The first benefit: promoting blood circulation, reducing fat and shaping.
When I get up in the morning, my metabolism is just saturated. Having rested for seven to eight hours, I am full. Running in an energetic morning can consume excess calories in the body and increase the speed of blood flow in the body. Running for more than 40 minutes every day can not only enhance physical fitness, but also achieve the effect of reducing fat and shaping the body.
The second benefit: energy fills the lungs and improves work efficiency.
In the process of doing sports, you can make yourself feel more energetic, which is conducive to the whole day's work. If you don't get into the habit of running in the morning, you will get into the habit of going to bed late, so you will feel very weak and tired during the work.
The third benefit: enhancing cardiopulmonary function and strengthening physical fitness.
In addition, morning running can also enhance the ability of cardiopulmonary resuscitation. The lungs and heart of the human body are particularly important organs, which dominate a person's physical condition. If you don't like sports at ordinary times, your cardiopulmonary ability is not very strong. Choosing to run in the morning can make your heart and lungs function stronger and healthier.
The wrong posture of running in the morning may greatly reduce your training effect.
1. Too much exercise in the morning run.
Running can pull us out of the confusion after waking up, but it should be noted that if you run too much, it may consume our spirit and make you unable to carry out your daily work smoothly. Jogging is recommended in the morning to speed up walking. After running, you can practice breathing and stretching properly, and the total time is controlled at about 25 minutes. Don't worry, there is not enough exercise. In morning running, which requires willpower, persistence is the most important thing, and the running amount can be gradually improved ~
2: No breakfast
If you run for less than half an hour in the morning, the runner can skip breakfast. But eat at least one snack, a banana or even half a banana before running, so that you won't run on an empty stomach. If the running time is too long or the intensity is too high, you must consume 100-200 calories one hour in advance, otherwise the energy in your body is not enough to maintain high-intensity training. Muscle energy on an empty stomach can't make you run far or fast. If you don't eat breakfast, you can't get a good exercise effect. In addition, after the morning run, you need to rest 15-30 minutes before eating breakfast, and you must ensure that it is good. Generally speaking, you should choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruit.
3. Don't adjust the running time in the morning.
I often hear people complain that staying up late and getting up early will be a "stupid day". In fact, if you get enough sleep, getting up early is still very sleepy, probably because the time of getting up early is unreasonable. The best time to run in the morning depends on the season. It is usually the best time for the sun to appear for the first time. Summer can be advanced to 5 o'clock, and autumn and winter are generally around 7 o'clock. This season, don't be too hard on yourself, the biological clock should be adjusted!
Take a nap after the alarm clock rings.
Many people have this habit. After the alarm clock rang, they turned off the alarm clock and took a nap. As a result, they suddenly overslept and got up in a hurry ... This habit of getting up is not good for their health.
5. When sleep time is insufficient, the body can repair itself, promote the secretion of growth hormone, and prepare for the next day's training. Therefore, the night before the morning run, runners should ensure 8 hours of sleep. Similarly, don't eat too late dinner the night before your morning run, and don't eat some indigestible food, so as not to affect your sleep.