What aspects should be paid attention to in the hygiene and health care of human exercise in autumn?

Sure enough, ......Aha: Everyone is a hand-copied party.

Usually pay attention to improve the body's ability to adapt to the cold Enhance the ability to withstand cold, such as insisting on outdoor exercise in winter, often taking cold baths, even if you pay attention to keeping warm after exercise, change wet clothes, and eat more foods containing protein and fat.

I just copied the sports book on the landlord to give points!

The Academy of Fine Arts is not alone.

How to properly take care of your body in autumn? What are some of the wrong health care methods in the fall?

Eat more clean things in your diet, such as pears, spinach, cabbage and other foods, and drink plenty of water. You can often eat more foods that clear away heat and moisten the lungs, such as lotus root, radish, honey, etc. Pay attention to the maintenance of the spleen and stomach.

The autumn climate is good, especially suitable for outdoor sports, enhancing the vitality of the lungs, and the respiratory tract gradually adapts to the dry and cold winter climate. Outdoor sports, brisk walking, climbing, jogging are all available. The most important thing in autumn is to get enough sleep, and more importantly, to have a smooth mood.

Autumn can be hot and cold, so it's important to add or remove clothes. Bring extra clothes to prevent the autumn breeze from attacking your body.

Autumn is a dry climate, and autumn dryness can easily damage the lungs. Therefore, the autumn diet is mainly light. Don't eat greasy food, eat more fresh fruits and vegetables, such as lotus root, banana, pear, honey, etc., which can moisten the lungs and nourish yin.

Try to eat less or no hot foods such as green onions and ginger, and use spirits and fried fats as dry foods. The elderly or patients with weak spleen and stomach and chronic diseases can eat lotus seed porridge, white fungus porridge, black sesame porridge and other porridges. It is best not to eat big fish and meat, because too much meat can hurt the stomach.

In addition, special attention should be paid to healthy eating habits, protect the spleen and stomach, and avoid eating cold drinks and cold food, so as not to cause gastrointestinal discomfort and other diseases. Pay attention to cultivating emotions, learn to self-regulate, maintain optimism and inner peace, and spend more time with family or friends.

Blind tonic. When the weather is cool in autumn, a person's appetite improves. In order to make up for the loss of nutrients caused by sweating in summer, many people like to eat various nourishing medicinal diets in autumn to replenish nutrients for the body.

Proper tonic can nourish the body, but excessive tonic can lead to overnutrition and induce obesity. For the sake of health, the autumn tonic should be reasonable, and it is not bad to stew it once in a while. Don't stew medicinal food every day.

And pay attention to eating less high-fat foods such as fried and charcoal-grilled, so as not to accumulate a lot of fat in the body, resulting in more and more fat on the body. The weather in autumn is dry, and the dryness is very severe, so you need to find a way to get rid of the dryness and prevent dryness from damaging your health.

Eat more healthy vegetables and fruits in the fall, and exercise more to keep your body healthy. The wrong way is to stick to the autumn fat, eat more greasy food, and eat more food with a stronger taste.

In the autumn, you must eat very nutritious food, have a regular schedule, don't stay up late, and exercise regularly, the wrong way is to exercise a lot every day, and there is no plan in terms of diet.

Just keep warm, there's nothing else to pay attention to, because there aren't so many problems.

1.It is necessary to pay attention to preparatory activities and tidying up activities Preparatory activities can make the functions of various organs and systems of the body quickly enter the working state, so as to adapt to the requirements of strenuous exercise and reduce or prevent the occurrence of sports injuries; Tidying up activities can make the human body better transition from a tense state of exercise to a relatively quiet state, and can eliminate metabolites in the body, reduce muscle soreness and eliminate fatigue.

2.It is not advisable to do strenuous exercise immediately after a meal because the gastrointestinal tract has begun to work nervously after a meal, and a large amount of blood flows to the digestive organs. At this time, if you do strenuous exercise, a large amount of blood will flow to the skeletal muscles, which will weaken the digestive function.

In the long run, it can cause indigestion and chronic diseases of the digestive tract.

3.Drinking water hygiene during exercise During strenuous exercise and after exercise, it is not advisable to drink a large amount of water at one time. Drinking water during exercise should be small and multiple times, and light salt boiled water or drinks close to plasma osmolality should be drunk to maintain the balance of salt in the body.

4.Sports venues, sports equipment, and sports clothing must meet the hygiene requirements.

5.Do not exercise vigorously when you are sick, and be careful not to aggravate your condition when exercising properly.

Note: The above points are not precautions for physical exercise.

Exercise in a place with clean air.

Warm up well and be well prepared for exercise before exercising at a high intensity.

Don't drink plenty of water immediately after exercising, but slowly replenish water little by little.

After exercising, you should rest for more than half an hour before eating.

Don't take a shower right after exercise, especially a cold shower.

Be sure to rest for 1 hour after eating before exercising, but exclude some light exercises, such as walking.

The best time to exercise is between 3 p.m. and 6 p.m., if you don't have time to exercise in the morning or evening.

Don't exercise too early in the morning and after dawn.

The amount of exercise in the morning should not be too large, and the body function has not fully awakened in the morning, so it is only suitable to do some light exercise. When the body is excited, you can exercise a lot.

Sweat-stained clothes should be changed in time after exercise.

If you exercise a lot for a long time, in addition to regular hydration, you should also supplement sports drinks, or light salt water or glucose.

It should be gradual, from less to more, from light to heavy at the beginning of the exercise, and then increase the amount of exercise as the level continues to improve, so that the body can gradually adapt.

Wear different clothes, shoes, and prepare different sports equipment for different sports, which will reduce the chance of injury.

Before exercising: Warm up. In this way, you will ensure that your body will not be injured during the exercise. Of course, you should not exercise until an hour after eating.

When exercising: Choose the right exercise method for you according to your age.

After exercise: Don't stop right away, jog or walk for a while.

Don't drink water or eat right away.

It's exactly the same question as our PE exam.

If you are outdoors, you should also pay attention to the air conditions of the day to avoid inhaling harmful substances and haze during exercise. At the same time, the use of towels, drinks and food during exercise should also pay attention to cleanliness and health. I grasp the degree of load.

When performing strength exercises, you should choose the appropriate load according to your actual situation, but no matter what kind of load you choose, you must follow the principle of starting from small to large, and do not suddenly increase the exercise load and cause sports injuries.

Pay attention to the speed of your movements. As long as dynamic muscle strength exercises are performed, there is a problem of movement speed, and there is a close relationship between load and speed, the greater the load, the smaller the speed. Exercisers should be reasonably arranged according to the requirements of the exercise, for teenagers, explosive power is very important, in the strength exercise, choose the appropriate load, try to speed up the action, to improve the explosiveness of the muscles is very beneficial.

3. Control the number of exercises. For the average physical exerciser, it is not necessary to do strength training every day, even if it is to develop muscle strength specifically and use strength exercises every other day to achieve the desired results.

Be sure to wash your hands with soap or hand sanitizer after your physical activity, and if you're sweating a lot, it's a good idea to take a shower and change your clothes.