First of all, the benefits of running in the morning
1, good for the heart
The maximum oxygen uptake in morning running increases, and the oxygen delivered to various organs of the body increases greatly, so the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases.
2. Inner peace
Running can clear your mind and continue your creativity. This is related to the release of endorphins, which will bring peace, tranquility and freshness to the body and mind. When you come out for a run early in the morning and immerse yourself in powerful endorphins, you will find that the work pressure will be much less than before.
Step 3 lose weight
Running in the morning can lose weight, and running on an empty stomach is better. Because the blood sugar level is low and fasting after getting up in the morning, exercise at this time makes the body unable to get energy from food and convert fat into energy, so exercise in the morning can make the body burn fat easily.
However, you can't be completely empty. It is suggested that you can choose to drink a cup of boiled water or light salt water before running in the morning, because running on an empty stomach will lead to dehydration symptoms. In addition, it is recommended to exercise moderately in the morning to avoid excessive exercise and eat half an hour after fasting.
Step 4 reduce myopia
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If you have school-age children at home, you can let him keep running every morning, and the chance of myopia will definitely decrease.
5, improve the cervical spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires a straight back and relaxation. Long-term adherence to morning running will greatly improve the discomfort of cervical spine and shoulders.
6. Reduce blood lipids
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
7. Enhance lung function
Run regularly in the morning, so long-term long-distance running exercise can strengthen lung function and increase lung capacity-long-distance running can develop lung respiratory muscles, make the amount of ventilation increase every time and enhance lung function.
8. Less waste gas
Morning running can minimize the inhalation of automobile exhaust. Automobile exhaust will increase the risk of heart disease and cancer, and morning running can be avoided.
9. Run farther
Morning running is a good way to avoid hot and humid weather and heatstroke. Exercise in cool weather usually runs a little farther than in hot weather.
10, come on
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.
Second, the disadvantages of morning running
1, the burden in my heart
Morning running increases heart rate and blood pressure faster than ever before, which puts a heavy burden on the heart. Therefore, the morning is the "peak period" of heart attack, and the risk of sudden death in morning running is greater.
2, easy to hypoglycemia
When I get up in the morning, my body is already at a low level. If you run on an empty stomach or with high intensity, it is easy to cause hypoglycemia. So don't run on an empty stomach in the morning, you can simply add some sugar and water to your body.
3, easy to cause respiratory diseases.
The concentration of carbon dioxide is the highest in the morning, and the air dust is the most serious. Going out for a morning run at this time can easily lead to respiratory diseases. Try to choose 7: 00 to 9: 00, when the air quality is slightly better.
4, the possibility of thrombosis.
There are a lot of platelets in the blood of the body in the morning, which makes the blood sticky. If you run in the morning at this time, it is easy to cause thrombosis.
Third, the precautions for morning running
1, don't eat breakfast before running in the morning.
Generally don't eat breakfast before running in the morning. Might as well run on an empty stomach. Because food needs to be digested when it enters the stomach, the blood in the whole body will be concentrated in the limbs after breakfast, and the blood in the stomach is almost zero, so only the stomach wall will directly rub the food in the stomach, and then there will be symptoms of stomach pain when running in the morning, which will lead to gastritis and even gastric ulcer over time.
Of course, this fasting is not a complete fasting. It is suggested that you can choose to drink a cup of boiled water or light salt water before running in the morning, because running on an empty stomach will cause dehydration symptoms, and you can also eat a banana and half a piece of bread before running. Also, if you have breakfast, you need to exercise for half an hour after breakfast. In addition, if you choose to have breakfast after a morning run, you must rest for half an hour before eating breakfast, preferably a glass of milk and a fruit.
2, the time should not be too long
It is best to control the morning run within 30-50 minutes. Short time, unable to achieve the exercise effect; After a long time, it is easy to get tired and affect normal work and life.
Step 3 warm up before exercise
Most of the morning running is jogging. Many people think that the intensity of exercise is not great, so they ignore the warm-up exercise before exercise. But regardless of the intensity of exercise, you should do warm-up exercises and stretch your muscles. Warm-up exercises for morning running can be done at home, with more activities such as knee joint, ankle joint and leg press.