Morning running refers to a kind of physical exercise mainly based on morning running. Insisting on running in the morning can enhance physical fitness, improve immunity and improve mental state. Pay attention to jogging in the morning, and replenish enough water and a small amount of food before running in the morning. In order to avoid endogenous hypoxia, it is not advisable to run in the morning in foggy days and places with poor air quality. The minimum amount of exercise to prevent diseases is at least 30 minutes a day. For people who can measure energy consumption, it is appropriate to consume 150 calories a day.
First, exercise time.
The best time to run in the morning depends on the season, usually when the sun just appears, usually around 7 o'clock. In the cold winter, many people choose morning exercises to enhance their immunity. However, outdoor fitness is not as early as possible. Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.
The ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment will lead to endogenous hypoxia, and may cause fatigue, dizziness, pharyngitis and other diseases, which is harmful to health.
Fitness in winter should be around 10 hour. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and it will not slowly ease until half an hour after the sun comes out. It is best to exercise 3-5 times a week.
Second, matters needing attention
1 First, prevent colds.
The fundamental measure to prevent and treat colds is to exercise regularly to improve the body's resistance and cold resistance. After exercise, the capillaries of the body are all opened, and the sweat pores are also opened. If you take off your clothes for a happy time and catch a cold, it's really not worth it. So dry your sweat after exercise, get dressed, take a shower later, and put on dry and soft clothes after taking a shower. Never wear sweaty clothes. In addition, "low physical consumption and high fatigue" is an important measure to prevent colds. Excessive physical exercise can easily lead to excessive fatigue, reduce the body's resistance and easily catch a cold. Therefore, we should pay attention to arranging the amount of exercise in winter.
2, to prevent damage
In winter, under the stimulation of cold, the human body reflexively causes the contraction of muscles and blood vessels, thus reducing the elasticity of muscles and ligaments and the range of motion of joints. In addition, it often causes strain on muscles, tendons and ligaments. Therefore, before engaging in strenuous activities, we should make full preparations to effectively prevent sports injuries.
Step 3 prevent frostbite
Frostbite is a reflex contraction of blood vessels caused by cold stimulation in a certain part of the body, which leads to tissue ischemia, hypoxia, malnutrition and damage to nerve and muscle tissue. Frostbite generally occurs in hands, feet, ears and nose tip. To prevent frostbite, we should do the following work: First, insist on winter training to improve the body's cold resistance; Second, clothes, shoes and socks should be suitable to avoid tying them too tightly and affecting blood circulation, while keeping them dry; Third, exercise in the early morning or when the temperature is low, and wear cold-proof equipment, and then take it off during exercise until the body is hot.
4, winter sports should pay attention to keep warm.
In addition, friends with diabetes should pay special attention, because diabetic patients often have neuropathy and are not sensitive to cold stimuli. Keeping warm at this time can avoid frostbite and worsen ischemic diseases of hands and feet. Pay attention to drinking water in summer exercise, because high blood sugar is easy to cause osmotic diuresis, leading to water loss, sweating more in summer, and hydrating is particularly important; At the same time, it is necessary to appropriately reduce the amount of exercise to avoid adverse reactions of cardiopulmonary function.
Step by step
After middle age, due to the decline of physiological function, the adaptability to exercise load is weakened and the body's immunity is reduced. So when you practice morning running for the first time, you should walk and run alternately. The distance of running in the morning can be shorter, not too long. After a period of adaptation, gradually increase the distance of morning running, speed up running and extend the time. But we must pay attention to the basic principles, keep moderate exercise, and be neither greedy nor quick.