How to dress for autumn running and the "Four Precautions" for autumn fitness”

　　A strong body and good physique depend on many factors, such as innate development, dietary structure, medical care, living environment, and sports. exercise wait. From some perspectives, fitness exercises can make up for congenital deficiencies. And sports health care is also obtained healthy The simplest, most effective and most economical means.

　　Clothing tips for autumn running

　　Most people think that as long as we move or exercise, we will not feel the cold on our bodies, so many people always wear very few clothes when exercising, and some even only wear a T-shirt when going out to exercise.

　　In fact, the human body only generates more heat in its middle section during outdoor exercise, and is very easily affected by the outside temperature before and after exercise. When exercising outdoors, you should wait for your body to heat up before taking off your coat, and put it on immediately after exercising. If you stay in the autumn wind wearing sweaty clothes, you will easily catch a cold. cold . When it comes to the choice of sportswear materials, many people think that pure cotton clothes are comfortable and sweat-absorbent, but in fact, it would be more suitable to choose polypropylene materials with relatively good breathability.

　　Wear thin layers of clothing when running in the fall. It is easier for sweat to penetrate two layers of light clothing than one layer of thick clothing. Properly matched running attire can not only keep you warm and dry in the cold season, but also allow you to move around easily and freely.

　　The outdoor temperature has a greater impact. There are also two layers of clothing for outdoor running: the breathable first layer - quick-drying and breathable fabrics to ensure a stable body temperature and temperature anytime and anywhere. skin Dry, optional T-shirt or vest； The second layer of warmth - for outdoor running, you should choose to add or remove clothes according to the weather conditions. A warm running jacket can repel the cold and keep warm, and maintain a suitable body temperature during running.

　　When the sun is shining, you should wear a black shirt to protect your skin. Dark-colored clothing absorbs ultraviolet rays, which protects your skin better than lighter-colored clothing that light can penetrate. When temperatures rise, wearing dark clothing can also help you feel warmer, but sun protection is even more important.

　　Some young people like to wear tight clothes and pursue "curvy figures." Tights not only hinder the movement of joints and limbs, but also rub the skin and compress the subcutaneous tissue, hindering blood circulation, and are not conducive to the evaporation of sweat, which is harmful to health.

　　Shoes are more important than clothing. It is best to choose sports shoes suitable for long walks. When running in autumn, try to wear shoes with softer and thicker soles, preferably rubber shoes.

　　If you want to run on asphalt roads, you must choose a pair of rubber shoes with thick sponge pads as "running shoes". Because every time a person moves when running, the sole of the foot has to bear the impact of the ground reaction force on it, and this impact force is transmitted by the sole of the shoe. Since the sponge is foam rubber, it has great cushioning properties. When it is impacted by the reaction force of the ground, it will quickly deform and dent. This deformation consumes most of the impact force, and the impact force transmitted to the soles of the runner's feet is greatly reduced.

　　Autumn fitness requires "four precautions"”

　　1. Prevent sports injuries:

　　Because human muscles and ligaments will reflexively cause vasoconstriction when the temperature is low, increase viscosity, reduce stretch, and reduce joint mobility, nerve The system's ability to command muscles decreases. If you do not fully prepare for activities before exercise, it will cause joint ligament strain, muscle strain, etc. The time and content of preparatory activities can vary from person to person, but it is generally appropriate to keep the body warm.

　　2. Prevent colds:

　　The temperature is low in the early morning of autumn, so you should add or remove clothes according to the changes in outdoor temperature. When exercising, you should not take off too much clothes at once. You should wait until your body is warm before taking off too much clothes. After exercise, be sure not to stay in the cold wind wearing sweaty clothes to prevent catching a cold.

　　3. Prevent excessive exercise:

　　Autumn is a good season for exercise, but at this time, the human body's yin and yang qi are in the stage of convergence and internal nourishment, so exercise should also comply with this principle, that is, the amount of exercise should not be too large to prevent excessive sweating and depletion of yang qi. Exercise should be easy and gentle, with a small amount of activity.

　　4. Prevent autumn dryness:

　　Autumn has a dry climate and low temperatures, which is the season when liver qi is strong and weak, which can easily cause dry throat, loss of fluid in mouth and tongue, chapped lips, nosebleeds, constipate wait. For athletes, after each exercise, they should eat more foods that nourish yin, moisten the lungs, replenish fluids and promote body fluids, such as pears, sesame seeds, honey, white fungus, etc. You should also drink more boiled water after exercise. If you sweat too much during exercise, you can add a small amount of salt to the boiled water to maintain the acid-base balance in the body. (Reference website: tencent.com)