Do you know the benefits and precautions of morning running? People often say that the plan for a day lies in the morning. There are many benefits of running in the morning, which can not only lose weight, but also improve the cervical spine. However, there are some things to pay attention to in the morning run. Let's take a look at the benefits and precautions of morning running.
Benefits and Precautions of Morning Running 1 What are the benefits of morning running?
1, good for the heart
The maximum oxygen uptake in morning running increases, and the oxygen delivered to various organs of the body increases greatly, so the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases.
2. Inner peace
Running can clear your mind and continue your creativity. This is related to the release of endorphins, which will bring peace, tranquility and freshness to the body and mind. When you come out for a run early in the morning and immerse yourself in powerful endorphins, you will find that the work pressure will be much less than before.
Step 3 lose weight
Running in the morning can lose weight, and running on an empty stomach is better. Because the blood sugar level is low and fasting after getting up in the morning, exercise at this time makes the body unable to get energy from food and convert fat into energy, so exercise in the morning can make the body burn fat easily.
However, you can't be completely empty. It is suggested that you can choose to drink a cup of boiled water or light salt water before running in the morning, because running on an empty stomach will lead to dehydration symptoms. In addition, it is recommended to exercise moderately in the morning run to avoid excessive exercise and eat half an hour after fasting exercise.
Step 4 reduce myopia
People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If you have school-age children at home, you can let him keep running every morning, and the chance of myopia will definitely decrease.
5, improve the cervical spine
People who often sit in front of the computer have more or less problems with their cervical vertebrae and shoulders. Correct running posture requires a straight back and relaxation. Long-term adherence to morning running will greatly improve the discomfort of cervical spine and shoulders.
6. Reduce blood lipids
With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
7. Enhance lung function
Run regularly in the morning, so long-term long-distance running exercise can strengthen lung function and increase lung capacity-long-distance running can develop lung respiratory muscles, make the amount of ventilation increase every time and enhance lung function.
8. Less 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.
9. Run farther
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.
10, come on
The air is fresh in the morning, and running for a while will make people full of emotions; Morning running can improve the function of all organs in the whole body to a higher level and improve the metabolic rate of the day. Then,
Running, eating breakfast and having a rest after work can not only enhance physical strength, but also make the body flexible and quick-thinking, which is helpful to improve work efficiency.
Benefits and Precautions of Morning Running 2 Precautions of Morning Running
1, don't eat breakfast before running in the morning.
Generally don't eat breakfast before running in the morning. Might as well run on an empty stomach. Because food needs to be digested when it enters the stomach, the blood in the whole body will be concentrated in the limbs after breakfast, and the blood in the stomach is almost zero, so only the stomach wall will directly rub the food in the stomach, and then there will be symptoms of stomach pain when running in the morning, which will lead to gastritis and even gastric ulcer over time.
Of course, this fasting is not a complete fasting. It is suggested that you can choose to drink a cup of boiled water or light salt water before running in the morning, because running on an empty stomach will cause dehydration symptoms, and you can also eat a banana and half a piece of bread before running. Also, if you have breakfast, you need to exercise for half an hour after breakfast. In addition, if you choose to have breakfast after a morning run, you must rest for half an hour before eating breakfast, preferably a glass of milk and a fruit.
2, the time should not be too long
It is best to control the morning run within 30-50 minutes. Short time, unable to achieve the exercise effect; After a long time, it is easy to get tired and affect normal work and life.
Step 3 warm up before exercise
Most of the morning running is jogging. Many people think that the intensity of exercise is not great, so they ignore the warm-up exercise before exercise. But regardless of the intensity of exercise, you should do warm-up exercises and stretch your muscles. Warm-up exercises for morning running can be done at home, with more activities such as knee joint, ankle joint and leg press.
4. Choose your own clothes
When running in Jeffery Ji in winter and summer, you must choose a pair of comfortable running shoes and a set of comfortable sportswear. Clothes should be made of good materials and shoes should fit.
Step 5 replenish water after a morning run
After running, you should properly replenish water, and moderate intake of salt water is more conducive to your health. After exercise, you must drink more boiled water and eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables.
However, you can't drink plenty of water before and after exercise. Drinking too much before exercise is easy to increase the burden on the stomach, and it also affects exercise during exercise. Drinking a lot after exercise will take away a lot of electrolytes, and some of them will flow out of the body, which is not good for the body. It is best to drink a small amount of water several times during exercise, for example, exercise for 20 minutes and drink 150 to 200 ml.
6. Different temperatures and different clothes
Autumn is different from summer, and the temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt.
When you go out for exercise in autumn, you should wear a loose and comfortable coat, and then take off your coat after warm-up or exercise for a period of time, so as to avoid excessive temperature difference between indoor and outdoor and catch a cold. If you sweat a lot after exercise, you should put on your coat first on the way back, then take off your sweaty clothes when you get back indoors, dry your body and put on dry clothes.