Exercise in the morning is the best time to lose weight.
It is also a 60-minute exercise, and the best and most efficient time is in the morning. Because people's metabolism in a day follows the following pattern: before you wake up in the morning, metabolism is at its lowest point. Then it rises slowly, reaches the peak after meals, then keeps the level until going to bed, and then gradually drops.
Therefore, arranging your exercise in the morning can get twice the result with half the effort. Getting up early 1 hour is not an impossible problem, but a matter of willingness. Get up early, exercise, take a bath, start a day's work full of energy and rosy face, and you will find that life is more active and efficient.
What exercise should be done early?
First, rub your eyelids and stretch your limbs.
When you wake up in the morning and open your eyes, rubbing your eyelids with your fingers will have a certain effect on clearing your head. Also, don't get up at once, relax yourself, and then stretch your limbs involuntarily, you will feel very comfortable.
Second, roll in bed for two minutes.
After getting up, I open my eyes and don't dress and wash immediately. In fact, at this time, I heard the alarm clock go off, and then got up and rolled on the bed first. Or move around, make your body fully awake, close your eyes and imagine the beautiful sunshine and air, and then get up.
Three, two movements when wearing clothes
After getting up, you can also spend two or three minutes doing some little tricks between getting dressed and wearing shoes. After these little moves, you can quickly speed up the blood circulation in your body, make people change from a lazy state to a lively state, and make yourself full of vitality and vigor.
1. Put your hands behind your back when you put on your coat.
Try to put your hands behind your back when you get up and get dressed. Hold out your chest when your hands are straight, and let your upper body droop naturally. Put your hands left and right and twist your waist left and right at the same time, or put your head in your hands, exhale when you press down, and inhale when you look up.
2. Massage calf muscles when wearing socks.
When wearing socks, sit in a chair, then lift one leg, massage the calf muscles with both hands, and then wear socks. If you have enough time, you can walk around the room on tiptoe barefoot, which can eliminate fatigue, treat diseases and keep fit.
Fourth, comb your hair with a ten-finger comb.
Comb your hair with ten fingers. The way to comb your hair is to comb your fingers several times from forehead to back, from both muscles to the top of your head. This can improve the blood nutrition supply of hair roots, reduce hair loss and white hair, promote black hair, refresh the mind and lower blood pressure.
Five, a little stretch after washing.
After washing and cleaning up, you can do some exercise in the morning light on the balcony. This can help your body to live, speed up blood circulation, and also make you feel more comfortable and face the work and life of the day with a better attitude.
6. Do morning exercises for 20 to 30 minutes.
Doing relaxing morning exercises in the morning can enhance respiratory function, increase vital capacity and improve human ventilation. Jogging can provide 8 ~ 12 times more oxygen than sitting still, and it can also effectively lose weight.
1, choose moderate exercise in the morning exercise, such as skipping rope, jogging or brisk walking. Generally, before doing exercise, it is recommended not to have an empty stomach after meals; Especially for more strenuous exercise.
2. If it is slow motion, then choose to do yoga, which will help to regulate the body and mind. In addition, I should remind you not to do this exercise on an empty stomach.
Matters needing attention in morning exercise
1, it is not advisable to get up too early.
At about 4: 00 a.m., blood has the highest viscosity and the worst fluidity, and it is easy to coagulate into thrombus, which hinders blood circulation. This is the time when cardiovascular diseases occur frequently. Therefore, it is not advisable to get up too early for morning exercises, especially for patients with diabetes complicated with cardiovascular diseases. Do not participate in strenuous and strenuous activities during this time. If you have the habit of exercising in the morning and don't want to change it, then you should gradually increase the amount of exercise during this time. Generally, it is more appropriate to exercise from 6: 30 to 8: 00 in the morning.
It is not advisable to exercise in the Woods before sunrise.
At night, trees can't carry out photosynthesis, so they can only breathe. As we all know, trees breathe out carbon dioxide and breathe in oxygen. After a night's breathing, the carbon dioxide content in the Woods is high in the morning, but the oxygen content is low. Therefore, if you exercise in the Woods before sunrise, you will inhale more carbon dioxide, and in severe cases, you will feel dizzy or even faint. Only after sunrise, when the trees start photosynthesis, will the air quality in the forest get better and better.
3, unfavorable force is too big
Just getting up, the tissues and organs of the body are in a state of inhibition. Sudden and strenuous exercise, the blood flow in the muscle increases sharply, which will increase the contraction intensity and frequency of the heart, and the myocardium will be prematurely tired due to insufficient oxygen supply, leading to chest tightness. In addition, diabetic patients should also prevent hypoglycemia caused by excessive exercise intensity.