What are the benefits of morning exercise and what exercises should be done in the morning?

"A year's plan is in spring, a day's plan is in the morning". In the booming wave of national fitness, morning exercise with its unique charm to attract thousands of people, especially the middle-aged and elderly is the main force of morning exercise activities, they are tracing the youth, restoring the vitality, enhance the health, but also to get the joy of life, the middle-aged and elderly people to participate in the morning exercise activities, but also has a "one person morning exercise, drive the whole family, influence a piece of It also has the significance of "one person practicing in the morning will drive the whole family and influence a piece of people". Therefore, it is very important to analyze and study the benefits of scientific morning exercise for the body. First, the benefits of morning exercise 1, strengthen the body (1) scientific morning exercise can improve the function of the nervous system, through the morning exercise activities can improve the functional level of the central nervous system, improve the body's strength, balance and flexibility, so that the cerebral cortex of the excitation and inhibition of the conversion ability to improve. Physical exercise can make the nerve cells get more sufficient energy substances and oxygen, so that the brain and nervous system in the nervous working process to obtain sufficient energy substances to ensure that, according to research, when the brain cells work, it needs the amount of blood than the muscle cells more than 10-20 times, in the brain oxygen consumption accounted for the whole body of the oxygen consumption of 20-50%, scientific Scientific morning exercise can make the brain's excitation and inhibition process reasonable alternation, to avoid nervous system process tension, can eliminate fatigue, make the mind awake and quick thinking.　(2) improve the function of the exercise system, often participate in morning exercise activities, can make the muscle tissue oxygen storage capacity, improve the energy supply of muscle tissue, enhance the durability of muscle tissue, so that the hypertrophy fibers thickening, muscle volume and strength increase elasticity to improve the muscles become developed, strong and powerful. It has been determined that the average person's muscle energy accounted for about 40% of body weight, and often exercise athletes' muscle weight up to 45-50% of body weight.　Morning exercise can also improve the nutritional status of the bones, enhance the material metabolism, so that the bone organic composition increases, and can improve the skeletal muscles and joint ligaments of the elasticity and flexibility, which can improve the bone bending, tensile strength, folding, compression and torsion performance, but also to improve the joints and ligaments of the transport amplitude, flexibility and accuracy.　(3) Morning exercise can improve the ability of the respiratory system. Scientific morning exercise activities to speed up the respiratory frequency, breathing deepened, so that the inhalation of oxygen increased, improve the body's oxygen supply capacity, the internationally renowned German medical professor Herman pointed out: "slow long-distance running is the best means to maintain health, the key is oxygen, fitness running oxygen supply than sitting still 8-12 times, often morning exercise, people Respiratory system aging rate is 1 times slower than those who do not practice in the morning.　(4) Enhance and improve the function of the circulatory system. Regular morning exercise not only strengthens the metabolism, but also improves the elasticity of blood vessels, increases the blood volume, promotes blood circulation, and improves the body's oxygen uptake capacity. In general, the blood volume of the heart per minute during exercise is 8 times of the usual output, so people who usually don't like morning exercise activities have heartbeat, shortness of breath, chest tightness, headache and other phenomena with a little bit of activity, while morning exercise is improved by the circulation, blood flow increases, thus making the respiratory system aging 1 times faster than people who don't practice in the morning. Improvement of blood circulation, blood flow increases, thus increasing the capacity of the heart cavity, heart contractility, cardiac output increases, heartbeat times decrease, rest time is prolonged, over time, will make the cardiac muscle fibers become thicker, myocardium developed. 2, shaping the beauty of the body shape body shape and posture can reflect a person's appearance, but also reflect the spiritual outlook. Body type refers to the proportion of the whole body from head to toe between the various parts of the body and the size of the curve of the muscle groups, the body refers to the body parts of the appearance of the posture, good form gives people the enjoyment of beauty, people scientifically bodybuilding exercise, you can choose the right action according to the need to purposefully correct, improve the body type, body shape, molding a beautiful body, by adhering to participate in the morning fitness fitness exercise, consume excess calories, accelerate the body Through persistent participation in morning fitness and bodybuilding exercise, consume excess calories, accelerate the body's metabolism, prevent the accumulation of subcutaneous fat. 3, cultivate the spirit of sentiment morning exercise activities not only make people's physical fitness, beautiful appearance, but also can be healthy "heart", regulating psychological activities, eliminating psychological barriers, at the same time, morning exercise activities can also be diversified, recreational, fun and other characteristics, to meet the modern people's multi-faceted aesthetic needs, to bring fun to the people's lives, and to cultivate good morals; establish the spirit of collectivism, and also cultivate good morals, to establish the spirit of collectivism, and to promote the spirit of the people. Morality; establish the spirit of collectivism, but also to cultivate people's good qualities of hard work, solidarity and perseverance. Second, the scientific arrangement of morning exercise 1, from the practical point of view. According to the physical and mental characteristics of different ages, scientifically select the exercise content and determine the exercise method and reasonable arrangement of the exercise load. Such as the middle-aged period of the body's tissues and organs gradually aging, gradually decline in function, more patients, so exercise demand gradually increased. 2, step by step. In the exercise content, methods and means of arrangement, pay attention to coherent, systematic, from simple to complex, from easy to difficult, and gradually improve. Exercise load should also be from small to large, gradually increase, if the violation of the principle of gradual progress, not only can not effectively enhance physical fitness, but also damage to health. 3, perseverance. Improvement of the level of human function is a gradual development process, through the exercise caused by the body morphology, physiology, biochemistry and other aspects of the good changes that need to be gradually accumulated from less to more, only unremitting scientific exercise, in order to produce the amount of accumulation, to receive good results. Third, morning exercise precautions 1, the morning should be appropriate hydration, so that the increase in circulating blood volume, blood viscosity is reduced, but remember not to drink too much water, to 150-200 ml is appropriate, so as not to increase the burden on the heart and gastrointestinal tract. 2, do a good job in the morning exercise preparatory activities, do a good job in the preparatory activities, so that the body functions fully mobilized and then put into the exercise, to avoid accidents and injuries, effective prevention of sports injuries. The elderly to participate in the morning exercise is appropriate to do intermittent exercise, the best morning exercise with a companion, while exercising and chatting, both active atmosphere and can take care of each other.