A strong body and a good physique depend on a variety of factors, such as congenital development, dietary structure, medical care, living environment, physical exercise and so on. From a certain point of view, fitness exercise can make up for congenital deficiencies. And sports health care is also the most simple and easy to implement, the most effective and most economical means of obtaining health. As the saying goes: “medicine is better than food, food is better than exercise”. Since the beginning of autumn, a few autumn rains, the temperature has dropped, after the summer heat and humidity, people feel the coolness and comfort of autumn. Pleasant fall, is also the golden season for physical exercise, here are a few more suitable for fall fitness exercise. Climbing Climbing, generally refers to the folk climbing sports. As a kind of physical exercise, the health effect of climbing is: can make lung ventilation and lung capacity increase, blood circulation enhancement, cerebral blood flow increase, urine acidity rise. Climbing in the fall, due to the unique climate, changes in meteorological elements also have some special benefits for human physiological functions. Mountaineering, with the height in a certain range of rise, the atmosphere of hydrogen ions and called “air vitamins” anion content is more and more, coupled with lower air pressure, can promote a series of changes in human physiological functions, asthma and other diseases can also play a role in assisting in the treatment, and can reduce blood glucose, anemia patients with increased Hemoglobin and red blood cell count. Autumn, Denggao, the most frequent temperature changes, which is beneficial to human health itself: so that the human thermoregulatory mechanism is constantly under tension, thereby improving the body’s ability to adapt to environmental changes (Chinese medicine on the “autumn freeze” also contains this meaning). Of course, for the elderly and frail, not to emphasize the health effects of this, climbing time to avoid lower temperatures in the morning and evening, climbing speed should be slow, up and down the mountain can be achieved by increasing or decreasing the number of clothes to adapt to the purpose of the air temperature. High blood pressure, coronary heart disease and other patients should be more measured, to prevent the occurrence of untoward. Jogging Jogging is also an ideal fall exercise program that can enhance blood circulation, improve heart function; improve the blood supply to the brain and the oxygen supply to brain cells, reduce cerebral arteriosclerosis, so that the brain can work normally. Running can also effectively stimulate metabolism, increase energy consumption, and help to lose weight and be fit. For the elderly, running can greatly reduce muscle atrophy and obesity caused by inactivity; reduce the phenomenon of aging of cardiorespiratory function; reduce cholesterol, reduce atherosclerosis, and help prolong life. Recently, scientists have also found that joggers have fewer chances of getting cancer. Of course, the process of jogging is actually experiencing “air bath”. If people are often in the dirty air, they will feel mentally tired, limb weakness, work efficiency decline. Therefore, both healthy and sick people, should be more outdoor activities, more fresh air. Autumn is a great time to get out of the house and exercise in nature. In a day, if people have 1-2 hours to breathe fresh air outside, which set aside 40 minutes or so for jogging, not only will be less infected with disease, physical fitness will also be enhanced, energy will be increasingly energetic up. Small recommended: the most effective and simplest way to improve human immunity is physical exercise, enhance physical fitness. Cold water bath The so-called cold water bath, is to use 5-20 ℃ between the cold water bath, the natural water temperature in the fall is exactly in this range. The health effect of cold water bath is very obvious. First of all, it can strengthen the excitatory function of the nerves, so that after bathing, the spirit of refreshing, clear mind. Secondly, cold water bath can enhance the body’s resistance to disease, known as “vascular gymnastics”; Thirdly, cold water bath also helps to enhance the digestive function, chronic gastritis, gastroptosis, constipation and other diseases have a certain role in assisting the treatment. Cold bath exercise must take a step-by-step approach: autumn temperatures gradually lower, the human body to the cold and cold water is gradually adapted to the late fall and winter, cold water bath does not feel too cold. Cold water bath should be gradual, including bathing parts from local to the whole body, water temperature from high to low and bathing time from short to long. Common cold bath has the following four: head and face bath, that is, cold water to wash the head and face; foot bath, feet immersed in the water, the water temperature can start from about 20 ℃, and gradually down to about 5 ℃; rub bath, that is, with a towel soaked in cold water to wipe the body, the force should not be too strong, not too long, stop; shower, first from about 35 ℃ warm water to begin with, and gradually down to the bath with tap water. It must be noted that the cold water bath is not suitable for everyone. Some people’s skin is sensitive to cold water, cold water will produce allergic symptoms, such as rashes, purple spots, etc., this kind of idiosyncratic body can not carry out the cold shower; in addition, suffering from severe hypertension, coronary heart disease, rheumatism, cavernous tuberculosis, sciatica, and hyperthermia patients can not be carried out in the cold water shower. Autumn fitness has “four prevention” Autumn season, if you adhere to the appropriate physical exercise, not only can regulate the heart and lungs, improve the function of internal organs, but also conducive to enhance the immune function of the tissues and organs of the body and the body to the outside world of cold stimulus resistance. However, due to the big temperature difference between morning and evening in the fall, dry climate, in order to receive a good fitness effect, we must pay attention to the four prevention: anti-exercise strains because the human muscles and ligaments in the case of lower temperatures will reflexively cause vasoconstriction, viscous increase, stretch reduction, joints, the range of motion is reduced, the nervous system on the decline in the ability to command the muscles, exercise before if not sufficiently well prepared to do the preparatory activities will cause joint ligament strains, muscle strains. Strain, muscle strain and so on. The time and content of the preparatory activities can vary from person to person, generally to do the body heat is appropriate. Prevent cold and flu Autumn morning temperature is low, can not wear a single coat to outdoor activities, should be based on outdoor temperature changes to increase or decrease clothing. Exercise should not take off too much at once, should wait for the body to heat up, before taking off too much clothing. Do not wear sweaty clothes after exercise to stay in the cold wind, in order to prevent the body from catching cold. Prevention of excessive exercise Autumn is a good season for exercise, but at this time because of the human body Yin essence Yang Qi is in the convergence of the stage of internal nourishment, so the movement should also follow this principle, that is, the amount of exercise should not be too large to prevent excessive sweating, yang gas depletion, the movement is appropriate to choose to relax, gentle, small amount of activity projects. Prevention of autumn dryness Autumn climate is dry, lower temperatures, is the liver biomass, liver biomass season, easy to cause throat dryness, mouth and tongue, lips cracked, nosebleeds, constipation and so on. For athletes, after each exercise should eat more nourishing Yin, moisturize the lungs, replenish fluids and generate fluids of food, such as pears, sesame seeds, honey, silver fungus and so on. After exercise should also add more water Eat more sugar cane, pears, apples, dairy, sesame, fresh vegetables and other soft and moist foods to maintain the normal secretion of the mucous membrane of the upper respiratory tract and prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt in boiled water to maintain the acid-base balance in the body and prevent muscle spasms, supplemented by a small amount, many times, slow drinking as a guideline. In addition, such as long-distance running exercise, but also drink the right amount of sugar boiled water, to prevent hypoglycemia, dizziness, sweating, limb weakness and other adverse physiological reactions.