Don't go on an empty stomach before morning exercise. When doing slow exercise, the energy of exercise mainly comes from the decomposition of fat. At this time, the free fatty acids in human blood will increase significantly. Although these free fatty acids are the main source of myocardial activity and energy. But too much accumulation will become a toxin that harms the heart muscle, especially the elderly. Therefore, you should eat a small amount of carbohydrates before morning exercise, such as drinking a cup of sugar water, milk, soy milk or malt extract, but you can't eat too much.

What are the advantages of morning exercises?

Enhance physical fitness, enhance muscle strength, improve immunity, improve physical coordination and responsiveness, shape the body, relieve mental stress, improve mental state and enhance willpower.

Aerobic exercises such as long-distance running can enhance the cardiopulmonary ability, ball games can improve the reaction ability, the coordination ability of eyes, hands and legs and the flexibility of the body, yoga and other training can help improve the flexibility of the body, and roller skating can exercise the balance ability.

Overcoming and surpassing oneself in the process of exercise can improve self-confidence and willpower.

How to exercise;

There are many morning exercises, people of different ages can choose different projects, and the elderly take low-intensity safety as the basic principle; Young people can choose high-intensity and interesting projects; Middle-aged people are in between.

Morning exercises suitable for young people include jogging, skipping rope and ball games. Among them, jogging (or alternating walking and running, or variable speed running) can control the exercise intensity within the aerobic heart rate range by controlling the speed, which is the cheapest and most convenient exercise for everyone. Skipping rope is very effective for heart and bone health. Ball games are very interesting.

Exercise suitable for middle-aged people in the morning exercise includes kicking shuttlecock and popular fitness paths-cycling on fitness paths for 20 to 30 minutes every day can improve muscle strength, aerobic capacity and flexibility.

The most suitable exercise for the elderly in the morning exercise, besides walking, is aerobic exercise that can be persisted for life, and it is a soothing and lasting traditional health-keeping exercise, such as Tai Ji Chuan Sword, Guide Boxing, Six-character Tactics, Wuqinxi, Kung Fu Fan and so on. Exercise needs the close coordination of body regulation, breathing regulation and heart regulation to be effective. Either way, returning to nature and relaxing can achieve the purpose of fitness.

Morning running is a simple and easy way to exercise, and many girls prefer to exercise in this way. But it should be noted that running on an empty stomach is actually harmful to health. Because people's blood sugar level will drop rapidly when running on an empty stomach, it is easy to induce hypoglycemia, syncope and arrhythmia when the blood sugar level is low. So eat a small amount of carbohydrates such as biscuits before jogging in the morning.

In the morning, properly replenish water, increase circulating blood volume and reduce blood viscosity, but remember not to drink too much water. 150-200ml is appropriate to avoid increasing the burden on the heart and gastrointestinal tract.