Many people think that the earlier the morning exercise, the fresher the air, the better the effect, especially going to parks and Woods, which is equivalent to taking oxygen in a free oxygen bar. In fact, doing morning exercises in the park before sunrise is one of the misunderstandings of morning exercises, which not only fails to achieve the expected results, but may damage your health.
The air is cleanest in summer and autumn, and the air pollution is the most serious in winter and early spring. In a day, the pollution is the most serious in the morning and evening, and the air is cleaner in the middle and afternoon. This is because residents' small stoves and factory traffic emit the most waste gas in the morning and evening of winter, and green plants rely on sunlight for photosynthesis, inhaling carbon dioxide and exhaling oxygen. There is no sunshine at night, and the sun doesn't come out. Green plants inhale oxygen and spit out carbon dioxide gas like people. At night, carbon dioxide gas emitted by plants is deposited in the air, so it is not good to get up early in the morning, so don't exercise too early in the morning, but after sunrise, preferably from 6 to 9 o'clock. Because the inversion layer was destroyed at that time, pollutants spread outward, and sunlight also made park plants begin to discharge oxygen.
According to a British medical study, the immune system works worst in the morning, so exercising in the morning will increase the chance of getting sick. In the morning, the secretion concentration of "motilin" which inhibits immune system function is higher than that at other times of the day, while the secretion of IGA, which represents immune system function, is lower. When the immune system can't play a protective role normally, it is easy to cause infections such as bacteria, viruses and fungi, which makes it easy to get sick.
Of course, it doesn't mean that you can't exercise in the morning, but you can't exercise immediately. That is to say, when you start a day's exercise, you must first be prepared for it. After waking up in the morning, close your eyes first, and then do 10 minutes of healthy exercise slowly in bed, which is conducive to preventing cardiovascular and cerebrovascular diseases, enhancing the functions of various organs, and preparing for morning exercises the next day to prevent injuries or physical discomfort.
Comb your hair with your fingers for one minute: comb your hair with your hands and fingers from the forehead to the back of your head in turn to enhance blood circulation in your head and increase blood flow in your brain, which can prevent vascular diseases in your brain and make it black and shiny.
Gently massage the helix for one minute: gently massage the left and right helix with your fingers until it is warm and comfortable, because the helix is spread all over the body acupuncture points, which can dredge the meridians, especially for tinnitus, dizziness, forgetfulness and other symptoms.
Turn your eyes for one minute: the eyeball can turn clockwise and counterclockwise, which can exercise the eye muscles and be refreshing and eye-catching.
Rub your nose with your thumb for one minute: tapping your teeth and rolling your tongue can promote blood circulation of your roots and gums and strengthen your teeth. Curling the tongue can make the tongue move freely and increase sensitivity.
Stretch and flex limbs for one minute: through stretching and flexing, blood can quickly return to the whole body, provide sufficient oxygen and blood for the heart and brain system, prevent acute and chronic cardiovascular and cerebrovascular diseases, and enhance the flexibility of large and small joints of limbs.
Gently rub the navel for one minute: alternately rub the navel with both hands and palms, because the navel is located in Shenque, Guanyuan, Qihai, Dantian and Zhongyu, especially Shenque, which can prevent and treat stroke. Gently rubbing also has the function of refreshing and invigorating qi.
Abdominal contraction and anus lifting for one minute: Repeated contraction and anus lifting can enhance the contractility of anal sphincter, promote blood circulation and prevent hemorrhoids.
Pedal the soles of your feet for one minute: lie on your back and pedal the soles of your feet alternately to make them feel warm. After kicking the soles of the feet, it can promote the blood circulation of the whole body, and has the effects of activating meridians, strengthening the spleen and stomach, calming the heart and calming the nerves.
Turn left and right for one minute: turn gently on the bed to exercise the spine and waist muscles.
After 10 minutes of healthy exercise, you can start a day's exercise after sunrise. But we should also pay attention to the following situations to avoid the loss outweighs the gain.
In the morning, you should properly replenish water. Replenishing water can 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.
The best heart rate for morning exercise should be controlled between 120- 150 beats/min. According to the research, when the heart rate is below 120 beats/min, there is no obvious change in blood pressure, blood components, urine protein and other indicators, so the fitness value is not great. When the heart rate is 140 beats/min, the fitness effect is obvious, and when the heart rate is 150 beats/min, the cardiac output is large and the morning exercise effect is the best.
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.
Not suitable for morning exercise in rainy and foggy weather. The current "fog" is different from the previous "water mist". Because of the serious pollution, it is mostly "pollution fog" now. Tiny droplets contain a lot of pollutants and pathogenic bacteria. When you do morning exercises, you will breathe more pollutants. In severe cases, it will cause dyspnea, chest tightness and palpitation. Heart disease, cerebrovascular disease, especially not going out for morning exercise. Stay away from the Woods for morning exercise on rainy days. Don't do morning exercises in the forest on rainy days. Although you can still do morning exercises in rainy days, don't do it in the forest, because at this time, trees will still breathe oxygen and spit out carbon, which will cause carbon dioxide poisoning. At the same time, it is not suitable for morning exercise on the roadside, near factories and crowded places, which is seriously polluted and harmful to the body. If you don't pay attention to scientific fitness, you may not achieve the effect of exercising.
It is not advisable to sleep after morning exercise. Many people have the habit of going back to sleep after exercise. This habit should be changed, because it is easy to confuse the biological clock, leading to fatigue and premature aging.