10 things to note when exercising to lose weight in autumn

　　Tips for weight loss during autumn exercise: 1. exercise Also make sure you sleep

　　Fitness exercises must be carried out in the best mental and physiological state, and with full emotions invested in fitness exercises, in order to achieve physical exercise results and mental pleasure. If you exercise forcefully when you are depressed, listless, have reduced physical strength, or have physical injuries, it will increase the burden on the organs at least, and damage the body's functions at worst. Therefore, exercise should also be done when you have enough sleep and are full of energy. As the saying goes, "Spring is sleepy and autumn is sleepy." In autumn, the climate is pleasant and the daylight hours become shorter. Taking advantage of this good opportunity to ensure that you get enough sleep will not only restore your physical strength, but also ensure your health. healthy , is also an important means to improve the body's immunity. Therefore, in autumn, we must follow the operating rules of the human body clock and develop good sleeping habits. At this time, coupled with orderly and scientific exercise, our health will get better and better.

　　Tips for weight loss during autumn exercise: Adjust your diet to increase your physical strength

　　Exercising in autumn can enhance the body's resistance to resist the cold and various diseases that easily invade us during the change of autumn and winter seasons. disease Gather strength. At the same time, due to the hot weather in summer, the energy consumption in the body is large, and people generally suffer from loss of appetite, resulting in insufficient heat supply in the body.

　　In autumn, when the weather turns cooler, people's appetite will increase, which will greatly increase their caloric intake. In addition, the pleasant climate allows people to get enough sleep. In order to welcome the arrival of cold winter, the human body will actively store fat to keep out the cold. Therefore, the body absorbs more calories than it dissipates. Therefore, in autumn, you should not only eat more nutritious things and strengthen your physical strength, but also be careful about weight gain, especially those who are obese themselves. Pay attention to eating more low-calorie diet foods, such as adzuki beans, radish, bamboo shoots, barley, kelp, mushrooms, etc. Avoid eating greasy foods, which will increase the burden on the gastrointestinal tract and increase body temperature and blood sugar, making people feel sluggish and tired.

　　The climate in autumn is dry and makes you prone to fatigue. You should eat more fresh, less oily foods and foods rich in vitamins and protein, such as carrots, lotus roots, pears, honey, sesame seeds, fungus, etc., to nourish blood and moisturize dryness, and improve the ability to resist autumn dryness and disease.

　　Precautions for weight loss during autumn sports: Pay attention to clothing precautions when exercising outdoors cold

　　Autumn is different from summer. The temperature in the early morning has begun to drop a bit. You usually sweat more when exercising. If you are not careful, you may catch a cold. Therefore, you must not go outdoors wearing single clothes as soon as you get up, but give your body time to adapt. Especially the elderly, do not get up immediately after waking up in the morning, because elderly If the intervertebral discs are loose, the waist and back may be sprained if you suddenly change from lying to standing. Elderly people with high blood pressure and cardiovascular disease should be more careful when getting up. You can stretch in bed, stretch your joints, and rest for a while before getting out of bed.

　　When you go out for exercise, you should wear a loose, comfortable jacket. Wait until your body has warmed up after you have finished preparatory activities or exercise for a while, so as to avoid catching a cold due to the large temperature difference between indoor and outdoor. If you sweat a lot after exercising, put on your coat on the way back, then take off your sweaty clothes when you get back indoors, dry your body, and put on dry clothes. When exercising in autumn, be sure not to "play a trick" and wear tank tops and shorts without warming up. Wearing sweaty clothes and staying in the cold wind is also easy to catch a cold, so you should try to avoid it.

　　Precautions for weight loss through exercise in autumn: Pay attention to timely replenishing water during dry autumn

　　From the humid and sultry summer to autumn, the climate suddenly becomes drier and the temperature drops a lot. It is easy for the body to accumulate some dry heat, and the humidity in the air decreases in autumn, which can easily cause symptoms such as dry throat, less fluid in the mouth and tongue, chapped lips, nose bleeding, dry stool and other symptoms. In addition, the water lost during exercise will aggravate the body's response to lack of water. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, dairy, sesame, and fresh vegetables, or drink more rock sugar pear water, winter melon soup and other foods in daily life to maintain the normal secretion of the upper respiratory tract mucosa and prevent sore throat.

　　If you exercise a lot and sweat too much, you can add a small amount of salt to boiled water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms. If you are doing long-distance running, you should also drink an appropriate amount of sugar-boiled water to prevent hypoglycemia and adverse physiological reactions such as dizziness, sweating, and weakness in the limbs.

　　When replenishing water during exercise, do not drink a lot of water at once before or after exercise. Drinking too much before exercise can easily increase the burden on the gastrointestinal tract, and the stomach rumbling when you move will also affect your exercise. Drinking heavily after exercise will take away a large amount of electrolytes, and part of them will flow out of the body, which is not good for the body. It is best to drink water in small amounts during exercise, such as 150 to 200 ml after exercising for 20 minutes.

　　Tips for weight loss during autumn sports: Always be prepared to prevent strains

　　For any kind of exercise, preparatory activities are necessary. We often see some elderly people participating in group exercise activities. They often park their bicycles or tricycles on the side of the road and start running. Many young people even start running as soon as they go out, without any activities to relax their joints and ligaments. This is more dangerous.

　　Because human muscles and ligaments will reflexively cause blood vessels to contract and increase viscosity when the temperature is low in autumn, the range of motion of joints will decrease, and the stretch of ligaments will decrease. nerve The system's ability to command muscles will also decline without preparatory activities. If you do not fully prepare for exercises before exercise, it will cause joint ligament strain, muscle strain, etc., seriously affecting daily life, and exercise will become an injury. Therefore, no matter how old you are, you must do preparatory activities before exercising. The length and content can vary from person to person, but generally it is better to make the body slightly warm. After completing the preparatory activities, whether you perform relaxing or more rapid and strenuous activities, your body can adapt to achieve the purpose of exercise.