Can urbanites who are under great pressure to go to work, have fun after work and have their exercise time greatly shortened really not adjust their body and mind? In fact, this time can be used before going to work in the morning, and morning running is a good way to exercise. Let's talk about how to do morning running healthily and scientifically.

Tools/raw materials

Perseverance and perseverance

Good running habits

Methods/steps

Make a running plan, corresponding to the working hours, get up 2- 1.5 hours before going to work for running exercise, set the alarm clock, and set the latest sleeping time at night according to the morning time to ensure adequate sleep.

Get up on time, drink a glass of warm salt water first, and then start routine actions such as washing and defecation. There are two reasons: First, run for 20 minutes after drinking water, and running immediately after drinking water may lead to "breath holding" and stomach trouble; Second, drinking water in the morning can alleviate the water shortage last night, adjust the concentration of body fluids, and achieve a balanced state; And is beneficial to timely excretion of metabolites accumulated all night. Old people often say "salt water in the morning, honey at night".

After getting up for 20 minutes, set off for a morning run. It is worth noting that you cannot run on an empty stomach in the morning. Drinking salt water is one way, and you can also use some snacks or bananas appropriately. Be careful not to overdo it. There are two reasons: first, because of fasting exercise, free fatty acids in human blood increase significantly. If there are too many free fatty acids, there will be "poisons" that damage the myocardium. This "poison" often leads to abnormal heart rhythm and even sudden death; Second, running When you only drink water and a little snacks on an empty stomach, then the energy to maintain exercise can only rely on burning fat.

Do warm-up exercises. It is considered that there is no need to do warm-up exercise before exercise, especially before running, which is especially important for leg stretching. Only by fully warming up and stretching in place can the calf be put into the "weight loss war" at its best. The preheating time exceeds 3 minutes.

Start running. There are several things to pay attention to in maintaining the correct posture. 1, the way to avoid the calf thickening, the foot touches the ground, and then the whole sole touches the ground for jogging; 2. Face forward, chest out, chin as far as possible, don't put it away, this will make the upper body naturally straight; 3. Take a deep breath and open the chest, so that the upper body can stand, and more power can be generated when running forward, so that it is not difficult to run. 4. Swing your arms, the elbows naturally bend, put them on both sides of your body to relax, the ring finger and little finger naturally bend, and the thumb, forefinger and middle finger naturally open, without deliberately swinging your arms. 5. Be careful not to move. ? Stop running, stand up straight with your feet slightly open, tighten your hip muscles, stretch your arms forward, close your palms and cross your fingers, then lift your arms up, palms up, stretch your arms in the sky, then raise your head, stand your toes vertically, lift your whole body up, and then continue running, so that you can start running more easily.

Stretching and relaxing exercise after running, stretching after exercise is the focus of calf shaping. Stop running for five minutes, then drink water, and then take a rest before eating. Eating immediately after exercise will reduce the secretion of gastric acid, affect the digestion of food, and cause stomach problems over time. In addition, don't eat too hot food after exercise in winter.

The best time for morning running is 8-9 o'clock, which is the best exercise time for lung function. The exercise time is usually between 30 and 60 minutes. Only in this way can the body adapt to the intensity of exercise. It will take at least half a month to see the change, but it will take longer to reach the ideal state. In short, moderate exercise can regulate physical and mental health, shape the body, and the most important thing is persistence.

It is a good habit to keep running in the morning. First of all, doing some exercise before going to work can cheer you up and put yourself into your work better. Nowadays, many office workers like to sleep late. When they sleep until they are about to go to work, they will get up in a hurry. As a result, they will go to work unkempt and wander for a few hours before going to work, which has a great impact on their career prospects. This is a great harm to friends who often work in the office.

Finally, I have to say that fitness and running are generally best arranged in the morning, followed by around 9 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. Many people say that the oxygen content in the morning is low (plant respiration), but the fresh air in the morning is also reflected in the small amount of inhalable particles. PM2.5 is serious in the city now, so it is strongly recommended to run in the morning.

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