as the alarm clock rings, you get up hard and go out running for health? Perhaps taking morning exercise as the first thing after getting up early may not be scientific and effective. Let’s follow it.
Finally, there’s an excuse to be lazy. Research shows that maybe the morning is not necessarily the best time for physical exercise. Whether you are a & ldquo; Night owl & rdquo; Or a person who likes to get up early. The effect of exercise is most obvious only around noon. In other words, instead of letting the six o’clock in the morning take you out of bed & ldquo; Pull & rdquo; Come out and jog before work. It’s better to sleep a little longer and run later. Listening to your own biological clock is far more reliable than mechanically looking at the clock.
the human body’s biological clock plays a great role. Every cell in the body has its own biological clock. There is a biological clock in the brain. Every organ, such as the heart and liver, has a biological clock. These biological clocks control your physiological activities, and everything goes on according to certain rules. The biological clock is wonderful. It allows people who are used to getting up early to wake up as long as it takes half an hour; Night owl & rdquo; It takes about 5 or 6 hours to feel sleepy. Therefore, what suits you is the best, and so is the choice of exercise time.
Morning exercise code
the sooner the better
although we advocate going to bed and getting up early, it doesn’t mean going out for exercise in the early morning. Especially in autumn and winter, if the weather turns cold and morning exercise is too early, the human body at the low tide of physiological function is vulnerable to cold air stimulation, resulting in cardiovascular and cerebrovascular diseases. The doctor reminded that the morning exercise time should not be too early. For exercisers with a large degree of time freedom, such as the retired elderly, morning exercise can be arranged from 7:00 to 9:00; For office workers with tight time in the morning, they can exercise moderately at six or seven o’clock.
in addition, during morning exercise in cold weather, pay attention to the warmth of clothes, which is not cold when going out and sweating after activities.
don’t eat before exercise
whether to eat before morning exercise should vary from person to person. For example, people with poor physique or diseases, they can eat appropriately to prevent hypoglycemia. But don’t overeat, because after a full meal, the blood will concentrate on the gastrointestinal tract to help digestion. If you exercise at this time, it will inevitably disperse the blood supply and affect digestion.
Pay attention to fresh air
for morning exercise, it is best to choose places with good air conditions and open areas, such as rivers, parks, squares, sports grounds, etc. Although the busy streets are busy, the air pollution is serious, and the traffic is very unsafe. It is suggested that morning exercise friends should stay away.
avoid strenuous exercise
after years of accumulation, the joints involved in exercise will be worn to varying degrees, and strenuous exercise is particularly prone to knee injury; In addition, the middle-aged and old people often suffer from chronic diseases such as cardiovascular disease and diabetes. Therefore, the middle-aged and elderly people should avoid excessive exercise. It is recommended that middle-aged and elderly friends choose Taijiquan, sword dance, jogging, walking and other activities during morning exercise. No matter what exercise you do, you should warm up in advance, such as stretching your legs, moving your waist and knees, and gradually increase the amount of exercise. For young friends with good physique, there are plenty of optional items for morning exercise, such as ball games such as basketball and football, mountaineering, swimming and other activities. The fast pace of life in modern society, coupled with the wide application of computers, has led to the increasingly younger cervical spondylosis and lumbar spondylosis. Therefore, young friends are encouraged to increase physical exercise. Sports such as badminton, table tennis and swimming have a good health care effect on cervical spine and lumbar spine. I believe that for most people, exercise is only for physical fitness, not to participate in competitive competitions beyond their own limits. Therefore, morning exercise should grasp & quot; Moderate & quot; In principle, the exercise should not be too intense. The exercise time should not exceed one hour. It is appropriate to sweat and warm the body slightly. It’s a good habit to keep exercising, but that doesn’t mean it’s right to exercise every morning in rain or wind. For example, in rainy and snowy weather, the elderly should avoid going out to prevent slipping and cause fractures; In addition, the body should also rest more when it is not in time. Forcing yourself to exercise will make the disease take advantage of the weakness.