Many people have developed the habit of doing morning exercises, which is not suitable for doing on an empty stomach, but we must pay attention to many things, such as not running too fast or for too long, and paying attention to what to eat before running. What should I eat and drink before running in the morning? Have some bananas, apples, bread or salt water.

What should I pay attention to before eating and drinking in the morning? 1 First of all, what do you eat before morning exercise?

What to eat before morning exercise?

Generally speaking, morning exercise is not suitable for complete fasting, because running on an empty stomach will increase triglycerides in the blood of the body. If the triglyceride is too high, there will be "harmful substances" that will harm the heart, cause abnormal heart rate, hypoglycemia during autonomous exercise, and even sudden death.

However, don't eat too much before morning exercise. Eating something before running is mainly to promote the blood circulation system and enhance the kinetic energy of jogging.

Therefore, try to eat some carbohydrates such as bananas, apples and bread and drink some salt water before morning exercise. On the one hand, it ensures the sufficient supply of blood sugar value; On the other hand, the dissolution of sugar can promote the ignition of human fat; Also, you can avoid dehydration in the morning exercise.

It is wrong to do morning exercises to lose weight on an empty stomach.

Perhaps many people think that morning exercise on an empty stomach can effectively lose weight, because after a night of digestion and absorption, blood sugar is low, so the body can immediately activate human fat when exercising. In fact, this idea is not correct.

The human body should activate glycogen before dissolving phosphorus, and the blood sugar level is the most important when encountering difficulties. If the blood sugar level in the blood is too low, the human body can't get the needed phosphorus immediately, which will lead to fainting, greatly reducing the compressive strength of the body for fitness exercise, but failing to achieve the purpose of exercise.

Things that are not suitable for eating before morning exercise

It is not advisable to eat greasy and high-protein food before morning exercise. On the one hand, this kind of food is not conducive to weight loss, and its digestion and absorption are very slow. Thirty minutes is not enough. If you want to wait until they are completely digested and absorbed before doing morning exercises, all the mornings will pass quickly.

In addition, you don't have to eat nuts, fresh fruits, vegetables and fruits before morning exercise. Although it contains rich and colorful nutrients, it also contains a lot of chemical fibers. Therefore, it is best not to touch these ingredients before jogging, otherwise it may lead to muscle cramps or stomach pains.

Do morning exercises thirty minutes after meals.

You need to eat something before doing morning exercises in the morning, but don't go jogging immediately after eating. Because the morning exercise is performed immediately after breakfast, the whole body blood will be concentrated in the limbs, and the blood in the stomach is basically zero, so that only the gastric mucosa will immediately rub against the ingredients in the stomach, and then the morning exercise will cause stomach pain, which will lead to stomach diseases and even gastric ulcers in the long run.

So it is recommended to jog for more than 30 minutes after meals, that is, when the food in the stomach is digested and absorbed.

What should I pay attention to before eating and drinking in the morning? How about drinking honey water before running in the morning?

1, it is best to rest after drinking honey water before running in the morning 10 minute.

After a night's rest, the human body will evaporate a lot of water because of urination and breathing, and the physical energy consumption is relatively large when running in the morning. If you don't replenish water, the human body will be seriously short of water, leading to dehydration, so it is necessary to drink a proper amount of water before running in the morning.

Drink a cup of honey water, because it can nourish the stomach, relax the bowels and be good for the skin. And after drinking water, it's best to rest 10 minutes before running in the morning, otherwise you will get stomach trouble easily, or you will get sick after running in the morning.

2. Morning running time

The best time to run in the morning depends on the season, usually when the sun just appears, and it is usually around 7 o'clock in winter.

In the cold winter, many people choose morning exercises to enhance their immunity. However, outdoor fitness is not as early as possible. Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.

The ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment will lead to endogenous hypoxia, and may cause fatigue, dizziness, pharyngitis and other diseases, which is harmful to health.

3. A place to run in the morning

Try to choose outdoor places with sufficient oxygen for exercise. It is cold in winter, and many people like to go to gymnasiums, swimming pools and other indoor places to exercise. The air quality is poor in winter, and it is even worse in places where there are many people in the room. If it's not a professional training, it's best to choose the right time to exercise outdoors in a place with plenty of oxygen and fresh air. When running outdoors, try to choose places with few cars, good ventilation and air, such as park trails and school playgrounds, and it is best to have elastic ground such as mud and grass.

Third, the benefits of running in the morning.

1, get up early, run out of energy in the body, and directly consume fat energy-lose weight.

2. Jogging is also good for the mental state of the day and will give yourself a bright day.

3, can activate your heart and lung function! German medical professor Herman pointed out: "Slow long-distance running 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 have a slower aging rate of respiratory system than those who don't.

4. Cultivate spiritual sentiment. Morning exercises can not only make people healthy and beautiful, but also strengthen 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.

5. Morning exercise can also improve the function of exercise system, make muscles developed, bones strong and joints more flexible; Improve the ability of the respiratory system, speed up the breathing frequency, increase the amount of oxygen, and improve the oxygen supply capacity of the human body; Improving the function of circulatory system and taking part in morning exercises often will make the myocardial fibers thicker and the myocardium developed. Insist on taking part in morning exercises, which can consume excess calories, speed up the body's metabolism, prevent excess fat and obesity, and shape a perfect body shape.

Fourth, the precautions for morning running

warming-up

Be sure to make full preparations before running in the morning. Simple movements can be done, such as leg press, neck-twisting, ankle joint and shoulder joint movement, but full exercise is required to avoid muscle strain and joint sprain.

Pay attention to the method in morning running.

You must start running slowly in the morning, because your metabolism is very slow when you get up in the morning, and running fast is easy to cause physical discomfort. Jogging or brisk walking for a while, and then accelerating when it's warm. The amount of exercise in morning running should not be too large, and the total time should be controlled at about 30 minutes. After the end, you can practice breathing and stretching properly.

Slow down after a morning run.

After the morning run, you can't stop suddenly or sit down to have a rest. You might as well jog or walk 500 meters to relax your body. You need to rest after the morning run 15-30 minutes before you can have breakfast. You should ensure a good breakfast, and generally choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruits.

Be fully armed when you run in the morning.

You must pay attention to the equipment when running in the morning. You need to prepare a set of sweat-wicking and quick-drying sportswear to avoid the discomfort caused by clothes sticking to your body after sweating. At the same time, you also need a pair of breathable and heat-dissipating sports running shoes, which can quickly take away the heat on your feet and bring cool and comfortable sports pleasure.