Benefits of Autumn Fitness for Women and Exercise Guidelines
Autumn climate is pleasant, neither the heat of summer nor the cold of winter, it is a good time for fitness. For 'beginners', the body is easily adapted and it is easy to develop a good habit of exercising. But you should also pay attention to the following points:
The benefits of women's fitness in autumn and exercise precautions
The benefits of women's fitness in autumn
I. Prevent sports strains
Because people's muscles and tendons contract reflexively in low temperatures, causing vasoconstriction, increased viscosity, decreased extensibility, and reduced joint movement range, if you don't do enough preparatory activities before exercising, it can cause joint and tendon strains, muscle strains, etc. The time and content of the preparatory activity can vary from person to person, generally aiming to make the body warm.
II. Prevent feeling cold
The morning temperature in autumn is low, you should not go outdoors wearing single clothes to exercise, you should increase or decrease clothing according to the change of outdoor temperature. When exercising, you should not take off too much at once, wait until the body warms up before taking off too many clothes. After exercising, it is forbidden to wear sweaty clothes to stay in the cold wind to prevent the body from getting cold.
III. Prevent overtraining
Autumn is a good season for exercise, but at this time, the human body's yin essence and yang qi are in the stage of retraction and nurturing, so exercise should also follow this principle, namely the amount of exercise should not be too large, to prevent excessive sweating, wasting yang qi, exercise should choose relaxed and gentle, with small movement items.
IV. Large temperature difference between day and night
Outdoor exercise in the morning is cool and breezy, in the midday is scorching hot, in the evening is cool breeze, at night is chilling. Therefore, when participating in fitness and bodybuilding exercises, you must pay attention to the changes in temperature, increase or decrease clothing according to the temperature changes, adjust the preparatory activities, especially in late autumn, it is more important to prevent sports injuries.
V. Scarce autumn rainfall
The climate is becoming drier, you should drink more beverages before and after fitness and bodybuilding to maintain normal secretion of the mucous membrane of the upper respiratory tract and improve its defensive function, promote the circulation of blood throughout the body. Drink multiple small amounts of beverages or saline solution.
Gradually increase and persistently increase means that people who participate in sports should not be impatient, follow the order, don't rush to achieve. Exercising the body is like other things, it has its rules: from simple to complex, from easy to difficult; the amount of exercise should gradually increase from small to large. For example, when practicing long-distance running, start with a shorter distance and a slower speed, and gradually increase the distance and speed with the passage of time. The amount of exercise should be balanced. Persistence means that once you have chosen a suitable exercise item for yourself, you must persevere. Don't stop and start, stop and start. Therefore, participants in the exercise must have perseverance, no matter the heat or cold, wind or rain, they must persevere.
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