It’s cool in the morning and evening and sunny in the afternoon.
During this period, the immune function of the body will be weakened, and the risk of various pathogenic factors, especially viruses, entering the host will increase.
The study involved 386 overweight or obese people aged 35 to 70, who lived a sedentary life and had relatively high blood pressure.
According to the study, weight lifting or doing push ups can provide 17 minutes of extra sleep.
The exercise intensity in autumn should be moderate.
A large number of studies have shown that the risk of respiratory infection of athletes increases during intensive training with large amount of exercise or during competitive competitions.
The researchers observed that among participants who slept less than seven hours a night, those who ran, cycled or pedaled on the elliptical machine received an average of 23 minutes of extra sleep per night.
Badminton, tennis, table tennis and other racket sports need to move, turn, jump, swing, and hit the ball constantly, integrating coordination, sensitivity, flexibility, endurance and other qualities, so that the body can get all-round exercise.
Keep your mouth shut and open your legs.
Those who did strength training got 40 minutes of extra sleep.
You should seize the opportunity to burn calories, play flat dumbbells and other sports.
At the end of exercise, count your pulse for 10 seconds, and then multiply by 6 to get the heart rate value.
After intensive exercise, the body will have a “window opening period” lasting from 3 hours to 72 hours.
For people with sleep problems, this kind of exercise seems better than jogging or cycling.
The sport that prolongs one’s life is also playing basketball.
“It is easy to catch a cold after an excessive exercise.” This is not a coincidence but a scientific basis.
How to calculate the moderate exercise intensity? The exercise intensity can be calculated according to the subjective fatigue degree “slightly laborious”, or by measuring the heart rate.
The most obvious impact of swing sports on cardiovascular disease risk is swing sports, which can better protect the cardiovascular system; The second is walking exercise.
Compared with the participants who never engaged in physical activity, the participants who engaged in swing exercise, running, walking exercise, other aerobic exercise and golf reduced the risk of cardiovascular disease by 27%, 8%, 11%, 4% and 9% respectively.
Precautions for autumn sports 馃敻 Some people may have multiple problems such as heart disease, hypertension, musculoskeletal pain, etc.
It’s a good time for sports, especially after a short and long holiday.
There is a “J” curve between the amount of exercise and the incidence rate of upper respiratory tract infection, that is, the incidence rate of upper respiratory tract infection decreases with moderate exercise, but increases with excessive exercise.
Compared with the participants who never did physical activity, the risk of all-cause death was reduced by 16%, 15%, 9%, 7%, 5% and 3% for the participants who did swing exercise, running, walking, other aerobic exercise, swimming and cycling, respectively.
The sleep quality and sleep disorder were improved in all exercise groups.
Compared with other sports types, swing sports are the most obvious in reducing the risk of all-cause death of participants when reaching the recommended amount in the guidelines, followed by running.
The heart rate during exercise is equal to the number of pulses per minute during exercise.
At the same time, people in the aerobic exercise group and the comprehensive exercise group stayed in bed longer, and people in the strength training group fell asleep faster.
Find the right way to exercise! No matter what kind of sports, it’s never too late to start! Source: Health education in Beijing..
Therefore, we should pay attention to the principles of safety, individuality and scientificity in sports, and exercise step by step according to our own conditions; 馃敻 Try to remove the mask during home exercise, and monitor the changes of heart rate and blood pressure at the same time; 馃敻 Pay attention to the correct action mode to avoid sports injury caused by wrong action and incorrect force.
How should you choose? Strength training is more conducive to sleep than running Recently, a study found that strength training such as push ups is more conducive to sleep than running.
The heart rate during moderate intensity exercise is generally about 60% to 70% of the maximum heart rate, and the maximum heart rate=220 – age.