66 sections back to the spring medical health care exercise video

1, morning exercise is not empty stomach

Some people are accustomed to get up in the morning and go to the first exercise, after practicing and then eat breakfast, this is not good for the body. Because the body will consume a lot of energy during exercise, after a night of digestion and metabolism, the previous night to eat things have been digested, the body is basically not available to consume the energy, if you are still in the abdomen empty, hungry exercise, it is easy to occur hypoglycemia. More serious for the elderly. So get up before exercise should be appropriate to drink some sugar water or eat some fruit? Pad a pad? , so that the body gets some start-up energy, will be more conducive to health.

2, do a good job of warming up to prevent strains

For any kind of sports, the preparatory activities are necessary, fall temperatures drop, often rainy. Muscle in this environment will cause vasoconstriction, joint mobility is weakened, exercise before if you do not do a good job in preparation for the activities, will cause joint ligament strain, muscle strain, etc., a serious impact on daily life, exercise instead of becoming a kind of injury. Experts remind that before each exercise, we must do a good job of preparatory activities, time and content can vary from person to person, generally should be done to the body slightly warmer than good. The amplitude and intensity of the movement should be appropriate, do not force yourself to do some of the more difficult movements.

3, exercise in moderation to prevent injury

Sports and eating and sleeping, as well as moderation is good. Autumn is the body's essence in the convergence of the stage of nourishment, so the amount of exercise should not be too large, the amount of exercise should be from small to large, step by step. Do not sweat profusely, in order to prevent excessive sweating caused by the depletion of Yang Qi. When you exercise, you feel that your body is a little hot, slightly sweating, and you feel relaxed and comfortable after exercise, which is the standard of good effect. On the contrary, if you are very fatigued after exercise, and still feel unwell, headache, dizziness, chest tightness, palpitations, and reduced food intake after resting, then your workout may be too much, and you must reduce the amount of exercise the next time you exercise. Exercise should choose easy and gentle, not much activity projects, such as jogging, walking, hiking, tai chi, ping pong, badminton, etc., in moderation. This will not be sweaty and loss of energy, but also can stretch to improve physical fitness.

4, wine and food should not move

Modern living habits have rarely been? The sunrise, sunset and rest? The night sleep late, the morning work and more, a lot of people do not have time to exercise in the morning, so some people will be the time to exercise in the evening after dinner. It is good to be able to insist on exercising, but exercising immediately after a meal, even if it is a walk, is not conducive to health. This is because the blood circulation of the digestive system greatly increases after meals, while the rest of the body blood circulation will be relatively reduced, if you start exercising immediately, the process of digestion is blocked, the stomach and intestines are prone to illness. So it's good to exercise 30 minutes after a meal.

5, anti-autumn dry timely hydration

From the humid summer into the fall, the climate all of a sudden dry up, the body is easy to deposit some dry heat, and the air in the fall humidity is reduced, easy to cause a dry throat, mouth and tongue, nose bleeding, dry stools and other symptoms, coupled with the loss of water during the campaign, will aggravate the body's lack of water response. In addition, the incidence of myocardial infarction in the fall will be significantly higher, the patient itself has high blood pressure in the fall blood pressure tends to be higher than the summer 20 mm Hg, it is easy to cause obstacles to coronary artery circulation. So it is best to drink a cup of plain water before morning exercise to flush the blood. Exercise is more important to choose a soothing program to avoid accidents.

Exercise must pay attention to hydration. Daily diet, you should eat more pears, apples, honey, fungus, sesame seeds, fresh vegetables and other foods to nourish the blood and moisten the dryness, to improve the ability to resist autumn dryness. In addition, usually drink more rock candy pear water, winter melon soup and other foods to maintain the normal secretion of the mucous membrane of the upper respiratory tract, to prevent sore throat. In addition, also need to comply with? Spring sleepiness and fall fatigue? The physiological response, to ensure adequate sleep, healthy through the fall.

6, high blood pressure to do

Mountaineering can make lung ventilation and lung capacity increase, blood circulation enhancement, cerebral blood flow increase. As the height of the mountain rises slowly, the hydrogen ions and negative oxygen ions in the atmosphere are more and more, coupled with the lowering of air pressure, asthma and other diseases can also play a role in supporting the treatment of the role of the blood sugar, increase the hemoglobin and red blood cell number of patients with anemia.

But mountaineering is a very large amount of oxygen-consuming sports, not often exercise people suddenly go to climb the mountain, the surge in activity, the physical load suddenly increased, easy to induce cardiopulmonary diseases. High blood pressure and other patients should also be measured, in order to prevent the occurrence of slip and fall.

7, do not run on the roadside in the morning

Autumn jogging in the shade of the avenue, breathing fresh air is conducive to human health. But now in the city, traffic on the road more and more, many people in order to save trouble, jogging on the roadside to exercise, in fact, this is very unhealthy. Because of the dry climate in the fall, the dust is easy to fly up, so that the air is polluted, running on the side of the road, the lung capacity increases, will inhale more dust and harmful gases discharged from the car. Invisibly increase the damage to the body. So the best choice for morning running and exercise in the park and other quiet and clean places to carry out, and should not be jogging on the road.

8, jogging to choose the best time

Nowadays, jogging has become the most popular young white-collar fall sports, this way not only allows sedentary office white-collar full breath of fresh air in the fall, but also allows some of the young women to restore the slender figure. Jogging can promote blood circulation, mobilize the body's enthusiasm, more suitable for long-term sedentary office family. However, jogging must master the best exercise time. Many people choose to run in the morning, but the air in the early morning release of pollutants content is high, and choose to jog early in the morning will cause a lot of pressure on the heart, compared to 16:00 to 19:00 between the best time for jogging, and early morning exercise should be health gymnastics, yoga and other sports.

9, exercise to ensure that sleep

Fitness exercise must be in the best mental state and physiological state of the case, with full of emotion into the fitness exercise, in order to achieve the results of physical exercise and mental interest in the pleasure. As the saying goes? Spring sleepiness in the fall? , into the autumn climate is pleasant, the sunshine time becomes shorter, use this good time as far as possible to ensure adequate sleep not only to restore physical strength, to ensure health, but also to improve the body's immunity to an important means. Therefore, in the fall to follow the laws of the human biological clock, to develop good sleep habits, this time coupled with the orderly scientific exercise, the body can get better and better.

10, adjust the diet to enhance physical strength

In the fall, the weather turned cool, people will be appetite, so that the caloric intake greatly increased. Coupled with the pleasant climate, so that people sleep enough, in order to meet the arrival of the cold winter, the human body will also be active in the storage of cold fat, therefore, the body intake of calories more than the heat emitted.

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