First, the benefits of morning exercise
1, keep fit
(1) Scientific morning exercises can improve the function of the nervous system. Through morning exercises, the functional level of the central nervous system can be improved, the strength, balance and flexibility of the body can be improved, and the conversion ability between excitement and inhibition of the cerebral cortex can be improved. Physical exercise can make nerve cells get more energy and oxygen, and make the brain and nervous system get enough energy and material guarantee during intense work. According to research, when brain cells work, they need 10-20 times more blood than muscle cells, and the oxygen consumption in the brain accounts for 20-50% of the total oxygen consumption. Scientific morning exercise can make the brain's excitement and inhibition process alternate reasonably, avoid nervous system process tension and eliminate fatigue.
(2) Improving the function of exercise system and taking part in morning exercises regularly can improve the oxygen storage capacity of muscle tissue, improve the energy supply of muscle tissue and enhance the endurance of muscle tissue, so as to thicken fat fiber, increase the volume and strength of muscle, improve elasticity and make muscle developed, strong and powerful. According to the measurement, the average person's muscle energy accounts for about 40% of the body weight, while the athlete's muscle weight can reach 45-50% of the body weight.
Morning exercises can also improve the nutritional status of bones, enhance material metabolism, increase the organic components of bones, and improve the elasticity and flexibility of skeletal muscles and joint ligaments, thus improving the bending, stretching, bending, compression and torsion of bones, and also improving the range, flexibility and accuracy of joint and ligament transportation.
(3) Morning exercise can improve the ability of respiratory system. Scientific morning exercises can speed up breathing frequency, deepen breathing, increase oxygen intake and improve human oxygen supply capacity. Herman, an internationally renowned German medical professor, pointed out: "Jogging is the best way to keep healthy, and the key is oxygen. The oxygen supply during fitness running is 8- 12 times higher than that during meditation. People who often do morning exercises are slower 1 times than those who don't.
(4) Improve and improve the function of the circulatory system. Regular morning exercises can not only strengthen metabolism, but also improve blood vessel elasticity, increase blood volume, promote blood circulation and improve the body's ability to absorb oxygen. Under normal circumstances, the heart's blood output per minute during exercise is 8 times that of usual. Therefore, people who don't like morning exercises at ordinary times will have heartbeats, shortness of breath, chest tightness and headaches. And morning exercisers will improve their blood circulation and increase their blood flow.
2. Shape the beauty of the body
Body shape and posture can reflect a person's appearance as well as his mental outlook. Body shape refers to the proportion between all parts of the body from head to toe and the size of the muscle group curve. Body shape refers to the appearance and posture of all parts of the body. Good modeling gives people beautiful enjoyment. When people do bodybuilding scientifically, they can choose appropriate actions according to their needs, purposefully correct and improve their body shape and posture, and shape a bodybuilding body. By doing morning exercises, they can consume excess calories, speed up the body's metabolism and prevent subcutaneous fat accumulation.
3. Cultivate spiritual sentiment
Morning exercise can not only make people healthy and beautiful, but also enhance their "mind", adjust their psychological activities and eliminate psychological obstacles. At the same time, morning exercises can also be diversified, entertaining and entertaining, meet the various aesthetic needs of modern people, bring fun to people's lives and cultivate people's good moral quality. Establishing the spirit of collectivism can also cultivate people's good qualities of hard work, unity and perseverance.
Second, the scientific arrangement of morning exercises
1, proceeding from reality. According to the physical and mental characteristics of different age groups, scientifically choose exercise content, determine exercise methods and reasonably arrange exercise load. For example, when people reach middle age, the tissues and organs of the human body are gradually aging, their functions are gradually declining, there are more and more patients, and the demand for exercise is gradually increasing.
Step by step. In the arrangement of practice contents, methods and means, we should pay attention to consistency and systematicness, from simple to complex, from easy to difficult, and gradually improve. The exercise load should also increase gradually from small to large. If you violate the principle of gradual progress, you will not only fail to effectively enhance your physical fitness, but also damage your health.
Perseverance. The improvement of human functional level is a process of gradual development. The good changes in body shape, physiology and biochemistry brought by exercise need to be gradually accumulated from less to more. Only by persistent scientific exercise can we accumulate quantity and get good results.
Third, matters needing attention in morning exercise
1, should be properly hydrated in the morning to increase circulating blood volume and reduce blood viscosity, but remember not to drink too much water, and 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.