Now it has officially entered the fall, although the temperature is high throughout the region, but when the summer and fall alternately must pay attention to health, high temperature during the day, at night or gradually cool, temperature changes easily make people sick. At this time, you may wish to do more exercises to adapt your body to changes in the four seasons and make your body stronger.

The most suitable sports for the late summer and early autumn

First, climbing

Recommended reason: climbing can promote capillary function, so that the body feel comfortable and smooth; climbing can significantly increase waist, leg strength, speed, endurance, physical coordination and other physical fitness, strengthen heart and lung function, enhance Resistance to disease; mountain climbing can increase lung ventilation and lung capacity, blood circulation, cerebral blood flow, and urine acidity. Ascending in the autumn, due to the unique climate, changes in meteorological elements have some special benefits for human physiology.

How to do it: Travel mountaineering is not for competition but for pleasure. Travel climbing, regardless of speed, just for Happy. Or along the stone escalator, or find a tree-lined path, walking slowly, watching the scenery, viewing ancient sites, talking and traveling, fun. Try to take as little luggage as possible and go forward lightly. For the elderly, sticks should be taken, which saves both physical strength and safety. Keep your way and keep your feet under your feet. When climbing a mountain, pay attention to it and pay attention to whether the stone under the foot is active or not. When walking on a steep slope, it is best to take a zigzag route to climb, which can reduce the walking slope.

Warm reminder: Before going uphill, remember to warm up. Because when starting a mountaineering exercise, you should not increase the amount of exercise immediately, you must gradually and gradually increase the intensity according to a certain respiratory rate, so that you can avoid sudden changes in respiratory frequency during exercise. Warm-up exercises should be performed at the waist, knees, and ankles. Repeated shocks must not be used for movements. Do not go too fast down the mountain, not to run, this will make the knee and leg muscles feel excessive tension, and make the knee injury or muscle strain.

Second, jogging

Recommended reason: Research shows that easy jogging can enhance respiratory function, increase lung capacity, improve human ventilation and ventilation, and improve brain blood supply and oxygen supply to brain cells, reduce cerebral arteriosclerosis and make brain Can work normally; Can effectively stimulate metabolism, delay the speed of body function aging; Can increase energy consumption, reduce muscle atrophy and obesity caused by inactivity, and can make the body toxins and other unwanted substances with sweat and urine In vitro, which helps to lose weight and bodybuilding; Perseverance in jogging, will increase the blood output when the heart contracts, reduce the heart rate, smooth blood pressure, increase the high-density lipoprotein cholesterol in the blood, improve the various functions of the internal organs.

How to do it: When jogging, whole body muscles should be relaxed. Breathing should be long, slow and rhythmical. It can be two-step one-call, two-step one-inhale, three-step one-call, three-step one-inhalation, and deep breathing in the abdomen when jogging. When you inhale, you should bulge and abdomen when you exhale. The pace of jogging should be light and the arms swing naturally. It is advisable to run for 20-30 minutes every day.

Reminder: Usually the best morning running, you can breathe fresh air, but also wake up the body; In addition, around 9 o'clock and 17 o'clock running is not bad. Eating after running or eating immediately after a meal can cause a decrease in gastric acid secretion. It is easy to get stomach problems over time and it is better to exercise for 1 hour after a meal. In addition, in the outskirts and parks, the foggy air is as fresh as the fog, but the air is damp, so you can also run in foggy weather, but pay attention to slow down. However, the fog will prevent harmful exhaust gas from spreading into the air, so it is best to run indoors when there is air pollution.

Third, climb the stairs

Recommended reason: Climbing stairs is a modern fitness method for white-collar workers. It can not only make full use of places where people work or live, but also be affected by the weather. There are some research data on the fitness effects of climbing stairs: climbing five stairs every day can make the incidence of heart disease 25% less than those who take the elevator. Approximately 2,000 calories are consumed for climbing 5,000 stairs per week (that is, 714 on a daily basis, which is roughly equivalent to three times on the upper and lower six floors). The mortality rate of those who insist on such activities is lower than those who do not exercise. 3 to 1/4. The energy consumption for climbing stairs is 10 times more than sitting still, 3 times more than walking, and 1.3 times more than playing table tennis; 2 to 3 inches on the 6th floor is equivalent to the amount of 800 to 1500 meters of jogging.

How to do it: It is advisable to climb the stairs slowly. One second and one step, the speed should be uniform, the pace should be steady and rhythm, can enhance the strength of the lower back muscles and lower limb muscle ligament activity. Because the impact of climbing stairs on the knee is relatively large, so the time for each stair climb should not be too long. It is advisable to use 10-20 minutes. The speed and intensity of the stairs should be kept moderate so that no obvious effort is felt. As you climb up the stairs, you must pay attention to the upwardly moving legs and the lower legs to coordinate with each other.

Reminder: To climb the building and fitness, we must abide by the principle of “gradual and gradual”. Exercisers can do some slow climbing exercises when they start. The selection of floors is not too high, generally 5-6 layers are enough.

Fourth, take a walk

Recommended reason: walking is a kind of systemic exercise, not only can make the limbs and waist muscles, bones get exercise and exercise, but also can strengthen the myocardial contractility, reduce blood pressure, prevent coronary heart disease effect. For long-term insomnia or nervous breakdown is a good hypnotic. Walking can also improve the function of digestive glands, effectively increase appetite, help digestion and absorption, suitable for all people. Walking often outdoors, on the one hand, is to exercise, both to help consume excess calories and fat, but also to prevent fat accumulation. On the other hand, in the process of walking, it can absorb fresh air, provide sufficient oxygen for the blood, promote blood circulation and decomposition of fat cells, and increase immunity.

How to do it: The best time to take a walk is to master the time and speed of the walk. A walk exercise can choose different degrees of speed according to their physical fitness: fast paced movements above the middle speed have obvious effect. Quick walk can increase the number of muscle activities, make the muscles of the legs strong, and can promote blood circulation in the legs. A brisk walk simulates a walking gait and the pace can be mastered by yourself. It is not too much to limit the effort. The stride rate cannot be less than 140 steps per minute.

Reminder: Walking should be done 40 minutes after a meal. When walking, it should be a soft bottom, breathable, wide head, lined with elastic insoles, shoes with a heel height of about two centimeters is appropriate. It is advisable to walk for more than 60 minutes per day and it is best to stick to it every day.

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