1, not on an empty stomach
The reason why running on an empty stomach is discouraged is that if you run to lose weight, you will consume more energy during running. If it is not supplemented in time, it may bring irreparable harm to the body, which will be harmful to the body in the long run. In addition, because running consumes too much, the hunger will be stronger after running, so it may make you eat more food unconsciously, increase the chance of weight gain, and lead to the opposite effect of running to lose weight.
2, should not be too full.
In addition, about running with a full stomach. Running on an empty stomach is unhealthy, and running on a full stomach is also best avoided. Food needs to be digested when it enters the stomach. At this time, a lot of blood is concentrated in the stomach. If you run, it may cause indigestion and gastroptosis. Running on a full stomach can also increase the risk of appendicitis. Exercise should be done at least 30 minutes after meals, and it is a small meal. After a big meal, the rest time should be doubled.
Don't run every morning.
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run every other day. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Step 4 warm up before running
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.
5, 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.
6. Don't run fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run fast, the oxygen supply in your body is insufficient and your body is doing anaerobic exercise. Fat can't completely participate in combustion, so it can't be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body.
People's Daily Online-Is it not advisable to run on an empty stomach in the morning? What are the precautions for morning running to lose weight?