Weight loss exercises suitable for autumn

　　Climb high

　　Climbing generally refers to folk mountain climbing. as a sport exercise The health care effects of climbing are: it can increase lung ventilation and vital capacity, enhance blood circulation, increase cerebral blood flow, and increase the acidity of urine. Climbing in autumn, due to the unique climate, changes in meteorological elements have some special benefits for human physiological functions. When climbing a mountain, as the altitude rises within a certain range, the content of hydrogen ions and negative oxygen ions known as "air vitamins" in the atmosphere increases. In addition, the air pressure decreases, which can promote a series of changes in human physiological functions, which is harmful to human health. asthma wait disease It can also 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. When climbing high in autumn, the temperature changes most frequently, which is harmful to the human body. healthy It is beneficial in itself: it keeps people's body temperature regulation mechanism in a 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). Of course, for the elderly and infirm, this health care effect cannot be emphasized blindly. 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 add or remove clothes to adapt to the air temperature. hypertension, coronary heart disease Patients must do what they can within their capabilities to prevent unexpected events.

　　jogging

　　Jogging is also an ideal autumn sport. It can enhance blood circulation, improve heart function, 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". If people are often exposed to polluted air, they will feel mentally exhausted, limbs weak, and work efficiency will decrease. Therefore, both healthy people and sick people should go outdoors more 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 spend 1 to 2 hours outside to breathe fresh air a day, and take about 40 minutes to jog, 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.

　　cold bath

　　The so-called cold bath means taking a bath with cold water between 5-20℃. The natural water temperature in autumn is within this range. The health care effect of cold water bath is very obvious. First, it can enhance nerve The stimulating function makes you feel refreshed and clear-minded after bathing. Second, cold water baths can enhance the body's resistance to disease, which is called "vascular gymnastics"; third, cold water baths can also help enhance digestive function, which is good for chronic gastritis, gastroptosis, constipate It has a certain auxiliary therapeutic effect on other diseases. Cold water bath exercise must take a step-by-step approach: the temperature gradually drops in autumn, and the human body gradually adapts to the cold and cold water, so that in late autumn and winter, taking a cold water bath does not feel too cold. Cold water baths should be taken step by step, including bathing parts from local to whole body, water temperature from high to low, and bathing time from short to long