Jogging in the morning can make bones young. Morning running makes some of our friends like a kind of health-keeping exercise, so it is also good for morning running. What do you need to pay attention to when running in the morning? What are the benefits of jogging? Let's talk about it together
Jogging in the morning can make your bones young 1. Running can exercise heart and lung function, enhance muscle strength, and continuous and effective jogging can also consume energy and reduce fat.
Japanese researchers made a comparative examination of the bone changes of two groups of subjects: 4 1 jogging member aged 30 to 80, and 86 men and women who don't like sports very much. Finally, it was found that the bone mineral density of vertebrae, femoral joints, leg bones and arm joints of joggers was about 40% higher than that of non-joggers. As far as men are concerned, the longer jogging time in a week, the higher bone density. As for women, bone mineral density is directly related to jogging history. Only those who insist on jogging can achieve the same effect as young people's bone density.
Physiologists suggest that jogging in the morning will put a lot of pressure on the heart, because the heart is usually unable to adapt to full exercise in the morning. Jogging can stimulate the body to secrete a lot of hormones and make the heart beat faster. When jogging in the morning, people's adrenaline secretion is 2 to 4 times higher than that in the afternoon or evening. Experts believe that jogging in the morning may cause thrombosis and promote heart failure, while jogging at night may reduce the tendency of thrombosis and prevent heart failure.
Although running is simple, if the posture is not correct, it will not only fail to achieve the ideal fitness effect, but may also bring harm to the body. When running, the leg movements should be relaxed. One leg pushes back, the other leg bends its knees and swings forward, and the calf naturally relaxes. Swing forward by your thighs, driving your hips to swing forward and upward. Start with your feet on the ground, and then quickly transition to full-foot landing. You can't run with all your feet on the ground, which will easily lead to tibial periostitis in the long run.
In addition, it is also important to swing your arms naturally when running. Correct swing arm posture can maintain body balance and coordinate pace frequency. When swinging your arm, relax your shoulders, bend your arm about 90 degrees, make a fist with both hands and swing naturally, slightly inward when swinging forward and slightly outward when swinging backward.
Jogging in the morning can make your bones young. Of course, jogging after meals can help you lose weight. It should be noted that if you are close to the running time (less than an hour), don't eat too much or eat too much, just choose a digestible mat meal (bananas, almonds, yogurt and fruits can be used).
Eating rice within an hour before running is not easy to digest. Eating (or other white carbohydrates) after running helps the body to restore energy and prevent excessive muscle decomposition. This is because rice will be converted into sugar as body energy. Eat 45-60 minutes after running, and your body can use them efficiently. Within 1~2 hours after running, this time period is the time when you don't have to worry about getting fat. The absorption and utilization rate will be high, growth hormone will be secreted, and the body can be repaired. The best running time is 15: 00- 18: 00 in the afternoon. Eating after running can replenish energy without getting fat.
When you go out for a run, you should neither be hungry nor eat too much. For beginners, drink a glass of water half an hour to an hour before running and eat some high-sugar food or snacks (banana custard, milkshake). Foods high in nutrition and fiber usually cause stomach problems, especially for beginners. Don't eat too much oil, protein, salad and fruit before running (bananas are an exception, because most people's stomachs can accept them).
After running, our body begins to supplement the consumption during exercise through anabolism. At this time, you must add enough protein and carbohydrates. You can eat after a 50-minute rest after running. Whole wheat coarse grains, salmon, black bean rice porridge, fried tofu, white rice and chicken breast are all good choices.