Autumn outdoor sports should follow the 4A principle

The autumn climate is cool and there is no strong ultraviolet light. It is a good season for outdoor sports. Regular exercise in the autumn can not only improve your lungs, improve the function of internal organs, but also help enhance the immune function of various tissues and organs.

Fall sports should follow the 4A principle

In autumn sports, if you do not prepare before exercise, you will inadvertently bring minor injuries. Experts suggest that it is best to follow the principles of 4A, ie, re-convergence (liAn), main slow (mAn), cold-resistant (hAn), and good shoulder protection (jiAn).

1. Convergence - Golden Autumn Health Convergence

The yang of nature in the autumn has been closed by catharsis. Therefore, Jin Qiu’s health principle focuses on “convergence”. Responsive to changes in solar terms, from the living aspect should be adjusted to "early morning and early rise," early to help stretch the lungs, and help prevent respiratory diseases in the fall.

2. Slow - Mainly slow the sports program

Excessive exercise leads to excessive sweating and loss of yang. Autumn exercise should be based on slow movement. Especially for the middle-aged and the elderly, it is best to choose a sport that is gentle, easy, and less sweaty, such as Taijiquan and walking.

3. Cold - cold and hot alternately practicing cold

As the saying goes, “Spring and Autumn and Autumn and Frozen,” and cold-adapted exercise starting from this hot and cold season in the early fall is the most effective means to improve the sensitivity of the body's conditioning response. Cold-resistant training includes climbing, jogging, and cold water baths. However, it should be noted that morning exercise can not be used as a "single child", and it is very easy to wear cold clothes and warm clothes if you don't warm up.

4. Shoulders - the most vulnerable to injury is the neck and shoulders

The temperature difference between morning and evening in autumn starts to increase, and the viscosity of muscles at low temperatures is high. If you do not start warm-up activities, you can easily cause muscle and ligament injuries. Shoulder and neck, waist is the most vulnerable to sports injuries. Experts recommend that besides twisting the neck and shoulders to warm up, a small scarf or turtleneck shirt may be worn to prevent cool breeze blowing.

Make up for water in autumn

From the humid and hot summer season to autumn, the climate suddenly dries up, and the body easily accumulates some heat, causing dry throat, less tongue, bleeding nose, dry stools, and other symptoms. Together with the loss of water during exercise, it will aggravate the human body. Lack of moisture reaction. Therefore, pay attention to replenishment during exercise.

In the daily diet, you should eat more pears, apples, honey, fungus, sesame seeds, fresh vegetables and other foods, nourishing and moisturizing, and improve anti-Qiuzao ability.