Morning running can achieve rapid weight loss. No wonder some people are willing to get up when they are sleepy. Fitness can promote the metabolism of the body, and we can also improve our physical fitness while exercising. Different people should arrange exercise time according to their living habits. There are also many ways to exercise. No wonder some people are willing to get up when they are sleepy. Let's act quickly!

Morning running can achieve rapid weight loss. No wonder someone wants to get up again. 1 We live in the smog of the city every day. Although the smog in southern cities is not big, there are too many vehicles, exhaust gas is vertical and horizontal, and urban development is dusty, so getting up early to breathe the first breath of fresh air in the city is good for your health and refreshing.

Not only can you breathe fresh air, but you can also run farther. When the sun rises in the morning, it is the lowest temperature in a day. Exercise in cool weather usually runs farther than in hot weather. So, if you run 5 kilometers at dusk, maybe you can reach this mileage in the morning.

Of course you can lose weight better. Some experts even think that running on an empty stomach in the morning burns more calories than at other times. It depends on two things: your metabolism starts early and you run long enough, so you can burn more fat. Second, if you run on an empty stomach, you have to consume the only energy in your stomach, because an empty stomach is where you store fat in your body. So if you want to lose weight, you can choose to run in the morning.

If I can fall asleep at night 10, I think I will choose to run in the morning. It's a pity that you are born a night owl. Don't embarrass yourself, but go to fun run silently.

Matters needing attention in morning running

1, have some.

To lose weight by running in the morning, it is best to eat some food first, such as carbohydrates such as steamed buns. On the one hand, it ensures the sufficient supply of blood sugar, on the other hand, the decomposition of sugar can promote the burning of fat.

2. Prepare and warm up

Before running in the morning, you should check your sporting goods, bring your watch and choose your own sports shoes to create a comfortable running process for yourself. In addition, you must do some warm-up exercises in the morning run, which can improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. For example, you can move your hips, knees and ankles by swinging your arms, swinging your legs, bending over, turning around and squatting.

When running in the morning

1, avoid too fast.

Never think that the faster you run, the more fat you burn. On the contrary, when you run fast, there is insufficient oxygen in your body, and your body is doing anaerobic exercise, so fat can't fully participate in combustion, so it can't be consumed. On the contrary, if the intensity of exercise is low, aerobic exercise can promote fat burning in the body!

2. Run for more than half an hour in the morning

To lose weight, run for at least half an hour! Because jogging in the morning belongs to aerobic exercise, aerobic exercise takes at least half an hour to start "burning" human body fat.

3. Control the running rhythm

Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness and weight loss. Heart rate index is generally used to measure exercise intensity. Generally speaking, the suitable exercise intensity is per minute 170 heart rate. For example, if a runner is 30 years old, his suitable heart rate when running is about 140 times per minute.

After a morning run

1, massage in time

It is recommended that the baby massage the legs for 5 to 10 minutes after running, so as to relax the leg muscles and make the legs slim.

2. Replenish energy in time

You need to replenish energy in time after exercise. It's best to drink a little light salt water and eat a little low-calorie food after running to keep yourself full of energy and energy!

Matters needing attention

1, it is advisable to run 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 every other day, about 3-5 times a week. On the day when you don't run halfway, the baby can do stretching exercises to increase the flexibility of the whole body, which is of great help to promote the smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.

2, practice times and distance

The number, time and distance of practice: 4-5 times a week for teenagers, 30-40 minutes each time, with a distance of about 5000 meters; Middle-aged and elderly people spend 25-30 minutes four times a week, with a distance of about 3000 meters.

Morning running can achieve rapid weight loss, no wonder some people want to get up again. 2 Japanese researchers made a comparative examination of the bone changes of two groups of subjects, namely 465,438+0 jogging members aged 30 to 80, and 86 men and women who usually don't like sports. Finally, it was found that the bone mineral density of vertebrae, femoral joints, leg bones and arm joints of joggers was about 40% higher than that of non-joggers. As far as men are concerned, the longer jogging time in a week, the higher bone density. As for women, bone mineral density is directly related to jogging history. Only those who insist on jogging can achieve the same effect as young people's bone density.

Physiologists suggest that jogging in the morning will put a lot of pressure on the heart, because the heart is usually unable to adapt to full exercise in the morning. Jogging can stimulate the body to secrete a lot of hormones and make the heart beat faster. When jogging in the morning, people's adrenaline secretion is 2 to 4 times higher than that in the afternoon or evening. Experts believe that jogging in the morning may cause thrombosis and promote heart failure, while jogging at night may reduce the tendency of thrombosis and prevent heart failure.

Although running is simple, if the posture is not correct, it will not only fail to achieve the ideal fitness effect, but may also bring harm to the body. When running, the leg movements should be relaxed. One leg pushes back, the other leg bends its knees and swings forward, and the calf naturally relaxes. Depending on the forward swing of the thigh, the buttocks are driven to swing forward and upward. Start with your feet on the ground, and then quickly transition to full-foot landing. You can't run with all your feet on the ground, which will easily lead to tibial periostitis in the long run.

In addition, it is also important to swing your arms naturally when running. Correct swing arm posture can maintain body balance and coordinate pace frequency. When swinging your arm, relax your shoulders, bend your arm about 90 degrees, make a fist with both hands and swing naturally, slightly inward when swinging forward and slightly outward when swinging backward.