Autumn and winter exercise is just the time, let’s look at the correct way to open the scientific movement.

The City Health Promotion Center reminds us that it is a good time to participate in outdoor sports with sunny days and gentle breeze. Autumn and winter exercise is at the right time, and scientific sports are particular. Here, I will explain the correct way of autumn and winter sports for everyone! See ↓

Don’t forget to warm up before exercise.

Autumn and winter change seasons, and the temperature difference between morning and evening gradually increases. When the temperature is low, the protection of various organs and systems of the human body is weakened, blood vessel contraction and blood viscosity are increased, and the elasticity and extensibility of muscles, tendons and ligaments are also reduced, which leads to the reduction of the range of motion of joints. If you do not do enough preparatory activities before exercise, you will often cause injuries such as muscle strain and joint sprain.

At this time, when you do physical exercise, you must do warm-up exercises, wake up your body and joints through brisk walking, jogging, stretching and so on, so that your body will get hot and sweat slightly, and then you can participate in various sports.

Appropriately increase the amount of exercise

When the weather is cooler, the body’s fat content will increase compared with that in summer, and the body weight and body circumference will also increase accordingly. Therefore, the amount of exercise training can be appropriately increased, and at the same time, aerobic exercise can be increased to improve physical function and prevent excessive accumulation of fat.

In addition, we should also pay attention to mastering the correct movements of sports, such as playing basketball. After mastering the movements skillfully, we can start more intensive exercises and competitions, which can effectively reduce accidental injuries in sports.

Pay attention to cold and warmth

The temperature in the early morning has started to get lower. Never go outdoors in your light clothes as soon as you get up. Be sure to keep warm and change clothes according to the temperature.

When exercising outdoors, we should also pay attention to the way of breathing. Using the way of nasal inhalation and mouth breathing can effectively reduce the stimulation of cold air to the respiratory tract. When carrying out continuous intensive exercises, we should pay attention to controlling the breathing rhythm and reduce the discomfort caused by poor breathing.

After exercise, if you sweat a lot, you should dry the sweat in time, put on dry and warm clothes, and it is best to wear a hat to prevent heat loss, and be careful not to stay in windy places. Especially after sweating, don’t drink cold water or iced drinks immediately to reduce the stimulation of cold things on the gastrointestinal tract.

Get rid of sports misunderstanding

Myth 1: Autumn and winter are not as hot as summer, so you don’t need special hydration during exercise.

Positive solution: autumn and winter change seasons, and water should be replenished in time after exercise to prevent autumn dryness.

When the climate becomes dry in autumn and winter, the body itself will be reactive to water shortage, and the loss of water during exercise will aggravate the water shortage of the body. After exercise, you must pay attention to hydrating, and you can supplement sports drinks appropriately, which is not only beneficial to metabolism, but also can supplement trace elements needed by the body, but you should avoid drinking drinks with too much sugar.

Myth 2: Autumn is a good time to exercise, so we should seize the time to exercise hard.

Positive solution: Autumn is indeed a good season for exercise, but we should pay attention to moderation and encourage everyone to participate in outdoor sports more than to practice hard in the gym.

It is suggested to pay attention to air quality before outdoor exercise. In case of moderately polluted weather, outdoor exercise time should be reduced or even stopped. In outdoor sports, you should pay attention to the temperature difference and keep warm.

Myth 3: Students should focus on their studies, and then have time to exercise later.

Positive solution: This is a common misunderstanding.

First of all, physical exercise helps to improve physical fitness such as coordination, flexibility, strength, endurance, speed, etc., and can effectively alleviate the frequent problems of teenagers such as obesity, fatigue and inattention, which is more conducive to improving learning efficiency.

Secondly, exercise can also enhance appetite, promote gastrointestinal peristalsis, make nutrition easier to absorb, make bone tissue get more nutrition, and contribute to growth and development.

Finally, exercise can better regulate human hormone secretion, effectively relieve study pressure and fatigue, improve teenagers’ psychological state and enhance their stress resistance.

Group sports can also improve teenagers’ ability of mutual cooperation and teamwork, and help children build a sense of collective honor from an early age.

MATERIALS: Ge Yunshen, Deputy Chief Physician, Department of Sports Medicine, Huashan Hospital, Fudan University.

Source: Shanghai release