Don't go on an empty stomach before morning exercise. When doing slow exercise, the energy of exercise mainly comes from the decomposition of fat. At this time, the free fatty acids in human blood will increase significantly. Although these free fatty acids are the main source of myocardial activity and energy. But too much accumulation will become a toxin that harms the heart muscle, especially the elderly. Therefore, you should eat a small amount of carbohydrates before morning exercise, such as drinking a cup of sugar water, milk, soy milk or malt extract, but you can't eat too much. Morning running is a simple and easy way to exercise, and many girls prefer to exercise in this way. But it should be noted that running on an empty stomach is actually harmful to health. Because people's blood sugar level will drop rapidly when running on an empty stomach, it is easy to induce hypoglycemia, syncope and arrhythmia when the blood sugar level is low. So eat a small amount of carbohydrates such as biscuits before jogging in the morning. In the morning, properly replenish water, increase circulating blood volume and reduce blood viscosity, but remember not to drink too much water. 150-200ml is appropriate to avoid increasing the burden on the heart and gastrointestinal tract. 2. Make preparations for morning exercises, so that the functions in the body can be fully mobilized before putting into exercise, so as to avoid accidents and effectively prevent sports injuries. When the elderly participate in morning exercises, they should do intermittent exercise. It's best to have a partner to chat with when exercising, which can both enliven the atmosphere and take care of each other. 3, morning exercise, the best heart rate should be controlled between 120- 150 beats/min. According to the research, the blood pressure, blood components, urine protein and other indicators of human body with heart rate below 120 beats/min have not changed significantly, so the fitness value is not great. When the heart rate is 140 beats/min, you should exercise. What are the advantages of morning exercises? Enhance physical fitness, enhance muscle strength, improve immunity, improve physical coordination and responsiveness, shape the body, relieve mental stress, improve mental state and enhance willpower. Aerobic exercises such as long-distance running can enhance the cardiopulmonary ability, ball games can improve the reaction ability, the coordination ability of eyes, hands and legs and the flexibility of the body, yoga and other training can help improve the flexibility of the body, and roller skating can exercise the balance ability. Overcoming and surpassing oneself in the process of exercise can improve self-confidence and willpower. How to exercise; There are many morning exercises, people of different ages can choose different projects, and the elderly take low-intensity safety as the basic principle; Young people can choose high-intensity and interesting projects; Middle-aged people are in between. Morning exercises suitable for young people include jogging, skipping rope and ball games. Among them, jogging (or alternating walking and running, or variable speed running) can control the exercise intensity within the aerobic heart rate range by controlling the speed, which is the cheapest and most convenient exercise for everyone. Skipping rope is very effective for heart and bone health. Ball games are very interesting. Exercise suitable for middle-aged people in the morning exercise includes kicking shuttlecock and popular fitness paths-cycling on fitness paths for 20 to 30 minutes every day can improve muscle strength, aerobic capacity and flexibility. The most suitable exercise for the elderly in the morning exercise, besides walking, is aerobic exercise that can be persisted for life, and it is a soothing and lasting traditional health-keeping exercise, such as Tai Ji Chuan Sword, Guide Boxing, Six-character Tactics, Wuqinxi, Kung Fu Fan and so on. Exercise needs the close coordination of body regulation, breathing regulation and heart regulation to be effective. Either way, returning to nature and relaxing can achieve the purpose of fitness. There are many things about morning exercises. "Morning exercises" should start with the blink of an eye. Don't get up immediately after waking up, but "lie in bed" for five minutes to let the biological clock 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. Generally speaking, as long as you have a slight heat sensation, you can exercise for 30 minutes to 1 hour in the morning. It mainly plays the role of awakening the body to adapt to the adjustment from relaxation to tension, and jogging and not strenuous exercise are better! Always have strength exercises to stretch your body or do a little exercise! The warm-up activity should be 10-20MIN. Ball games and your favorite activities are better!