There are many benefits of autumn fitness. These exercises are most suitable for autumn.

　　Since the beginning of autumn, there have been several autumn rains and the temperature has dropped. After experiencing the scorching heat and humidity of summer, people feel the coolness and comfort of autumn. Pleasant autumn, too exercise The golden season of the body, men’s autumn exercise is more beneficial to the body and mind healthy。

　　The best sports for autumn

　　Climb high

　　Climbing generally refers to folk mountain climbing. As a kind of physical 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.

　　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). 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 exercise, which can enhance blood circulation and 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 ； It 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 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.

　　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 and are called “vascular gymnastics.”” ； Third, taking a cold water bath can also help enhance the 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.

　　There are four common cold water baths: head and face bath, which means washing your hair and face with cold water； Foot bath, immerse your feet in the water. The water temperature can start from about 20℃ and gradually drop to about 5℃. ； Wipe bath, that is, use a towel soaked in cold water to wipe the body. The force should not be too strong and the time should not be too long. Enough is enough. ； When taking a shower, start with warm water around 35°C, and gradually lower it to tap water for bathing.

　　It must be said that cold baths are not suitable for everyone. Some people's skin is sensitive to cold water. When encountering cold water, they will develop allergic symptoms, such as rashes, purple spots, etc. People with this kind of special constitution cannot take cold water baths. ； In addition, patients with severe hypertension, coronary heart disease, rheumatism, cavitary tuberculosis, sciatica, and high fever are not allowed to take cold showers.

　　Five great benefits of autumn fitness exercises

　　Regulate blood pressure

　　At the same time, through exercise, the tone of the vagus nerve in the heart is enhanced, while the tone of the sympathetic nerve in the heart is relatively reduced, and the heart rhythm is significantly slowed down, thereby reducing the burden on the heart, greatly reducing cardiac oxygen consumption, and avoiding the occurrence of cardiovascular diseases.

　　Improve breathing

　　People who regularly participate in physical exercise can strengthen the range of up and down movement of the diaphragm and increase the negative pressure in the pleural cavity during inhalation, which helps improve cardiopulmonary circulation, increases the effective ventilation of the alveoli, and improves gas exchange. Reduce oxygen consumption, reduce the energy consumed by breathing exercise per unit time, and meet the body's need for oxygen.

　　Improve gastrointestinal function The digestive system performs physiological activities under the direct control and regulation of the autonomic nervous system. Exercise gradually increases the activity range of the transversus abdominis, artificially changes the intensity of excitement of the sympathetic and parasympathetic nervous systems, thereby regulating the function of the digestive system ； At the same time, it can increase saliva secretion, increase appetite, and make stool smooth, which is beneficial to the prevention and treatment of digestive tract diseases.

　　Promote metabolism

　　The human blood lipids mainly include cholesterol, triglycerides and phospholipids. Excessive blood lipids can easily cause arteriosclerosis in the human body. Exercise can improve material metabolism and reduce cholesterol and triglycerides, which is of positive significance in preventing and treating arteriosclerosis. At the same time, health-preserving exercise can also improve hormone levels in the body, delay physiological aging, and alleviate pathological changes.

　　stimulate nerves

　　People who regularly engage in physical exercise can create a virtuous cycle, that is, the more they practice, the better their body becomes, and the better their body becomes, the more they love to practice. As a result, the mood is high and the spirit is happy, which has a benign stimulation and regulation effect on the cerebral cortex. Years of experiments have shown that exercise can increase the excitability of the vagus nerve and decrease the excitability of the sympathetic nerve, thus improving the function of the nervous system.

　　Improve human immunity

　　Clinical practice in recent years has proven that exercise can improve the physiological effects of human immunoglobulins, lymphocytes and complement, thereby improving the body's immunity, improving physical fitness and extending life. Through exercise, the body can also be prompted to produce interferons. Interferon is a powerful physiological antiviral substance that has anti-tumor, infection control and immune regulation effects. (Reference website: NetEase)