3 Effective Methods for Autumn Fitness
Therefore, in autumn, you should eat more nutritious foods to strengthen your body, but also be careful not to gain weight, especially for those who are already overweight. Pay attention to eating more low-calorie slimming foods, such as lentils, radishes, bamboo shoots, quinoa, seaweed, and mushrooms. Do not eat greasy and smelly foods to avoid putting a heavy burden on the intestines, which can also raise body temperature and blood sugar, making people sluggish and tired.
Exercise rule 1: Protect and prevent injuries
In autumn, as the temperature starts to drop, people’s muscles and tendons are easily caused to contract blood vessels reflexively, and the physiological activity of the joints decreases, making them prone to muscle, tendon, ligament and joint movement injuries. Therefore, you should also pay attention to the method of exercise during the exercise, in addition to doing sufficient preparatory activities, the amplitude and intensity of the exercise should also be valued, do not force yourself to do some higher difficulty movements.
Middle-aged and elderly people’s exercise should ‘leave room’”, “Currently, some middle-aged and elderly people go to the mountains to exercise every day, which is commendable for their spirit. However, have you considered whether your body can withstand such a test? Seniors relying on self-feeling good is often very dangerous. When the elderly stretch their arms and legs, they should pay particular attention to avoid injury. In addition, middle-aged and elderly people are not suitable for participating in competitive sports. Compared with young people, middle-aged and elderly people have a less obvious sensation of certain alarm-like symptoms, and some middle-aged and elderly people ‘have not grown up’ and compete with each other, which can lead to angina or fractures. Therefore, most middle-aged and elderly people should do relatively gentle activities. Even if they participate in competitions, they should not look at the outcome too seriously, measure their own strength, and ‘not to rush’ like not being able to catch the ball, and not to continue running a long distance.
Fitness exercise should be combined with everyone’s individual health condition, all kinds of exercise will consume a certain amount of energy, produce various metabolic products, and break the original balance state of the body, therefore, the recovery process is actually a part of the exercise, only through appropriate rest, supplement
nutrition and physiotherapy methods allow the body to restore and establish a new balance, the whole body can maintain a healthy state. If you do not take sufficient rest, and then perform strenuous exercise again, the burden on the body will increase further, metabolic products will accumulate, and the body’s balance will be severely disrupted. If not through necessary medical means to correct, it will develop towards the direction of disease. It will not only fail to achieve the purpose of fitness, but also cause health damage.
In addition, the incidence of myocardial infarction in autumn and winter will increase significantly, and patients with hypertension are more likely to have blood pressure rise by 20 mm Hg in autumn and winter, so it is easy to cause blockage of the coronary artery circulation. Therefore, it is best to drink a cup of boiled water to dilute the blood before exercise. The exercise method should also be chosen to be soothing, to avoid causing accidents during exercise.
Exercise rule 2: Exercise in the morning, do not eat an empty stomach
Some people are used to getting up in the morning and going for a workout before eating, and then eating breakfast after exercising, which is not good for the body. Because exercise consumes a large amount of energy, and after a night’s digestion and metabolism, the food eaten the previous day has been digested and consumed, and there is little energy available for consumption at this time. If you exercise with an empty stomach, it is easy to cause low blood sugar. This is especially serious for the elderly. Therefore, after waking up, you should drink some sugar water or eat some fruit ‘to fill your stomach’ before exercising, so that
the body gets some energy to start. After exercise, you can rest for 20 to 30 minutes to stabilize the heart and lung function, and also allow the digestive system to prepare adequately before eating.
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