Question 2: What is the best exercise to do after waking up in the morning? How to do scientific morning exercises?
1, proceeding from reality. According to the physical and mental characteristics of different age groups, scientifically choose exercise content, determine exercise methods and reasonably arrange exercise load. For example, when people reach middle age, the tissues and organs of the human body are gradually aging, their functions are gradually declining, there are more and more patients, and the demand for exercise is gradually increasing.
Step by step. In the arrangement of practice contents, methods and means, we should pay attention to consistency and systematicness, from simple to complex, from easy to difficult, and gradually improve. The exercise load should also increase gradually from small to large. If you violate the principle of gradual progress, you will not only fail to effectively enhance your physical fitness, but also damage your health.
3. perseverance. The improvement of human functional level is a process of gradual development. The good changes in body shape, physiology and biochemistry brought by exercise need to be gradually accumulated from less to more. Only by persistent scientific exercise can we accumulate quantity and get good results.
Third, matters needing attention in morning exercise
1, should be properly hydrated in the morning to increase circulating blood volume and reduce blood viscosity, but remember not to drink too much water, and 150-200ml is appropriate to avoid increasing the burden on the heart and gastrointestinal tract.
2. Make preparations for morning exercises, so that the functions in the body can be fully mobilized before putting into exercise, so as to avoid accidents and effectively prevent sports injuries. When the elderly participate in morning exercises, they should do intermittent exercise. It's best to have a partner to chat with when exercising, which can both enliven the atmosphere and take care of each other.
3, morning exercise, the best heart rate should be controlled between 120- 150 beats/min. According to the research, the blood pressure, blood components, urine protein and other indicators of human body with heart rate below 120 beats/min have not changed significantly, so the fitness value is not great. When the heart rate is 140 beats/min, you should exercise.
4. Don't have 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.
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, people just wake up from sleep, the whole brain is still in the shadow of "inhibition", and the vitality of various organs of the body is still at its lowest point. Proper exercise can change the brain from a state of inhibition to an excited state and prepare the body for a day's work and study. But the human body needs a sober process, so exercise in the morning should be gradual, the amount of exercise should not be too large, the exercise time should not be too long, and the movements should not be too complicated, so as not to be too tired and affect the work and study of the day.
In morning exercises, Tai Ji Chuan is the best, followed by running. In winter, you can jog 10 minutes first, and then do unarmed exercises. Doing morning exercises can make nerve cells in the brain get excited quickly, and the functions of various parts of the body can also be improved quickly, which is helpful to cheer up and prepare for a new day. Playing Tai Ji Chuan can well regulate the excitement and inhibition of the central nervous system, promote the metabolism of the body, calm the mood and improve the efficiency of work and study. Long-distance running can enhance the muscle strength of the whole body, make the working ability of the heart strong and lasting, and be energetic and efficient at ordinary times.
In the morning with fresh air, the concentration of negative oxygen ions is high after the sun comes out, which is beneficial to the body. Pay attention to the environment in morning exercise. Remember not to run long distances on major roads. Due to the low air pressure in the morning, pollutants such as automobile exhaust accumulated the day before are easily inhaled, which is harmful to the body. In addition, there are many vehicles on the road and it is not safe.
Pay attention to doing more morning exercises.
"Morning exercises" from bed should start with blinking. After waking up, don't get up immediately, but "lie in bed" for five minutes to let the biological clock adapt from slow to fast. At this time, you can rub your stomach, knock on your teeth, lift your anus, "comb your hair" (using your five fingers as a comb is actually your head * * *), and have a "psychological bath", that is, think of something happy and comforting, greet the new day with happiness, and "get up in happiness".
Pay attention to drinking water after getting up in the morning ... >>
Question 3: What exercise is suitable for getting up in the morning? Eating breakfast after practice is not good for your health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia.
Question 4: What exercise you do in the morning depends on your age and physical condition. For older or weaker people, the temperature is low in the morning, so you can do more soothing exercises, such as Tai Ji Chuan and walking. People with cardiovascular diseases had better not exercise. People with low-grade tetany should not exercise on an empty stomach in the morning. Of course, most people can exercise in the morning, but the best exercise time is in the afternoon, at least until the sun rises.
Question 5: What exercise is suitable for walking in the morning?
The research results of walking sports medicine reveal that fast walking is the simplest and most effective aerobic exercise. Exercisers must master the intensity according to their own health, physical strength, age and habits. Generally, the speed should be controlled at 100 to130m per minute, and the walking time should be no less than 20min each time. It is best to take a walk in a place with fresh air and elegant environment half an hour before or after dinner every day.
Jogging:
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity. You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, for a 30-year-old person, the heart rate during jogging should be 180-30= 150 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week.
Alternate escape:
There are two ways to run and walk alternately: one is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking and gradually transition to jogging instead of walking. Exercise can last for 20 to 30 minutes, not less than 4 times a week.
Swimming:
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, for a 30-year-old person, when swimming, the heart rate can be controlled at180-30-10 =140 times, and the exercise time is not less than 30 times.
Question 6: What exercise is best for your health every morning? How to exercise in the morning? When do you exercise in the morning, noon and evening? Of course, your exercise time is limited by work and study. However, if you can choose at will, is there an optimal exercise time? The expert said: Yes. But this time is largely up to you.
In recent years, scientists have been exploring the relationship between biological clock and exercise in order to find a time that can consume the most fat every day. The results show that the change of body temperature will affect the quality and effect of exercise to the greatest extent. In other words, when exercising, the higher the body temperature, the better the exercise effect.
Usually the body temperature is the lowest within 1~3 hours before getting up, and it will rise to the highest in the afternoon. Therefore, it is safe to say that the best time for exercise is in the afternoon. During this time, your muscles are warm, your physical strength is abundant, your heart rate is stable and your blood pressure is low.
But scientists also warned that you should not think that the laws of the biological clock can determine everything, and the best time for you to exercise depends on whether you can do it on time. So schedule your time at a time that will not affect your normal work, and don't always think about your body's biological clock.
You'd better ask yourself two questions before deciding when to exercise.
First of all, what's your schedule? Are you busy in the afternoon or evening? Is morning exercise more suitable for you? Or, do you need to adjust the amount of exercise in the morning, afternoon and evening?
Second, when do you feel at your best? Do you have any difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, sports will definitely be ranked last by you.
Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and you need more energy to deal with the affairs of the day? Ironically, morning exercise has one of the biggest advantages over afternoon exercise: it is easy for people to stick to it. Because there will be no conflict in the exercise schedule at this time, people will not be distracted by other things. Persistence is a very important influencing factor of exercise.
However, no matter what time you choose, you should follow the following suggestions to make your exercise more effective and interesting.
Question 7: What exercise do you usually do in the morning? Indoor and outdoor, life lies in exercise, and more exercise can enhance physical fitness.
Guiding opinions:
In the morning, you can open the window for ventilation, do exercises or simply turn around and bend over. Doing more exercise in the morning helps to maintain vigorous energy in the morning. You can do push-ups or sit-ups when you come back at night. Don't do too much exercise. It is best not to affect sleep.
Question 8: What exercise should I do in the morning? Morning and evening are the best time for exercise. Hehe, I think exercise is very good for the human body. Exercise can be divided into aerobic and anaerobic. Aerobic swimming and running are the best, and improve cardiopulmonary function. Anaerobic exercise is to exercise your muscles. You can exercise beautiful muscles through barbell chest pushing, Smith machine training, rebound machine training, squat machine training, dumbbell contact and bar bending practice, but you should pay attention to your diet.
Question 9: After playing tennis for less than half a month, what exercise do you do in the morning? Because the weather is getting hotter and hotter, it can only be like this.
It started at around 7: 20 in the morning and ended at 8: 00. It's a little urgent to go to work like this. Now, the sun has "run wild" at this time. How to fight? !
I went running this morning, when the sun was shining. Hehe, it's a little late. There are so many people on the road. People feel strange even if they don't look strange. Ha! ~~~~
Starting from the gate of Nanya, run to Haiyi first, and then run to Lianfeng intersection to meet with Lianyou. Such a small road is a bit stuffy and dizzy. I have been back for more than a year. This is the first running exercise.
After meeting, we eloped together. I thought there must be an advantage in running with Lianyou, but I couldn't take a step at that time. He followed me smoothly. ~ ~ ~ I'm thinking, I'm taller than him and my legs are longer than him. How can I make him "comfortable" to follow me? Ha, I was wrong and ran away. Let's clear the relationship first. Then slow down. Keep the valve up. But as a result, I'm a little breathless. Depressed.
Jog for a while. Still want to, can't always run so flat. Then he took a step and ran away. Pull away and ... I did this three times. Ha, he can keep up. I was really surprised. I thought, "Oh. I practiced in the army for nothing ... "As a result, I reached the intersection, and he said, let's go for a walk. (We keep running and cross the traffic lights to the north) Haha. I smiled in my heart. ~~~~~
He left for a while, and I went directly to his neighborhood to wait for him. Hey hey.
When he went back to pack his things. I feel much better when I run again. Suddenly, I spared another community for half a circle and went home separately. ~ ~ ~ ~ Wash and go to work!
Ha, the first day of running, it feels good. It's just a little hot and crowded.