① Exercise on an empty stomach
Advantages:
Save time: put on sportswear after getting up and go downstairs to exercise directly, saving time, suitable for "families with difficulty getting up";
Help to lose weight: when people are on an empty stomach in the morning, the blood sugar concentration is at a low level, and the decomposition rate of liver glycogen is accelerated. If you don't replenish energy at this time but continue to consume it, it will accelerate fat burning.
Disadvantages:
Affect sports performance: If you want to continuously improve your middle and long distance running performance, or the weight of weight-bearing exercise, then fasting is not recommended, otherwise it will affect your level. Severe hypoglycemia: As mentioned above, exercise on an empty stomach when the blood sugar level is low in the morning may lead to hypoglycemia, dizziness, palpitation, pallor and other symptoms, and even coma or death in severe cases, which is more dangerous. Therefore, diabetics, the elderly and others prone to hypoglycemia should not exercise on an empty stomach in the morning.
② Eat breakfast before exercise.
Advantages:
Eating breakfast before exercise in the morning can ensure sufficient physical strength, excellent exercise level and good exercise effect.
Disadvantages:
Waste of time: Exercise immediately after eating, which may cause stomach pain and discomfort due to the shaking and vibration of stomach contents. Therefore, exercise usually starts about 30 minutes after eating. But the time in the morning is often precious, and for office workers, such an arrangement may be difficult to adhere to.
Easy to get angry: too much undigested contents in the stomach will increase the burden on the diaphragm, making it tense and prone to get angry. Although qi separation is not a disease, it can disappear automatically without treatment after exercise, but it will hinder the exercise process and affect the realization of exercise goals.
Summary:
If the purpose of exercise is to lose weight, it is recommended to eat breakfast after exercise. However, be careful not to exercise too much. Once hypoglycemia symptoms such as dizziness appear, it is necessary to stop immediately and replenish energy in time.
If you really feel hungry after getting up, you can eat some foods that are not easy to raise blood sugar, such as whole wheat bread and oatmeal. But be careful not to eat too much. It will take some time to start exercising after eating.
If it is to keep fit, to prepare for physical examination or sports competition, you must eat breakfast before exercise, and the interval between breakfast and exercise should not be less than 30 minutes, otherwise the exercise effect will be affected.
Precautions for morning exercise:
1: It's not too early to do morning exercises. This is not only easy to inhale polluted air, but also makes the biological clock disorder, leading to fatigue and premature aging. It's best to wait until the sun comes out before starting morning exercise, because the air pollution on the ground is the heaviest before sunrise, and there is less oxygen at this time. After sunrise, green plants start photosynthesis, inhale carbon dioxide and exhale oxygen, and the air will be fresh.
The temperature is too low to do morning exercises.
In autumn and winter, the temperature is too low or the temperature drops suddenly, which is not suitable for morning exercise, especially for the elderly and infirm, who have poor body temperature regulation ability and are prone to catch a cold. ?
3. Avoid practicing in the forest in the morning on rainy days.
In rainy weather, many people insist on doing morning exercises, but it is not suitable for doing morning exercises in the Woods, because at this time, although trees can not be exposed to sunlight, they are still absorbing oxygen and discharging carbon dioxide. At this time, it is easy for people to inhale too much carbon dioxide and cause poisoning. ?
Rain and fog weather is not suitable for morning exercise.
The current "fog" is different from the previous "water mist". Because of the serious pollution, it is mostly "pollution fog". Tiny droplets contain a lot of pollutants and pathogenic bacteria. When the amount of breathing increases in the morning exercise, more pollutants will be inhaled, which will cause dyspnea, chest tightness, palpitations and so on in severe cases.