What should be paid attention to is morning exercise rather than fitness. The plan of the day lies in the morning. When the air quality is good and the environment is relatively quiet, many people will choose to exercise in the morning. After a night's sleep, physical strength and energy are restored, and the morning is a critical period for health care. The following is to understand the precautions of morning exercise and the disadvantages of fitness.

Pay attention to proper amount of morning exercise, which is not suitable for fitness 1 "morning exercise" should start from the moment you wake up. Don't get up immediately after waking up, but "lie in bed" for five minutes, so that the biological clock can adapt from slow to fast. At this time, you can rub your stomach, knock on your teeth, lift your anus, "comb your hair" (using five fingers as a comb is actually a head massage) and have a "psychological bath", which means thinking about happy and gratifying things, welcoming a new day with happiness and "getting up in happiness".

Pay attention to drinking a cup of boiled water (cold water or warm water) after drinking water in the morning to dilute the blood viscosity, eliminate the toxins accumulated in the body, and play the role of "internal washing". Then defecate to minimize the reabsorption of intestinal endotoxin by the large intestine.

Proper morning exercise is the "source of vitality" and the first start of a day's activities, which has a "switching effect". Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality. All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating.

Don't do morning exercises on an empty stomach. Don't do morning exercises on an empty stomach or full stomach. You can eat some food, such as bread, milk, eggs, fruits, etc., and do morning exercises outdoors after eating half full.

Some people even get up at three or four o'clock in the morning exercise and then go back to sleep. This is not only vulnerable to air pollution, but also makes the biological clock disorder, leading to fatigue and premature aging. Because the ground air pollution is the heaviest before sunrise, there is less oxygen at this time. After sunrise, the green plants start photosynthesis, inhaling carbon dioxide, spitting out oxygen, and the air is fresh.

Not suitable for morning exercise in rainy and foggy weather. The current "fog" is different from the previous "water mist". Due to serious pollution, it is now mostly "polluted fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When doing morning exercises, the amount of breathing increases and more pollutants will be inhaled. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise.

The temperature is too low to do morning exercises. If the temperature in winter morning is too low, or the temperature drops suddenly, it is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catching a cold. The elderly should also pay attention to keeping out the cold.

Don't do morning exercises in the forest on rainy days. Although you can still do morning exercises in rainy days, don't do it in the forest, because at this time, trees will still breathe oxygen and spit out carbon, which will cause carbon dioxide poisoning. At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body.

Pay attention to morning exercises should and should not keep fit.

First, it is not advisable to get up too early.

At about 4: 00 a.m., blood has the highest viscosity and the worst fluidity, and it is easy to coagulate into thrombus, which hinders blood circulation. This is the time when cardiovascular diseases occur frequently. Therefore, it is not advisable to get up too early for morning exercises, especially for patients with diabetes complicated with cardiovascular diseases. Do not participate in strenuous and strenuous activities during this time. If you have the habit of exercising in the morning and don't want to change it, then you should gradually increase the amount of exercise during this time.

Second, it is not advisable to exercise in the Woods before sunrise.

At night, trees can't carry out photosynthesis, so they can only breathe. As we all know, trees breathe out carbon dioxide and breathe in oxygen. After a night's breathing, the carbon dioxide content in the Woods is high in the morning, but the oxygen content is low. Therefore, if you exercise in the Woods before sunrise, you will inhale more carbon dioxide, and in severe cases, you will feel dizzy or even faint. Only after sunrise, when the trees start photosynthesis, will the air quality in the forest get better and better.

Third, the strength should not be too great.

Just getting up, the tissues and organs of the body are in a state of inhibition. Sudden and strenuous exercise, the blood flow in the muscle increases sharply, which will increase the contraction intensity and frequency of the heart, and the myocardium will be prematurely tired due to insufficient oxygen supply, leading to chest tightness. In addition, diabetic patients should also prevent hypoglycemia caused by excessive exercise intensity.

Fourth, it is not appropriate to be inattentive.

In the process of morning exercise, if you are still listening to the radio while recording, it will affect the sustained and stable excitability of the central nervous system, cause irregular fluctuations in sports emotions, break the regulation law of the body system, and greatly reduce the effect of morning exercise.

Fifth, rainy and foggy days are not suitable for morning exercises.

Because smog pollution is relatively heavy now, fog droplets contain a lot of pathogenic bacteria and pollutants. At the same time, it is not suitable for doing morning exercises near factories, along highways and crowded places, because serious pollution will do harm to human health.

Sixth, it is not appropriate to exercise in buildings.

Because high-rise buildings often form a "high-rise wind" that is strong and weak, up and down, and constantly changing, people who exercise in this environment are prone to catch a cold and make blood sugar levels change.

Seven, can't rest immediately.

During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, causing palpitation, shortness of breath, dizziness, pallor, and even shock and fainting.

Eight, don't take a shower right away.

After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced.

Pay attention to moderate morning exercise, not fitness. Three morning exercises should pay attention to five disadvantages.

1, which should not be empty.

The elderly have slow metabolism, relatively slow blood flow in the morning and low blood pressure and body temperature. Drink some hot drinks, such as milk and egg soup, before morning exercise to replenish water, increase calories and accelerate blood circulation. Old people must be careful not to have an empty stomach when exercising in the morning to avoid hypotension or adverse reactions.

2, not early

The temperature in the morning is usually very low. If you leave home too early, the elderly will suddenly catch a cold, and some elderly people with chronic diseases will get worse.

3, should not be exposed

Outdoor activities in the morning should be carried out in open fields, parks and other places that are sheltered from the wind and sunny, warm and quiet, and the air is fresh. Don't run against the wind, don't lose your clothes, and don't take off your clothes. Never take off your clothes and let the cold wind blow directly after sweating. Exercise in the morning must pay attention to keep warm, because the temperature difference between morning and evening is large, sweating is easy to catch a cold.

4, should not be urgent

After getting up in the morning, due to muscle relaxation and stiff joint ligaments, you should gently move your joints, twist your waist and relax your muscles before exercise to prevent accidents from being too intense.

5. Not suitable for immediate consumption.

Eating immediately after morning exercise is prone to gastrointestinal diseases such as indigestion. It is generally best to eat after 20 to 30 minutes of morning exercise.

I have introduced five points of common sense. Morning exercise can promote metabolism and keep healthy, but improper exercise methods or some habits may lead to physical discomfort, so these precautions must be clear.