Physiologists have confirmed that the best time for morning running is 6: 00 to 7: 00 in the morning, and the exercise time is half an hour. It is not good to run in the morning or run for a long time in the morning. The specific reasons are as follows:
1, the physiological function is relatively low.
When I just got up in the morning, the cerebral cortex was not fully excited, the physiological function was still in a certain state of inhibition, and the functions of various organs of the human body were relatively low. Some data show that muscle speed, strength and endurance are in the worst state from 3 am to 5 am. The best exercise time should be when the physiological function of exercise is the best, when the physical strength, agility and adaptability reach the peak, and when the heart rate and blood pressure rise most steadily, physical exercise is the most beneficial to health. When the motor function is the worst, it is easy to get tired and the probability of sports injury will increase.
2. hypothermia
Scientific research has found that the change of body temperature will greatly affect the quality and effect of exercise, that is, the higher the body temperature during exercise, the better the effect.
3, the blood is sticky and easy to form blood clots.
There is no water intake in the long night, but water is continuously lost through the skin, mucosa and urine, which makes the blood viscous in the morning, slows down the flow rate and increases the probability of thrombosis; On the other hand, the oxygen demand of muscles increases during exercise, and viscous blood is not conducive to muscle blood supply.
4, the heart load is large, the regulatory function is unstable, and the risk of sudden death is increased.
Sports medicine experts have found that the heart rate and blood pressure rise faster in the morning than in the afternoon, and the heart burden is heavier, which is easy to cause relative myocardial ischemia and increase the risk of sudden death due to exercise. A survey by researchers at Harvard Medical School in the United States found that the peak of heart attack is from 6 am to 9 am every day. Therefore, patients with heart disease should avoid exercise during this period.
Five benefits of morning running
1, running in the morning can lose weight.
The main reason why most people run is to burn calories, that is, to lose weight. Some experts even think that running on an empty stomach in the morning burns more calories than at other times. Your metabolism starts early and runs long enough, so you can burn more fat. If you run on an empty stomach, you have to consume the only energy in your stomach. You know, an empty stomach is where your body stores fat. If you want to lose weight more effectively, make running the first thing in your day.
2. Morning running can calm you down.
Most runners think that running can clear their minds and continue their creativity. When the road is stepped on, the problem will be solved and the idea will bloom. This may be related to the release of endorphins, which will bring calmness, tranquility and freshness to the body and mind. Why not immerse yourself in powerful endorphins in the morning? If you know a hard day, a good way is to take the initiative and go out for a run in the morning. Try it, and you will find that the work pressure will be much less than before.
3. Morning running opens up new motivation every day.
Running in the morning, all the typical excuses to avoid exercise (such as no time, being too tired after work or not being able to get along with relatives) can be sidelined. Now those spare time can be used to take care of other things, or stay on the sofa without feeling guilty at all. Completing the exercise in the morning will also give you continuous motivation throughout the day, and you won't make excuses for other important tasks that you don't usually want to do.
4. Running in the morning can reduce waste gas.
One advantage of running early is that you can start exercising before the cars and cars on the road pollute you. Automobile exhaust will increase the risk of heart disease and cancer, so if you want to breathe the freshest air, put on running shoes early in the morning.
5. Morning running can exercise endurance and run farther.
This is obvious, the air can not help but be fresh, and the temperature in front of the sun baking road is relatively low. Morning running is a good way to avoid hot and humid weather and heatstroke. Exercise in cool weather usually runs a little farther than in hot weather.