The benefits of morning exercise and fitness
As the saying goes, "A year's plan lies in spring, and a day's plan lies in the morning". In the tide of national fitness, morning exercise attracts thousands of people, especially middle-aged and elderly people, with its unique charm. They pursue youth, restore vitality, improve health and enjoy the fun of life. Middle-aged and elderly people participate in morning exercises, which also means "one person doing morning exercises will drive the whole family and affect one piece". However, morning exercises are also very particular. If you don't pay attention to them, you will get twice the result with half the effort. If you don't do it well, it may be counterproductive and even get into trouble. That's terrible. Therefore, it is very important to analyze and study the health benefits of scientific morning exercises.
(1) Scientific morning exercises can improve nervous system function. Through morning exercise, we can improve the functional level of the central nervous system, improve the strength, balance and flexibility of the body, and improve the conversion ability between excitement and inhibition of the cerebral cortex. Physical exercise can make nerve cells get more energy and oxygen, and make the brain and nervous system get enough energy and material guarantee during intense work. According to research, when brain cells work, they need 10-20 times more blood than muscle cells, and the oxygen consumption in the brain accounts for 20-50% of the total oxygen consumption. Scientific morning exercise can make the brain's excitement and inhibition process alternate reasonably, avoid nervous system process tension and eliminate fatigue.
(2) Improve the function of the exercise system. Regular morning exercises can improve the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue, and enhance the endurance of muscle tissue, so as to thicken fat fiber, increase the volume and strength of muscle, improve elasticity, and make muscle developed, strong and powerful. According to the measurement, the average person's muscle energy accounts for about 40% of the body weight, while the athlete's muscle weight can reach 45-50% of the body weight.
Morning exercises can also improve the nutritional status of bones, enhance material metabolism, increase the organic components of bones, and improve the elasticity and flexibility of skeletal muscles and joint ligaments, thus improving the bending, stretching, bending, compression and torsion of bones, and also improving the range, flexibility and accuracy of joint and ligament transportation.
(3) Morning exercise can improve the ability of respiratory system. Scientific morning exercises can speed up breathing frequency, deepen breathing, increase oxygen intake and improve human oxygen supply capacity. Herman, an internationally renowned German medical professor, pointed out: "Jogging is the best way to keep healthy, and the key is oxygen. The oxygen supply during fitness running is 8- 12 times higher than that during meditation. People who often do morning exercises have a slower aging rate of respiratory system than those who don't.
(4) Improve and improve the function of the circulatory system. Regular morning exercises can not only strengthen metabolism, but also improve blood vessel elasticity, increase blood volume, promote blood circulation and improve the body's ability to absorb oxygen. Under normal circumstances, the heart's blood output per minute during exercise is 8 times that of usual. Therefore, people who don't like morning exercises at ordinary times will have heartbeats, shortness of breath, chest tightness and headaches. And morning exercisers will improve their blood circulation and increase their blood flow.
Under what circumstances should diabetics not take physical exercise? Patients should avoid exercise or reduce the amount of exercise under the following circumstances:
(1) Poor blood sugar control. Excessive exercise may cause further increase of blood sugar and even diabetic ketoacidosis;
(2) Severe diabetic macrovascular complications. At this time, we should strictly choose the mode of exercise and master the amount of exercise to avoid high blood pressure, cerebrovascular accident, myocardial infarction and lower limb necrosis.
(3) Severe diabetic fundus lesions. The patient's retinal microvasculature is abnormal and the permeability is increased. Excessive exercise can aggravate fundus lesions, and even cause large blood vessels to rupture and bleed, which affects patients' vision, so it is not appropriate to engage in physical exercise with a large amount of exercise.
(4) Severe diabetic nephropathy. Excessive exercise can increase the blood flow of kidney, increase the excretion of urine protein and accelerate the progress of diabetic nephropathy. Such patients should not take strenuous physical exercise.
(5) Other emergencies. Including various infections, unstable cardiovascular and cerebrovascular diseases, diabetic ketoacidosis or hyperosmotic nonketotic diabetic coma. Of course, except for emergencies, diabetics don't need to stay in bed completely, but insist on a certain amount of exercise, even local exercise. The key problem is that the way and amount of exercise should be appropriate.
Six suggestions for morning exercise
So, how should we do morning exercises? The following suggestions from experts are worth remembering:
One is to get up in the morning and drink a glass of water. This is because after a night's sleep, all organs and even cells in the body are in a state of water shortage, the viscosity of blood is greatly improved, and the accumulation of various harmful and toxic substances is relatively increased, which will adversely affect the digestive system and blood circulation system. Therefore, people should not rush to go out for morning exercise after getting up, but drink a cup of boiled water on an empty stomach and replenish water in time. This can not only clean the gastrointestinal tract, promote gastrointestinal peristalsis and improve the efficiency of detoxification, but also dilute blood, reduce viscosity and improve blood circulation, thus preventing and treating the occurrence or aggravation of hypertension, angina pectoris, myocardial infarction, arteriosclerosis, prostatitis and lithiasis. In this regard, Japanese medical experts conducted a survey of 500 elderly people over the age of 65, and found that 82% of the elderly people who drank alcohol for more than five years in the morning were in good health, with sharp ears, firm teeth, full face, full energy, normal digestion, smooth excretion and strong physique.
The second is to do morning exercises after sunrise. "Yellow Emperor's Internal Classic" "Winter and March" is called "hiding, water and ice, not disturbing the sun, lying early and getting up late, waiting for the sun ..." Especially the elderly who are old and have decreased immunity to diseases and cold should walk indoors, do some preparatory activities, such as moving joints and muscles, and then do something outside.
Third, don't do morning exercises on an empty stomach. There is a simple reason. After a whole night's sleep, people's food has been digested and absorbed, and their stomachs are empty and their calories are insufficient. If they exercise on an empty stomach in the morning, it will inevitably lead to insufficient blood supply to the brain, dizziness, palpitation, leg weakness, fatigue, instability and even sudden fainting and sudden death. Therefore, the elderly should also eat some soft and delicious, warm liquid or semi-liquid foods such as milk, soybean milk, bread and biscuits before morning exercise, so as not to cause discomfort or even accidents.
Fourth, you need to keep warm before and after morning exercise. The elderly are frail and sick, and their ability to resist cold and heat is declining. Pay attention to keep warm before and after morning exercise in winter, especially for patients who have already suffered from hypertension, arteriosclerosis, coronary heart disease, diabetes, rheumatism and hemorrhagic diseases, so as to avoid catching cold before and after morning exercise, and pathogens take advantage of it to cause colds, infections and inflammation. For example, cold in the head can cause cerebrovascular contraction, high blood pressure and even vasospasm or rupture, which is prone to accidents such as cerebral hemorrhage and cerebral embolism; When the abdomen is cold, gastrointestinal vasoconstriction will cause intestinal peristalsis, leading to gastritis, enteritis, diarrhea, vomiting and so on. When the limbs are cold, the blood vessels of hands and feet will contract, leading to chilblain and arthritis. Therefore, it is suggested that middle-aged and elderly people and people with physical weakness should do a good job of keeping warm and cold before and after morning exercise, and increase or decrease clothes in time.
Fifth, don't do morning exercises in foggy days. In addition to rain and snow in winter, fog often appears in the morning. Some people think that this kind of weather is most suitable for morning exercise, but it is not. According to measurement, fog particles contain various acids, salts, phenols, dust and many pathogenic microorganisms. People who exercise in it will inevitably inhale a lot of polluted air, which is easy to induce or aggravate diseases such as tracheitis, pharyngolaryngitis and conjunctivitis.
Sixth, rain and snow morning exercises need to be cautious. Studies have shown that negative ions in the air can reduce blood pressure, stimulate human hematopoietic function, improve lung ventilation function and increase vital capacity, promote metabolism, improve immunity, enhance cerebral cortex function, play a role in sedation, analgesia, sweating and diuresis, and are very beneficial to human health, so they are called "air vitamins". Especially in rainy and snowy weather, more negative ions are produced. In this environment, morning exercise is undoubtedly more conducive to human health and longevity. However, due to physical fitness, sports ability and other factors, the elderly are prone to colds, frostbite and falls. Therefore, the elderly should have rain gear (hat, umbrella, raincoat, etc. At this time, do morning exercises and be careful to prevent slipping and falling. After the snow, they should also do a good job in cold and antifreeze.
Morning exercises follow the "three principles"
① sooner rather than later. A folk proverb says: "1929, I can't reach out;" In 3949, the old dog froze to death; ..... 1999 On a sunny day, cattle and sheep walked around. " When exercising and exercising in the cold morning, the exposed parts such as hands, face and ears are most vulnerable to freezing. When the air is dirty in the morning, the oxygen content is the lowest in a day, and harmful gases such as carbon dioxide and various waste gases are the highest. This situation will not be alleviated until the sun rises. Therefore, people should master and follow the principle of "sooner rather than later" when doing morning exercises in winter and other seasons.
② Walking is better than running. The ancients said: "Spring ball, summer swimming, autumn climbing, winter running." For middle-aged and elderly people, this kind of "running" refers to jogging (taking fever as the degree), which is conducive to improving cardiopulmonary function and digestive function and regulating body metabolism. The infirm who are not suitable for jogging are suitable for walking. Modern medical research has found that jogging and walking are the most perfect fitness activities for human body, which can not only exercise muscles and heart, but also exercise people's left and right brains. If you can persist in jogging or brisk walking for 400-600 meters every morning, you can achieve the goal of good health and vitality.
③ It should be light rather than heavy. This is the type, amount, intensity and intensity of sports for the elderly. Middle-aged and elderly people are getting weaker and weaker, and their physical activity ability, endurance and anti-fatigue ability are declining. When they are engaged in exercise (including morning exercises), they should choose appropriate activities according to their specific conditions, environment and conditions. The amount, intensity and difficulty of exercise should not be too large, and strenuous exercise should be avoided to prevent injury or accidents. It should be noted that health and fitness are important in perseverance, and we must not be greedy for more and less.
Conclusion: Scientific morning exercise is very important for health benefits, so you can't do it casually, otherwise the fitness effect will not be very high.