ligament strain, muscle strain, etc. The time and content of preparatory activities can vary from person to person, but it is generally appropriate to keep the body warm.

　　Prevent colds and colds : The temperature is low in the early morning in autumn. You should add or remove clothes according to the changes in outdoor temperature. When exercising, you should not take off too much clothes at once. You should wait until your body is warm before taking off too much clothes. Do not stay in the cold wind wearing sweaty clothes after exercise to prevent your body from catching a cold.

　　Prevent excessive exercise : Autumn is a good season for exercise, but at this time, because the human body's yin essence and yang qi are in the stage of convergence and internal nourishment, exercise should also comply with this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and depletion of yang qi. Exercise should be easy and gentle, with a small amount of activity.

　　Prevent autumn dryness : The climate in autumn is dry and the temperature is low, which is the season when liver qi is strong and weak, which can easily cause dry throat, less fluid in the mouth and tongue, chapped lips, nose bleeding, constipation and other symptoms. For athletes, after each exercise, they should eat more foods that nourish yin, moisten the lungs, replenish fluids and promote body fluids, such as pears, sesame seeds, honey, white fungus, etc. After exercise, you should drink more boiled water and eat more soft foods such as pears, apples, milk, sesame seeds, and fresh vegetables to maintain normal secretion of the upper respiratory tract mucosa and prevent sore throat. If you sweat excessively during exercise, you can add a small amount of salt to boiled water to maintain the acid-base balance in the body.