Morning running refers to a kind of physical exercise mainly based on morning running. Any amount of physical activity will make you feel good. 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. However, activities without calorie consumption measurement are also good for your health.

If you want to strengthen the intensity of physical activity, you can increase the activity time for a few minutes every day or gradually speed up walking or other activities. Of course, half an hour's activity time is only the recommended minimum. Of course, the more time you spend on activities, the more health benefits you will have, but the more activities, the better. Excessive exercise makes the body feel tired, which affects the normal activities of the day.

2 Preventive measures

Exercise time

The best time to run in the morning depends on the season, usually when the sun just appears, and it is usually around 7 o'clock in winter.

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 may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body.

Morning running pictures (4 photos)

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.

Avoid exercising in foggy days.

Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur. Humidity is high in foggy days, which affects the distribution of body potential by the skin and is not conducive to exercise.

If there is fog in the morning, these fogs will often suck air impurities and even bacterial pathogenic microorganisms into people's upper respiratory tract. When the human body's resistance drops, respiratory tract infection will flow to the lower respiratory tract, that is, bronchopneumonia, including lung cavity infection and even chest infection, which will further aggravate the condition, so it is best not to go out for a walk in foggy days to avoid such weather. In addition, for patients who have undergone surgery or lung cancer surgery in the past, we should pay attention, because his department has caused some trauma, and if we do not pay attention to the stimulation of cold air and air pollution, it will aggravate the condition.

Sports venues

Try to choose outdoor places with sufficient oxygen for exercise. It is cold in winter, and many people like to go to gymnasiums, swimming pools and other indoor places to exercise. The air quality is poor in winter, and it is even worse in places where there are many people in the room. If it's not a professional training, it's best to choose the right time to exercise outdoors in a place with plenty of 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.

eating habits

You can't eat breakfast before running in the morning because food needs to be digested in your stomach. After breakfast, the whole body's blood will be concentrated in the limbs, and the blood in the stomach is almost zero, so only the stomach wall will directly rub the food in the stomach, and then the symptoms of stomach pain will appear after running in the morning, and gastritis and even gastric ulcer will appear after a long time. 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. A glass of milk and a fruit are the best for breakfast. 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 250CC, and the water temperature is about 15℃. In this way, the temperature can be lowered in summer to quench thirst, and water cooling in winter will not stimulate the mouth and stomach. Drink water slowly to avoid abdominal distension. After drinking, you can take part in morning exercises in 10 minutes.

You need to rest after the morning run 15-30 minutes before you can have breakfast. You should ensure a good breakfast, and generally choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruits.

As the saying goes, "Eat well in the morning, eat well at noon and eat less at night", which has certain scientific truth. There must be a day's activities after breakfast, so be sure to ensure nutrition; Because the physical and mental labor consumption during the day is large, you must eat at noon; Rest after meals, reduce digestion and eat less appropriately.

After meals: At this time, more blood flows to the gastrointestinal department to help digestion and absorption of food. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise.

After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.

warming-up

Avoid not doing warm-up exercises. Do some simple physical exercises before physical exercise, light leg press before running, and do squats, which can make your heart and muscles get into motion faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively. Conducive to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally. Before exercise, all parts of the body and related areas of various systems are in a state of silence and resistance. Preparing for exercise makes all parts and systems of the body gradually transition from static and resistant state to excited and nervous state, thus preparing for the maximum load of the body with exercise.

Breathing pattern

Avoid breathing through your mouth during exercise. Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a layer of mucous membrane and nose hair in the nostril, there are many capillaries, which can filter the air and protect the trachea and lungs from dust and germs. When exercising in winter, the temperature is low. Cold air has been heated and humidified when it passes through the nasal cavity, and then it will not produce strong stimulation when it enters the lungs. Breathing through the mouth makes cold air directly enter the lungs, which produces strong stimulation and causes adverse consequences.

Exercise method

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.

Three benefits

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.

The air is fresh in the morning, and running for a while will make people full of emotions; Morning running can improve the function of all organs in the whole body to a higher level and improve the metabolic rate of the day.

Running, eating breakfast and having a rest after work can not only enhance physical strength, but also make the body flexible and quick-thinking, which is helpful to improve work efficiency. Some studies have found that people who exercise in the morning are more likely to stick to the plan than those who exercise at other times. Morning running is conducive to the formation of good living habits, and many friends regard it as a means to develop the habit of going to bed early and getting up early.

It is often said that life lies in exercise, and scientific exercise can increase human immunity. Many people have been doing morning exercises for many years. However, due to the poor air circulation in winter morning, various harmful substances such as nitrogen oxides and hydrocarbons produced by coal burning and automobile exhaust emissions are not easy to spread, and respiratory diseases are prone to occur after inhalation. Therefore, experts suggest that it is best not to do morning exercises in bad air or foggy weather and minimize outdoor activities.

Four different angles

Western medicine

Wang Shuping, a doctor from Beijing Third Hospital of Armed Police, said that proper physical exercise in winter can enhance the body's ability to keep out the cold and improve the nervous system's ability to regulate body temperature. In winter, the temperature difference between indoor and outdoor is large, the climate is dry, and people's physiological functions are in a relatively slow state. When doing physical exercise in winter, we should take corresponding protective measures.

Suggestion:

1. For outdoor sports in winter, it is best to choose 8:00 ~ 9:00 in the morning or 4:00 ~ 5:00 in the afternoon after sunrise. This is because before the sun comes out, it is easy to produce dense fog in winter, and there is a lot of pollution in the air, which is not good for human body. It is not easy for people to come out to exercise too early.

2. When people just transition from indoor to outdoor environment, they must be prepared to warm up, especially the elderly and children, to prevent unnecessary injuries.

3. As for the dress for winter sports, Dr. Wang believes that if you are a person who has participated in outdoor sports for a long time, you can wear more and less according to your own habits; If you are not a regular exerciser, you should wear long clothes and trousers. But the most important thing after exercise is to keep warm and add clothes in time after sweating.

traditional Chinese medicine

Dr Wang Guowei from Beijing Hospital of Traditional Chinese Medicine said that people of different ages should choose different outdoor sports in winter. Dr. Wang said that strenuous exercise such as long-distance running is more suitable for young people, while the elderly can walk every day to meet functional needs. At the same time, Chinese medicine believes that "cold is the main source of attraction", that is, people are used to curling up to resist the cold. Therefore, in order to reduce the chance of injury, we must be prepared before exercise. At the same time, you must keep warm immediately after sweating, which is also the key to prevent upper respiratory diseases and colds.

Exercise in winter, don't neglect to keep warm, otherwise it will cause a cold. You don't have to take off your clothes at the beginning of exercise, and then gradually take off your clothes when your body is hot, and don't take off your clothes when you are sweating, because your underwear is soaked with sweat at that time, and it is easy to cause a cold when the cold wind blows. After exercise, if you have a cold for more than ten days, you should immediately dry your sweat and put on clothes to cause a cold.

Life lies in exercise, and exercise is good for health. But in this special season of winter, how to choose the right fitness time to achieve the purpose of physical fitness, listen to the opinions of professional coaches.

Suggestion:

1. In winter, the temperature is low, people's limbs are less active, and the preparation work is definitely less, more than before.

Take more clothes when exercising, dry them immediately after sweating, and add clothes to keep warm.

Persistence is the key to exercise, and many friends still insist on exercising in the cold winter.

Five preventive measures

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.

avoid 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.

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 cold tolerance of the body; 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.

Pay attention to keep warm in winter sports.

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.

brick by brick

[1] After middle age, people's adaptability to exercise load is weakened and their immunity is reduced due to the decline of physiological function. 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.

Breathe well

Don't hold your breath when you run in the morning. Holding your breath will put a great load on your heart. Middle-aged and elderly people have weak heart function and increased vascular fragility, which is easy to induce cardiovascular and cerebrovascular diseases. Breathe evenly when running in the morning, and achieve "two steps and one breath, two steps and one breath" or "three steps and one breath". If you feel tired and have difficulty breathing, you should immediately slow down or stop for a walk to adjust your breathing.

Never run when you have a fever.

Otherwise, you may think that you may be unconscious because of the cold wind and sweating.

Don't run in the street.

Automobile exhaust, morning dust, inhalable particles and so on all determine that this morning running environment is very bad and harmful to health. You should choose an open place in the park or playground. The fresh air environment can double the effect of morning running, and the oxygen atoms are abundant, which can supply the human body with extremely high concentration in the morning, increase the oxygen content in the brain, improve memory, make the whole body full of energy, increase metabolism, increase appetite, enhance the operation of internal organs and improve cardiopulmonary function.

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