What are the morning running skills?
1, do not run too much in the morning.
Morning running is not suitable for strenuous exercise. So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes.
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.
2. Eat breakfast after running in the morning.
It is best not to eat breakfast before running in the morning, because it takes time for food to digest after it enters the stomach. At this time, the whole body's blood will be concentrated in the limbs, while the blood in the stomach is almost zero, which will easily lead to stomach pain symptoms during morning running. If you do this for a long time, you will get gastritis and even gastric ulcer.
If you want to lose weight, you must run for 40 minutes in the morning to achieve the effect of aerobic exercise, otherwise it will only be counterproductive. Breakfast is best with a glass of milk and a fruit. Pay attention to drinking water before morning exercise.
When drinking water, it is generally best to drink a cup of cold boiled water of about 250C, the water temperature is about15 C, so that you can cool down and quench your thirst in summer, and your mouth and stomach will not be stimulated by water cooling in winter. Drink water slowly to avoid abdominal distension. After drinking, you can take part in morning exercises in 10 minutes.
After the morning run, you need to rest 15~30 minutes before you can start eating breakfast. Breakfast must be nutritious, generally choose light food, such as soybean milk, eggs, steamed bread, milk and so on.
3. Choose a suitable sports venue.
Try to choose outdoor places with sufficient oxygen for exercise. It's still a little cold in the morning, and many people like to go to gyms, swimming pools and other indoor places to exercise. The air quality is poor, especially in crowded places. If it is not a professional training, it is best to choose the right time to exercise in an outdoor place with sufficient oxygen and fresh air.
When running outdoors, try to choose places with few cars, good ventilation and air, such as park trails and school playgrounds, and it is best to have elastic ground such as mud and grass.
The benefits of running in the morning
First, you can lose weight by running in the morning.
The main reason why most people run is to burn calories, that is, to lose weight. Some experts even think that running on an empty stomach in the morning burns more calories than at other times.
Your metabolism starts early and runs long enough, so you can burn more fat. If you run on an empty stomach, you have to consume the only energy in your stomach. You know, an empty stomach is where your body stores fat. If you want to lose weight more effectively, make running the first thing in your day.
Second, running in the morning can calm the mind.
Most runners think that running can clear their minds and continue their creativity. When the road is stepped on, the problem will be solved and the idea will bloom. This may be related to the release of endorphins, which will bring calmness, tranquility and freshness to the body and mind.
Why not immerse yourself in powerful endorphins in the morning? If you know a difficult day, a good way is to take the initiative and go out for a run in the morning. Try it, and you will find that the work pressure will be much less than before.
Third, morning running opens up new motivation every day.
Running in the morning, all the typical excuses to avoid exercise (such as no time, being too tired after work or not being able to get along with relatives) can be sidelined.
Now those spare time can be used to take care of other things, or stay on the sofa without feeling guilty at all.
Completing the exercise in the morning will also give you continuous motivation throughout the day, and you won't make excuses for other important tasks that you don't usually want to do.
Fourth, running in the morning can reduce waste gas.
One advantage of running early is that you can start exercising before the cars and cars on the road pollute you. Automobile exhaust will increase the risk of heart disease and cancer, so if you want to breathe the freshest air, put on running shoes early in the morning.
Fifth, running in the morning can better exercise endurance.
Obviously, running in the morning can go further. The air is not only fresh, but also the temperature is lower when the sun has not cooked the road. Running in the morning is a good way to avoid hot and humid weather.
Nowadays, exercise in seasonal days is usually a little farther than running in hot days. With these benefits of running early, set the alarm clock tonight.
Matters needing attention in autumn morning running
1, run before meals, and don't do strenuous exercise just after meals. Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health. After the exercise, you can rest for 20 to 30 minutes to restore the cardiopulmonary function to a stable state, and at the same time, make proper preparations for the gastrointestinal system, and then start eating.
2, the humidity in the air is reduced in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds, and dry stools. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.
3. If you exercise a lot and sweat too much, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body. If possible, you can drink some sports drinks containing electrolytes to prevent muscle spasms.
4, such as long-distance running, to drink the right amount of sugar water, to prevent hypoglycemia, dizziness, sweating, limb fatigue and other adverse physiological reactions.
5. You can't drink a lot of alcohol before and after exercise. Drinking too much before exercise is easy to increase the burden on the stomach, and it also affects exercise during exercise. Drinking a lot after exercise will take away a lot of electrolytes, and some of them will flow out of the body, which is not good for the body. It is best to drink a small amount of water several times during exercise, for example, exercise for 20 minutes and drink 150 to 200 ml.
6, fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and mental pleasure. If you exercise forcibly when you are depressed, depressed, exhausted or physically injured, it will increase the burden on organs and damage your body function, so you should exercise when you have enough sleep and energy.
7. Jogging is a good exercise method, which is most suitable for young and middle-aged people. Jogging can enhance respiratory function, increase vital capacity and enhance myocardial function. Jogging on Lin Yin Avenue in autumn is good for human health.
8. Urban traffic is busy, the climate in autumn is dry, and dust is easy to fly, polluting the air. Running on the roadside will increase lung capacity, inhale more dust and harmful gases emitted by cars. Invisibly increased the harm to the body. Therefore, it is best to choose quiet and clean places such as parks for morning running and exercise, rather than jogging along the road.
9. Because in the environment where the temperature begins to drop in autumn, human muscles and ligaments are prone to reflexively cause vasoconstriction, reduce the physiological activities of joints, and easily cause sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.
10, the incidence of myocardial infarction will increase significantly in autumn and winter. At the turn of autumn and winter, the blood pressure of hypertensive patients is often 20 mm Hg higher than that in summer, which is easy to cause coronary circulation disorder. Therefore, it is best to drink a cup of boiled water in the morning before exercise to dilute the blood. Choose a soothing exercise mode to avoid accidents during exercise.
1 1, too much or too little exercise is not good for health. Only proper exercise can play a role in fitness and disease prevention. It is easy to get fat without exercise, and the functions of various organs in the body will decline, which directly leads to the decline of body resistance and stress ability, leading to various diseases. Excessive exercise consumes a lot of physical strength and can't be recovered, but it will break down over time.
12, autumn exercise and other seasonal exercise, the amount of exercise should be from small to large, step by step. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.
13. When the temperature is low in autumn, human muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint movement will be reduced, and the extensibility of ligaments will be reduced. Without warm-up activities, the nervous system's ability to command muscles will also decrease. If the warm-up activities before exercise are not done adequately, it will cause joint ligament strain and muscle strain, which will seriously affect daily life. Exercise has become a kind of injury. Therefore, no matter how old you are, you should be prepared for activities before exercise. The length and content of time can vary from person to person, but it is generally better to be slightly hot.