Super practical! Six things to watch out for in fall sports

Compared with the hot summer, more people like to do sports in the cool autumn. However, people's metabolism slows down in autumn, and their joints and ligaments are not as flexible as in summer, making them more prone to injury during exercise. Hong Kong's Wen Wei Po has listed some things to note about autumn sports.

1. Do a thorough warm-up exercise

When the temperature is lower in autumn, human muscles and ligaments will reflexively cause vasoconstriction and increased viscosity, while the range of motion of the joints decreases and the elasticity of the ligaments decreases, which increases the risk of sports injuries in autumn. Therefore, you must do warm-up exercises before exercising and start exercising after your muscles have entered the exercise state.

2. Pay attention to hydration

Compared to the hot summer, autumn is much cooler and people sweat less after exercise. However, autumn is dry, the skin loses more water, and exercise itself causes sweating, so hydration is essential during autumn exercise. Drink about 500 ml of boiled water 2 hours before exercise to improve the body's heat regulation ability, give the kidneys sufficient time to metabolize, and adjust the fluid balance and osmotic pressure to the optimal state. Afterwards, you should also drink enough water during exercise to prevent dehydration. The main thing to note is that it is not advisable to drink water immediately after exercise. Generally, you can drink water after 5 to 15 minutes. And don't drink too much at once, drink slowly.

3. Exercise should not be too intense

Since the range of motion of human joints decreases and their flexibility weakens in autumn, it is not advisable to do strenuous exercise. Anaerobic exercise and some high-intensity strength training can easily cause physical discomfort, so it is recommended to focus on endurance aerobic exercise in autumn.

4. Do more outdoor sports

The weather is cool in autumn and the air is good. Compared with indoor sports, it is more fun to do more outdoor sports such as hiking, cycling, and running. These outdoor aerobic exercises can not only help you lose fat, but also relax your mind and improve work efficiency.

5. It is not advisable to do morning exercises on an empty stomach

Exercise requires energy, but when you wake up in the morning, the human body does not have much energy stored, so you need to eat. If you do not eat in time and exercise on an empty stomach for a long time, it will cause insufficient liver glycogen reserves and a large consumption of blood sugar, leading to hypoglycemia, and then symptoms such as dizziness, palpitations and black eyes may occur.

6. Control your diet after exercise

People generally feel hungry after exercise, but if they cannot restrain themselves and eat a lot at this time, all their efforts will be in vain. But if you really want to eat something, you can choose fruits or vegetables.

Benefits of Fall Sports

1- Helps cartilage growth

Many people believe that running will have a negative impact on the knee joints, but research from Monash University in Australia found that running can promote the growth of cartilage tissue and protect our joints from arthritis.

2-Prevent hearing loss

Research from Bellarmine University in the United States has confirmed that people who run regularly have 6 percentage points better hearing than those who do not exercise regularly. Regular exercise can improve blood circulation in the ears, promote the ears' absorption of nutrients and thus protect hearing.

3. Protect your skin

Studies on mice have found that mice that exercise regularly after drinking coffee are less likely to develop skin cancer than mice that only drink coffee without exercising, or only exercise without drinking coffee. This shows that coffee + running can prevent the growth of harmful cells.

4- Treat migraine

Stop taking painkillers. A study from the University of Gothenburg in Switzerland found that people with migraines will significantly reduce the number of migraines if they run for 40 minutes three times a week for three consecutive months.

5-Help muscle recovery

Muscle tissue will gradually age over time. Research from the University of Illinois found that running can stimulate the production of a type of stem cell that can promote the production of new muscle tissue, thus preventing diseases caused by muscle aging.

6- Relieve anxiety

If you're feeling stressed about the heavy workload you're about to start, go for a run. Southern Methodist University in the United States has discovered that people can produce automatic stress relievers for stress, and running is the source of this stress reliever.

7-Prevent and treat cancer

Finnish researchers conducted a 17-year follow-up survey of 2,560 middle-aged men and found that men who like to exercise are less likely to develop cancer, especially colorectal cancer and lung cancer. This shows that the more you like sports, the healthier your body will be.

8. Increase intelligence

Researchers at the University of Illinois in the United States found that when placing mice in three intelligence-development environments - delicious food, new toys, and treadmills, only the treadmill could significantly improve the mice's subconscious mind. This shows that exercise can help animals improve their intellectual development.

9- Strengthen bones

Strength weight training can increase bone density and prevent fractures or osteoporosis. According to research from the University of Missouri, high-intensity training, such as running, can bring the greatest benefits to bones.