Do you know what exercise it is better to get up in the morning? Many people like to get up in the morning and do some exercise to activate the vitality of the day with full passion. I collected and sorted out information about what exercise to do in the morning for everyone. Let's learn what exercise is best for doing in the morning.
What do you do after you get up in the morning? 1 Walk:
The clinical research results of walking fitness medicine show that flying walking is a very simple and reasonable aerobic fitness exercise. Exercisers must master the compressive strength independently according to their own health, energy, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. 30 minutes before or after meals every day, it is best to choose a place with fresh air and elegant natural environment.
Running:
Running is the most fashionable way of aerobic exercise metabolism in the world at present, which has excellent effects on maintaining the stability of heart function, avoiding the decline of heart function, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. Running speed is not suitable for too fast. To maintain a symmetrical speed is not subjectively uncomfortable. Objectively, it is appropriate to control the heartbeat per minute at 180 minus the age.
Escape and replace:
There are two ways to run: one is to run after walking, that is, to run after walking 1 minute 1 minute, and to replace it. You can adjust every two weeks to improve exercise intensity, reduce walking time and improve running time. The other is from walking to exercise, and gradually connected to running instead of walking. Fitness time can last 20 to 30 minutes, not less than 4 times a week.
Swimming:
Swimming fitness exercise is a kind of whole-body exercise in which electronic vibration is affected by buoyancy, friction resistance and friction of water, and the body is in weightlessness in water, which is suitable for all kinds of people.
In fact, we can see that it is not suitable for us to do too much physical exercise in the morning. Because our bodies are not in the best condition at this time, too intense physical exercise may make us listless all day. Therefore, the net editor suggests that you should try to lose weight by running and other aerobic exercises in the morning, so that you can exercise more vigorously.
What exercise do you do after getting up in the morning? 2 1. How long do you have breakfast after exercise in the morning?
After a morning run 15 to 30 minutes to have breakfast. If the intensity increases, you need to extend the rest time.
Because the cerebral cortex center responsible for skeletal muscle and myocardial movement is in a relatively excited state during exercise, while other parts are in a relatively inhibited state, gastrointestinal peristalsis is weakened and digestive juice secretion is reduced.
In addition, during exercise, a large amount of blood is distributed in the exercise system, and the blood in the digestive system is reduced and the function is reduced. Even if you stop exercising, you will still maintain the above situation for a short time, so eating immediately after exercise will affect the digestion and absorption of food, which is not good for your health, and will also cause gastrointestinal diseases such as indigestion and chronic gastritis over time.
At the same time, we should also pay attention to the intensity of exercise in the morning, stick to exercise for one or two hours at most, and keep the heart rate between 120 ~ 180.
2. Do you eat or exercise first in the morning?
Whether morning exercise should be before breakfast or after breakfast has always been a controversial topic. A research team in Belgium conducted a six-week research project to measure the effects of men eating breakfast and exercising in different order after getting up in the morning on weight loss and health.
The researchers recruited 28 healthy men who love sports to help with the test, and made a special breakfast for them, which contained 50% more fat and 30% more calories than normal people, and divided the 28 men into three groups. The first group of men did not exercise, while the second and third groups all exercised according to the same morning exercise plan, including high-intensity running and cycling training four times a week. One group eats breakfast before exercise, while the other group only drinks water before training in the morning and eats after training.
The results showed that the average weight of men in the inactive group increased by about 3 kilograms. Men who eat breakfast before morning exercise will also gain weight, but the average weight of each person is only about 1 and 5 kg, while a group of men who exercise before breakfast will hardly gain weight and their bodies are not unhealthy. They consume fat in food more effectively.
In this test, all the men involved in the study did 60 to 90 minutes of intensive morning exercises. However, researchers believe that even less strenuous exercise will have the same result. It can be seen that we should get up early every morning, exercise first, and then have a hearty breakfast.
3. Can you lose weight by doing morning exercises before breakfast?
Some people who exercise to lose weight think that morning exercise on an empty stomach can make the body burn fat, instead of using the calories of the food you just ate to provide the calories needed for exercise. According to the morning exercise school before breakfast, this can not only promote the metabolism of the whole day, but also consume the fat stored in your body, because it has been more than 10 hour since your last meal.
Allison Cullen, a clinical nutritionist, claims that fasting exercise can make the body consume three times more fat. She explained: "If you exercise after eating, you can still burn fat during exercise, but you can only do so after consuming the calories contained in breakfast."
In addition, it is said that skipping breakfast can also bring psychological encouragement to morning exercise, because at this time, the body is the most energetic, and mentally, you can't avoid exercise on the pretext of being busy. And successful exercise can also improve self-confidence. Karen said: "Many long-lived elderly people have a fixed lifestyle, including getting up early and going out to do exercise for about an hour before breakfast."
Of course, there are other precautions in morning exercise before breakfast, because the human body may be in a semi-dehydrated state after waking up, so it is necessary to drink semi-warmed water before exercise. If there is something wrong with blood sugar, athletes must also pay attention to replenishing energy, because the morning is the moment when the blood sugar index is the lowest. Alison Cullen thinks the solution is simple: "Drinking some juice is enough to avoid nausea and weakness."
4. Can I exercise my muscles after breakfast?
In any case, unless you like to exercise in spasms, nausea and pathological conditions, you should not eat Otawa to do morning exercises. So the exercise after breakfast has special requirements for "breakfast". According to Max Mei Lite, a registered bodybuilder, if the purpose of your morning exercise is to increase strength, physical strength and build muscles, then a light and nutritious breakfast is the best choice.
"After an hour or so of exercise, eating a breakfast made of the right food can increase the potential of fat burning and muscle growth." Mei Lite said. He stressed that real fitness exercise usually requires abundant physical strength, and you need to supplement your body with proper nutrition to meet the intensity and speed requirements of this kind of exercise. In addition, if you exercise under the condition of hypoglycemia, you will feel weak and even have a slight headache.
In the official athletes' schedule, they must have breakfast before training, because their goal will not be to lose weight. How about doing strenuous exercise without breakfast? Mei Lite explained: "Your body will enter a catabolic state, which will break down your muscle tissue as energy." Maybe this is the reason why morning exercise before breakfast can lose weight.
5. Do you exercise on an empty stomach in the morning?
1, fasting in the morning, after a night of fasting, the glycogen level in the body is relatively low. Doing some aerobic exercise at this time can force the body to mobilize fat to provide energy. From this point of view, the fat burning effect is very good;
2. on an empty stomach, of course, you don't have to be on an empty stomach in the morning, but in the afternoon. It's better on an empty stomach in the morning. At this time, because the human body does not eat, the insulin level is relatively low, and exercising when the insulin level is relatively low can induce the secretion of growth hormone. Many friends know that growth hormone helps to burn fat. From these two aspects, fasting exercise is very good for burning fat.
6. Precautions for fasting exercise in the morning
MM who loses weight needs proper nutrition before exercising to lose weight, which can not only make the stomach feel full, but also supplement the energy lost during exercise and meet the needs of the body during exercise. Kelly? Calabrese said: "Supplementing energy can ensure your exercise intensity and exercise time. Just eat some low-calorie foods, such as 1 cup of yogurt, 1 low-sugar fruit or half an energy bar. " I suggest you eat bananas before exercise.
In addition to nutritional supplements before exercise, proper nutritional supplements are needed during and after exercise, so as to maintain the blood sugar level during exercise, quickly enhance the endurance and functional ability of the body, effectively relieve fatigue, improve the nerve conduction function during exercise, and be more conducive to the sustained weight loss.
Of course, you should choose aerobic exercise to lose weight, but before aerobic exercise, especially for diabetics, you must not exercise on an empty stomach. Before exercise, you can drink some sugar water or eat something digestible and sugary, which can prevent hypoglycemia, such as milk and fruit.
It is neither bad nor bad to exercise on an empty stomach in the morning, but you can actually pay attention to these things when choosing exercise, because some exercises can actually be exercised on an empty stomach or after breakfast, so if you can pay good attention to these things when exercising, you can exercise well. I hope this article can help everyone.