Is it better to run in the morning or for fun in summer?
There are some differences between running in the morning and fun run. Because people's physical condition is different from the external environment, running should be chosen according to their own time. Morning running and fun running have their own advantages and disadvantages.
1, running in the morning in summer makes you lose weight.
For people who want to lose weight, morning running is better than fun running, because after getting up in the morning, people's blood sugar value is lower and they eat less before morning running. Even if you exercise, your body can't get energy from food and convert fat into energy, so it's easier to burn fat in the morning running.
2. Morning running in summer regulates body metabolism.
Morning running helps to improve the metabolic rate of the body, raise the function of the whole body organs to a higher level, and make people full of vitality and vitality in a day. Moreover, after running in the morning, the metabolism remains at a high level for a long time after aerobic training, so the body fat burning process will be accelerated. Moreover, insisting on running in the morning can help people get rid of the habit of staying in bed to a certain extent and help regulate the biological clock.
3. Fun running is more helpful for sleeping in summer.
Running at night, the energy saved in one day is released at night, so the body can adapt to the rhythm of exercise more easily, and moderate exercise at night will produce a slight fatigue. Soaking feet with hot water after running can dilate blood vessels in feet, promote blood circulation and help regulate sleep quality.
4. the air quality of funrun is better.
The concentration of carbon dioxide in the air is the highest in the morning. If you come out to run too early, your body will absorb too many pollutants in the air, which will easily lead to respiratory diseases. At night, the oxygen content is more, and the air quality is much better. Choosing this time to run avoids the impact of air pollution on human health.
5. Run at night to avoid thrombosis.
There are a lot of platelets in human blood in the morning, and the blood is sticky. If you don't pay attention to diluting blood, it will easily lead to thrombosis. So drink a little cold boiled water or light salt water to dilute the blood concentration before running in the morning.
At night, the number of platelets in the body's blood is relatively reduced, and running at this time can avoid thrombosis.
Recommend running to lose weight.
Slow and fast alternate operation
Method:
1. Run slowly for 10 minutes, and then do three sets of sit-ups.
2. Run at a speed close to your limit 10 minute and do three sets of sit-ups.
3. Run for 10 minutes at last, and then do three sets of sit-ups.
Principle: Running at a constant speed will make muscles tired, and constantly changing the speed and slope can make muscles excited, thus enhancing the weight loss effect. After exercise, the muscles become hot. At this time, doing anaerobic is the most effective. If you do sit-ups, you will get twice the result with half the effort.
Note: When running, if you have spare capacity, you can also adjust the slope of the treadmill according to the heart rate to increase the difficulty.
Long-distance jogging with slight sweat
Method:
1. First do three 400-meter jogs or alternate runs to get your body into a slightly hot state.
2. Landing on the forefoot, jogging for 4 laps at a medium speed with striding or striding, inhaling and exhaling, so that the exercise is in an aerobic energy supply state.
3. When the body enters a state of slight sweat, slow down slightly, land on all feet, and then run five laps in an effortless jogging state (this is the key time to lose weight).
Principle: mainly long-distance running and jogging. Physiologically speaking, when jogging for a long distance with slight sweat, the energy supply of the body will gradually change from "burning" sugar to "burning" fat. Therefore, jogging for about 5000 meters or sweating slightly for 20 minutes will consume a lot of body fat, thus achieving the purpose of slimming and maintaining the ideal weight.
Note: when running, you should limit yourself to your tolerance, and don't force yourself.
What should I pay attention to when running to lose weight?
1. Pay attention to stretching before running, so as to stretch your body and avoid strain or sprain during running.
2. The running posture should be correct, the upper body should be straight and lean forward slightly, the shoulders should be relaxed, the elbows should be naturally bent, and the arms should swing back and forth on both sides of the body.
3. Breathe regularly. At the same time, when breathing through the nose and mouth, the mouth does not need to be too wide to reduce the stimulation of cold air to the respiratory tract.
4. Choose the right sports shoes and sportswear when running. Keep warm when running in winter.
5. Continue to do calf stretching massage after running to avoid the phenomenon of calf thickening due to running.
6. Running to lose weight should pay special attention to diet control and adhere to a low-fat and low-sugar diet.
Five benefits of morning running
1. Get up early to exhaust energy in the body and directly consume fat energy-lose weight.
Jogging is also good for the mental state of the day. It will give you a bright day.
3. It can activate your heart and lung function! German medical professor Herman pointed out: "Slow long-distance running is the best way to keep healthy, and the key is oxygen. The oxygen supply during fitness running is 8- 12 times higher than that during meditation. People who often do morning exercises have a slower aging rate of respiratory system than those who don't.
4. Cultivate spiritual sentiment. Morning exercises can not only make people healthy and beautiful, but also strengthen their "mind", adjust their psychological activities and eliminate psychological obstacles. At the same time, morning exercises can also be diversified, entertaining and entertaining, meet the various aesthetic needs of modern people, bring fun to people's lives and cultivate people's good moral quality. Establishing the spirit of collectivism can also cultivate people's good qualities of hard work, unity and perseverance.
5. Morning exercise can also improve the function of exercise system, make muscles developed, bones strong and joints more flexible; Improve the ability of the respiratory system, speed up the breathing frequency, increase the amount of oxygen, and improve the oxygen supply capacity of the human body; Improving the function of circulatory system and taking part in morning exercises often will make the myocardial fibers thicker and the myocardium developed. Insist on taking part in morning exercises, which can consume excess calories, speed up the body's metabolism, prevent excess fat and obesity, and shape a perfect body shape.