Have you seen the first ray of sunshine in the morning? Most people don't. I really admire those who insist on doing morning exercises, because getting up early every day, especially in the cold winter, is really a torture and test of people's will. However, there is no doubt about the benefits of morning exercise. However, we will struggle with a question: should we eat first and then practice, or practice first and then eat?

From the perspective of sports, how to do it?

After 8 to 10 hours of sleep, the body is empty. At this time, going to exercise, such as running, will be more conducive to cutting into the state where fat is the main energy supply and to losing weight, whether you are doing strength training or endurance training. But fasting exercise can also cause some problems, such as arrhythmia and dizziness caused by hypoglycemia.

But after eating and practicing, we will also worry that the exercise effect is not as good as an empty stomach. So what should we do? Of course there is a way:

(1) In order to avoid hypoglycemia, you can drink some low-sugar drinks, such as honey water, before exercise.

(2) Friends who want to lose weight can eat some carbohydrate foods with low GI (glycemic index) before starting training, or eat a high-protein breakfast, which will neither be hungry nor affect the effect of losing weight in morning exercise.

(3) Friends who want to gain muscle can eat some foods with high GI, high carbon, high moisture and high protein before training, which will be very beneficial to muscle growth.

It can be seen that whether morning exercise needs an empty stomach, eating before exercise or eating after exercise is not the key. You should decide whether you need an empty stomach or eat something first and what to eat in the morning exercise according to your exercise goal.

Healthy people, especially young people in their twenties and thirties, can do morning exercises on an empty stomach, but not for a long time. It is not recommended for the infirm, cardiovascular patients and the elderly to do morning exercises on an empty stomach.

From the perspective of time arrangement, how to do it?

It's not over yet. If you eat in the morning, you can't exercise immediately. It is best to start running after meals 1 to 2 hours, and strength training should wait at least 1 hour. For most office workers, there are a lot of things to do in the morning, such as making breakfast, taking care of the children to get up and send them to school, and rushing to wash clothes. There is not much time to do morning exercises until the food is digested to a certain extent. Practicing on an empty stomach before breakfast seems to be the only option. Therefore, morning exercisers must make appropriate choices during exercise, during breakfast and within a limited time after getting up in the morning. Yu Xingjun gives you two plans for your reference:

(1) If you have to come to work at the company at 8: 00 or 9: 00, there is only one way to eat before you practice. Get up early enough and leave at least 1 hour for food digestion before exercise.

(2) If your goal is to lose weight, then make sure that the duration of exercise is not less than 1 hour, so it doesn't matter whether you practice on an empty stomach. The effect of losing weight is the same. You can eat it after practice.

In fact, it doesn't matter whether you do morning exercises on an empty stomach, eat first and then practice, or practice first and then eat. The focus is on the fitness effect you want. Losing weight, shaping or gaining muscle depends not only on these two factors, but also on the overall exercise and fitness arrangement and diet plan to a greater extent. Grasping the details helps to improve the exercise effect, but don't catch the sesame seeds and lose the watermelon!

The nutrients in the body are digested and absorbed overnight, and the body is in a low metabolism stage. If you don't make some supplements before exercise, it is easy to cause cardiovascular and cerebrovascular diseases. So before doing morning exercises, I suggest eating something first.

I am 82 years old. I played Tai Ji Chuan on an empty stomach for more than 40 years in the morning. I don't have any problems. I am in good health, and all indicators of internal medicine are normal. I once heard a health expert say that you need to eat before exercise. I felt very uncomfortable after changing it. I only tried it for a few weeks and then changed it to exercise first and then eat. I don't think I should listen to those theoretical experts and do what I feel comfortable with.

Exercise after drinking water is the most reasonable! For at least half an hour.

I don't eat right or wrong, as long as I am comfortable. I never eat when I get up early to exercise. I don't feel well after eating and exercising. I have been exercising on an empty stomach for nearly twenty years.