Get up early in the morning to exercise, okay? Regular exercise for both men and women is very beneficial to people's health. Many people will choose to go out to exercise at this time in the morning. Let me introduce you to early morning exercise. How about exercising early in the morning? 1 Whether exercising in the morning is good for your health depends on your personal physique and surrounding environment, as follows: 1. Personal constitution: If you have a good personal constitution, you can accelerate blood circulation after morning exercise and quickly adapt to a day's work and study; If you are weak, it is not recommended to exercise in the morning, otherwise it may lead to symptoms such as hypoglycemia and dizziness. 2. Surrounding environment: If the surrounding environment is good and the air is fresh in the morning, this is a good time to exercise, which is conducive to enhancing lung function; But if the surrounding air is dirty in the morning, it is not recommended to exercise, otherwise it will be bad for the respiratory system. What are the benefits of male physical exercise? 1. Strengthening self-confidence and fitness is a long-term process, which can exercise people's patience, reduce physical illness and make you more confident. 2, improve sleep workplace men are prone to insomnia, because the pressure is too great. Poor sleep will affect people's attention and the effect of going to work will plummet. Regular exercise can help you fall asleep quickly and stay away from insomnia. 3, improve sexual function According to a survey, compared with sedentary people, keeping walking four times a week for 30 minutes, or doing other sports with considerable energy consumption, such as swimming and jogging, can reduce the incidence of sexual dysfunction in adult men by 2/3. So proper fitness is very helpful for sexual function. 4, decompression living in this high-pressure society, men face the greatest pressure every day, give up, too ambitious; Don't give up, you are at a loss. Why not exercise to relieve stress? Relevant researchers have found that during running, the human body will produce a substance called "endorphin", which can make people's body and mind in a relaxed and happy state. Endorphins, also known as "happy hormones" or "young hormones", can make people feel happy and satisfied and help people relieve stress and unhappiness. So, if you want to be happy, run. If you want to be happy, you must take the initiative to sweat. 5. Being in good shape is more popular with women. Although women in China don't like being as strong as foreigners, they prefer men with a little developed muscles who look tall and handsome when fighting, which makes them feel safe. Moreover, men who exercise regularly will have better skin and people will look younger. Get up early in the morning to exercise, okay? Many people say that it is not a good choice to exercise in the morning, because the temperature in the morning is low and the pollution is serious, so it is not suitable for exercise. This can't be generalized. Judging from the streets of big cities, the air quality in the morning is not good, which makes sense. But in the vast countryside, mountains, lakes, urban parks and surrounding scenic spots, the air in the morning is fresh. Moreover, Huangdi Neijing advocates early exercise, which is beneficial to the development of yang. That is, in the traditional physical exercise in China, doing morning exercises and doing morning exercises are all in line with the laws of nature and life. Su Wen Si Qi Diao Ling said: "Spring is March, which means that everything is born in the world, everything is glorious, you lie down at night and get up early, and you are delayed by striding to court ..." So, do you advocate morning exercises in spring and not in other seasons? This involves another problem, that is, there are yin and yang in yin and yang, and there are five elements in five elements. Yin and Yang are infinitely separable, such as Yang in the daytime, Yang in the morning and Yin in the afternoon. Night is yin, but the first half of the night is yin in yin, and the second half is yang in yin. This is the difference between yin and yang. Similarly, there are five elements in each of the five elements, and the five elements are infinitely separable. "Ling Shu Shun Qi is divided into four times a day" said: "Spring is born, summer is long, autumn harvest and winter storage are normal qi, and people should also respond. A day is divided into four hours, morning is spring, day is summer, day is autumn, and night is winter. " That is to say, no matter what season it is, the feature of morning yang exercise is scattered, so in order to adapt to the scattered yang exercise, we have to get up early all year round. Some people do not advocate early exercise, but advocate late exercise. In fact, at night, the yang of nature and human body is adduced. If you do strenuous physical exercise, the human body's yang will get excited, which goes against the natural law and life law of yang adduction at night, so it is best not to do strenuous exercise at night. The benefits of morning exercise. Getting up early in the morning is the best way to start your perfect day. Exercise can boost your energy and at least make you feel relaxed and happy for a few hours after exercise. If you haven't got into the habit of getting up early, try to overcome this obstacle in life, set goals, establish a positive attitude towards life, eat reasonably and drink healthy food. All this is good for you to keep doing morning exercises, but sometimes it's hard for you to keep doing it. So we must make up our minds and persevere. When you feel the benefits of doing morning exercises, you will find that it is not difficult to persist. Second, speed up your metabolism If you want to lose weight or keep in good shape, it is very important to speed up your metabolism, but it is more important to choose a suitable node. In fact, any exercise will accelerate the metabolism of the body, but morning exercise may be the best way. But morning exercise must be a combination of aerobic exercise and strength exercise. On the one hand, it can improve your vital capacity, on the other hand, it can exercise your muscles. Always remember this, the more you exercise, the faster your metabolism will be. Third, morning exercises are not affected by trivial matters of life. If you lack the enthusiasm for exercise, it is particularly important to try to eliminate those distractions. You may have planned your future sports perfectly, but the trivial things in life make it impossible for you. The meeting lasted until midnight, and it was delayed to pick up the children. There were clothes to be ironed at home, and neighbors came to talk to you for a long time. All this seems reasonable, but it mercilessly ruins your exercise plan. However, morning exercise can free you from these factors and stick to it for a long time. Fourth, improve the mental outlook. Indeed, doing morning exercises can improve your mental outlook all day. Why? One of the reasons is that when most people are still asleep, you have already started to make your body get positive energy, so you will get a good mood, and you don't have to vent your negative emotions that day by eating junk food. When you finish your day's work, you will feel that you have had a healthy day and you will be happy with what you did during the day. This will give you more confidence and determination to enjoy a healthy lifestyle. 5. Inner Peace Many people find that morning exercise is a long-awaited state of life. On a quiet morning, there was no one on the road. You walk or run alone on the road, enjoying the quiet exercise time. You enjoy your personal time to the fullest, and nothing else will bother you. At the same time, you can also think, arrange the affairs of the day and do some preparatory work, instead of getting up in a hurry because you get up late and worrying about affecting your work all day. The key to exercise is to choose a suitable time to adjust your physiological function. When you can keep exercising for a long time, it means that you have found a lifestyle that suits you. Several principles to remember in morning exercises 1. Morning exercise is not as early as possible. Some people think that the earlier the morning exercise is, the better, but it is not. After a night, pollutants accumulate in the air, and breathing these dirty air will have harmful effects on the human body. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. In this case, doing morning exercises is more suitable for human metabolism. Therefore, it is best to do morning exercises after the sun comes out. 2. Choose a suitable exercise place. It is not suitable to exercise in the courtyard where the soot is filled and the air is dirty. You should choose a sunny and sheltered place. Moreover, when there is fog outside, it is best to wait until the fog clears before doing morning exercises, because when the fog forms, it is easy to absorb some pollutants in the air, which is easy to stimulate people's respiratory system and cause respiratory diseases. Therefore, it is best to do morning exercises indoors in foggy days, such as jogging in situ and playing Tai Chi. But it must be noted that the amount of exercise should not be too large, generally 50%-60% of outdoor sports. In addition, when you exercise indoors, you must pay attention to the unobstructed air and don't exercise in a closed environment. 3. Master the amount and time of morning exercises. The time for the elderly to do morning exercises should be controlled at about 20-30 minutes. The elderly should pay more attention to some internal muscle coordinated and flexible exercises, such as walking and Tai Ji Chuan, which can keep the muscles and organs stable. It is best to do some warm-up activities before exercise, such as stretching, bending, squatting, etc., to warm up muscles, avoid muscle strain and fracture caused by sudden exercise, and also let the cardiopulmonary circulation have a gradual process. 4. Don't exercise on an empty stomach. Some people like to have breakfast after exercise. In fact, this practice is unscientific. Because nutrition is digested and absorbed overnight, the body is in a low metabolism stage. If you don't make some supplements before exercise, it is easy to cause cardiovascular and cerebrovascular diseases. However, it should be noted that you should not overeat in case of insufficient blood supply to all parts of your body during exercise. You must also pay attention to replenish water before and during exercise. 5. Get ready for morning exercises. It's best to do morning exercises together, so that we can take care of each other. In summer, we should also pay attention to replenish water in time to prevent heatstroke. According to the temperature difference, clothes should be appropriately increased or decreased, and it is best for the elderly with physical diseases to bring first-aid medicine. In addition, don't take a hot bath immediately after exercise, because exercise makes the blood vessels of muscles expand and the blood flow increases, while the blood vessels of internal organs contract accordingly to maintain the blood flow of muscles. At this time, taking a hot bath will make the blood flow of skin and muscles increase continuously, while the blood flow of internal organs, especially the brain, decreases, which is prone to cerebral ischemia and fainting. 6, morning exercise is not suitable for morning exercise every day, but also depends on the individual's specific situation, do not exercise for exercise. If you feel unwell, such as a cold, fever and other symptoms, or some diseases are in the acute or onset period, you should avoid doing morning exercises. People who slept badly the day before are not suitable for doing morning exercises. It is the most scientific to exercise for 4-5 days a week, and then rest for one or two days, so that the body can be restored and buffered. How about exercising early in the morning? From the point of sports medicine, fun run is more scientific. As long as you master the intensity of exercise, running at night will make people sleep better. Slight fatigue is just rest. Sports medicine has proved that when you get up in the morning, the operation of human organs is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise. From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night. In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep. Exercise in the evening begins with a walk. According to the recommendation of the American Sports Medicine Association, it is best to run for 30-60 minutes at night at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable. People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly. All sports need warm-up activities, and fun run is no exception. It is said that leg press can make the heart and muscles move faster before running and doing squats. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively. When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly. When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass. Running shoes need to be worn often. In other words, she often sees people in small clothes at the beginning of running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm. Although the strength of fun run is not great, sports shoes should fit well and the soles should be soft. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture. Because the running intensity is not strong, I can run half an hour after dinner. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner. If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.