What should I pay attention to in the morning run? When is the best time to run in the morning?
1 and around 6-7 o'clock
Physiologists have confirmed that the best time for morning running is 6: 00 to 7: 00 in the morning, and the exercise time should be half an hour. If the morning running time is too long, it will also bring some bad effects. In fact, at 3-5 am, the strength, endurance and speed of human muscles are very poor, and the function of human organs is also very low. At this time, it is impossible to run in the morning. Only physical strength, sensitivity and adaptability are the highest, which is beneficial to morning running.
2. Preventive measures
First of all, don't do too much exercise in the morning run, even jogging and brisk walking can do it. After a morning run, you need to practice breathing and stretching. It is best to control the time of running in the morning within 25 minutes. Secondly, it is best to drink a cup of warm water before running in the morning, or you can put a little salt in it, which can achieve good health care effect. In addition, before preparing for running, you must do some preparatory actions, such as leg press and swinging arm, to avoid cramps and sprains.
The night before running
1. Have a nutritious dinner, but in advance:
The last night's dinner is to store the energy of the next day, so eat well. Experts suggest that we should eat well digested, high-carbohydrate and protein dinners, such as vegetable fried rice and tofu.
2. Are you ready to jog? Guy? ：
When we get everything ready, we will say. Can't you give yourself a chance to be lazy? Of course, you don't have to go out early in the morning and find nothing.
Dim the lights:
When we sleep, our bodies secrete. Melatonin and dark environment can stimulate the secretion of melatonin. Half an hour before going to bed, dim the indoor lights and turn off all electrical appliances, because electromagnetic waves can deceive our brains, so our brains can't rest.
4. Sleep ceremony:
If you do strenuous exercise or think hard before going to bed, it may affect your brain's rest time, and insomnia will be bad then, so you'd better do some relaxing activities before going to bed, such as taking a hot bath, drinking a cup of hot tea, reading a book, or doing stretching exercises. These activities can help us relax and remind our bodies that it's time to rest!
5. Set the alarm clock (you can prepare two):
One alarm clock doesn't wake up, and the other doesn't feel anything. It's so uncomfortable! Try to keep the alarm clock out of reach when lying in bed, so that when we are woken up by the alarm clock in the morning, we must get up and turn it off. Also, now the mobile phone alarm clock has a snooze reminder, which will ring every 9 minutes, unless you unlock it, it will ring nonstop!
Before running.
1. Turn on all the lights:
You can't just turn on a small light! We must turn on the light at its brightest, so as to remind our brains, "It's time to get up and work! 」
2. Have a snack:
In the morning, the body energy is very low, and the stomach is sensitive. It is not suitable to have a big breakfast before running. You can choose to use poached eggs with a slice of toast, energy bars or bananas. That is, a small amount of food can raise our blood sugar and provide our body with energy. The most important thing, don't forget? Drink water? !
3. Have a cup of coffee before going on the road:
Coffee can refresh us and help us improve our exercise efficiency. We can get up with a letter, watch TV, have a cup of coffee and wait until we are fully awake before going out.
4. Give yourself an encouragement:
Give yourself a sports motto! For example, you are ready to beat them (either yourself or your running friends on the road), and then put on your running shoes and go jogging!
Before you start running.
1. Basic warm-up exercise:
The most basic stretching exercise? Be sure to do it, or walk for 10 minutes, wait for the body to get a little warmer, and get ready to run again. Don't forget that your joints are very fragile. Be sure to do enough warm-up exercises!
2. at first, run slowly
You can start running at a slower speed of 1 km. For example, it usually takes 6 minutes to run 1 km. Now you can run in eight minutes. Start slowly, get used to it and continue running, and the efficiency will be higher!
The correct way to lose weight by running in the morning is to lose weight by running for more than half an hour in the morning.
To lose weight, you should run for at least half an hour in the morning. Because jogging in the morning belongs to aerobic exercise, aerobic exercise takes at least half an hour to start consuming energy in the body.
Warm up and lose weight before running in the morning.
Doing some warm-up exercises before running in the morning can make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. If you can swing your arms, legs, bend over, turn around and squat first, you should pay special attention to moving your hips, knees and ankles.
Don't lose weight by running in the morning.
Never think that the faster you run, the more fat you burn. On the contrary, when you run very fast, the oxygen in your body is insufficient, and your body is doing anaerobic exercise, so fat can't fully participate in combustion, so it can't be consumed. On the contrary, aerobic exercise with relatively low exercise intensity can promote fat burning in your body.
Massage in time to lose weight after running in the morning
It is suggested to spend 5- 10 minutes for massage after morning running, which can relax the leg muscles and make the legs slim. At the same time, it is better to soak your feet with hot water before going to bed at night, which can effectively eliminate the problem of leg obesity such as edema, thus achieving the effect of stovepipe.
It is advisable to run to lose weight the next morning.
Although jogging is good for keeping healthy and losing weight, experts say that running every morning is not recommended. The best way is to run once every other day. Run about three times a week in the morning? Five times. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Control of running rhythm in morning running to lose weight
Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.
(1) Suitable exercise intensity: heart rate per minute 170- age. For example, if a runner is 40 years old, his suitable heart rate when running should be about 130 beats/minute.
(2) The number, time and distance of practice: 4? Five times, 30 each time? 40 minutes, about 5000 meters away; Middle-aged and elderly people 4 times a week, each time 25? 30 minutes, the distance is about 3000 meters. Try to lose weight and run for as long as possible.
Eat something to lose weight before running in the morning.
You should lose weight by running in the morning, but you can't run completely on an empty stomach. It is best to eat some carbohydrates such as bananas and steamed buns before running in the morning. On the one hand, it ensures the adequate supply of blood sugar. On the other hand, the decomposition of sugar can promote the burning of fat.
Lose weight by running in the morning and replenish energy in time.
If you feel exhausted all the time during the morning run, you are probably not getting enough energy. Therefore, eat foods with high sugar content 90 minutes before exercise, and sugar will quickly replenish your energy. At the same time, don't forget to replenish energy after exercise, so that you will always be full of energy and energy!
Related content: Seven precautions for women's morning running.
1, morning running is not suitable for heavy exercise. So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes. The important thing about running in the morning is that you can persist. You'd better find a partner to exercise with.
2. It is best not to eat before running, but if you are in poor health or the weather is cold, you can consider eating a biscuit to integrate the acidity and alkalinity of your stomach. You can also drink a glass of warm water, and it would be better if you put a little salt. There is a saying in health preservation? Drink salt water early and honey late? Especially suitable for this season.
3. Do some warm-up exercises before running, such as leg press and swinging arms. If you go shirtless directly, it is easy to cause sprains, cramps and other phenomena, so that you can stretch your body after a sleepy night and welcome the beginning of this new day.
4. Choose suitable running shoes and breathable clothes. Running shoes should fit without rubbing their feet, the temperature is low in the morning, clothes should be breathable and warm, and colds should be prevented after exercise.
The best time for morning running depends on the season. Generally, the sun is best when it first appears, and it is usually around 7 o'clock in winter. At this time, the temperature is suitable and there are few pedestrians. It is definitely the best time to exercise.
6. After the morning run, you need to rest 15 minutes to have breakfast. Breakfast should be guaranteed. Generally, you should choose light and nutritious foods, such as soybean milk, eggs, steamed bread and fruits.
7. Morning running can make people feel good all day. You can run four days a week, and it is more appropriate to practice dumbbells for three days. Don't hold your breath when you run in the morning. Holding your breath will put a great load on your heart.
The benefits of running in the morning:
What is proper morning exercise? The source of vitality? The first start of the day's activities, yes? Switching effect? . Light morning exercises can make people full of energy and vitality all day, and enhance their sense of humor and artistic appeal, which is not easy to cause endocrine disorders, and can also reduce anxiety and improve sleep quality. All this is achieved on the basis that light morning exercise can enhance the order of human biological clock. Morning exercise should be moderate, and it will be effective only if you stop sweating. The air is fresh in the morning, and running for a while will make people full of emotions; Morning running can improve the function of all organs in the whole body to a higher level and improve the metabolic rate of the day.
Running, eating breakfast and having a rest after work can not only enhance physical strength, but also make the body flexible and quick-thinking, which is helpful to improve work efficiency. Some studies have found that people who exercise in the morning are more likely to stick to the plan than those who exercise at other times. Morning running is conducive to the formation of good living habits, and many friends regard it as a means to develop the habit of going to bed early and getting up early.
It is often said that life lies in exercise, and scientific exercise can increase human immunity. Many people have been doing morning exercises for many years. However, due to the poor air circulation in winter morning, various harmful substances such as nitrogen oxides and hydrocarbons produced by coal burning and automobile exhaust emissions are not easy to spread, and respiratory diseases are prone to occur after inhalation. Therefore, experts suggest that it is best not to do morning exercises in bad air or foggy weather and minimize outdoor activities.