1. Getting up in the morning to do morning exercises is beneficial to blood circulation and strengthen metabolism.

2. Morning exercise time:

1. The time for morning exercise should be after 5 o'clock, preferably from 5: 30 to 6 o'clock (after sunrise), and the exercise time should not be too long, and 30 minutes is the best.

2, generally before meals (the elderly can eat something properly)

Don't do morning exercises when it's foggy. It's too cold, foggy and the air quality is not good.

3. Morning exercise location:

1. In places with good greening (public circles, forests, etc. ), the photosynthesis time of plants usually starts around 5 o'clock (oxygen production).

4. Morning clothes:

1. Because it is morning exercise and initial exercise, we should pay attention to the problem of cold and warm. It's cold in the morning, wear warm clothes for the first few days, and then change after a few days of adaptation; Be careful not to catch a cold after exercise.

5. The amount of morning exercise:

1. The amount of exercise need not be too large. With the accumulation and extension of morning exercise time, step by step.

The intensity of exercise should be appropriate, otherwise the quality of life will be affected at the end of the day. The degree or effect of exercise is based on the feeling of relaxation and pleasure after exercise.

3. The amount of exercise in morning exercise should not be too large, and strenuous exercise should not be carried out.

6. Before morning exercise:

1. Don't exercise on an empty stomach, but don't eat too much. (Hot porridge)

2. Pay attention to warm-up, leg press, forward flexion, active joints, especially feet when running. If you don't warm up, it will easily lead to sprained feet, move all joints and twist in a proper range, especially the feet, waist, hands, shoulders and head can feel slight heat.

When you wake up in the morning, be careful not to get up immediately. The requirement of getting up is "wake up first, then wake up" (so when you wake up in the morning, don't get up immediately, wait at least half a minute to a minute to fully wake up your body and brain. You can lie down and do some simple activities, shake your head slightly, move your hands and feet, and then get up)

5. After getting up, drink one or two glasses of warm water.

6. Another thing after getting up in the morning is defecation and cleaning.

7. Get enough sleep and be energetic

8. Get up happily

7. During the morning exercise:

1. During running, you should pay attention to adjusting your breathing, focus your senses on your legs, and feel the subtle changes in your leg muscles. There is no definite time for morning exercise at present, but the biggest feature of morning exercise is low temperature and high atmospheric pressure, so the pressure on the lungs is small, and the pressure on the heart and lungs will not be too high during exercise.

2. Run at a constant speed

3. It is best to drink a small amount of water several times during exercise.

Eight. After morning exercise:

1, usually sit still after morning exercise, but the sitter will rest without sleeping, and snooze will continue to gain weight. However, it depends on what causes your sleep, whether it is mental fatigue or physical fatigue. Generally, it doesn't matter if you are tired, because you are exercising. If your brain is tired, you should sleep.

2. Eat breakfast half an hour after exercise (food, two eggs, a glass of milk. You can drink some salt water properly)

Be sure to drink more boiled water after exercise and eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables.

4. Do muscle stretching exercises as soon as possible after exercise, such as opening your legs back and forth, bending your front legs and keeping your heels off the ground, so that you can stretch the muscles of your calves, hold on for 15 seconds, and then alternate, and you will feel much more comfortable. Remember not to push, leg press.

Nine. general survey

1. Get enough sleep. 2. Get up early to form a law. 3. Wash carefully. 4. dress neatly. 5. Drink warm water first. 6. There are fewer practitioners. 7. Moderate exercise. 8. Have a good breakfast. Step by step. 10. Various forms. 1 1. Wear comfortable clothes.

X. others

1. People who haven't done morning exercises should pay attention to prevent injuries.

2. You can usually go to work by bike, skip the elevator, climb the stairs by yourself, and so on; There's more boiling water. Do sit-ups

3. If you exercise a lot and sweat a lot, you can add a small amount of salt to boiling water to maintain the acid-base balance in your body.

4. Carry out long-distance running exercise and drink sugar boiled water in moderation.

Wear a loose and comfortable coat when exercising, and then take off your coat after warming up or exercising for a period of time, so as to avoid a large temperature difference between indoor and outdoor and catch a cold. If you sweat a lot after exercise, you should put on your coat first on the way back, then take off your sweaty clothes when you get back indoors, dry your body and put on dry clothes.

6. Eat more nutritious things to enhance physical strength.