How about indoor sports in the morning? Get up in the morning, the spirit of the whole day is very good, so you can generally exercise through exercise at this time. Then let's share with you the indoor exercise in the morning.
How about indoor sports in the morning? Sure 1 You can exercise indoors. But relatively speaking, it is better to suggest outdoor activities. It is more appropriate to choose a park with good air. Do some sports, such as running and walking. Better take a deep breath. Pay attention to relax. Then go back for breakfast. A beautiful day has begun again.
The benefits of indoor sports.
In recent years, people in China have gradually turned to indoor sports for the following reasons: First, they can go often without being affected by weather conditions; Second, the venue is more comfortable and will not be hurt by rough outdoor venues; Third, the indoor temperature is constant, and the body will not be difficult to adjust because of the temperature difference with the outside world after sweating.
2. What are the indoor sports?
In short, most of the early indoor sports were represented by yoga, aerobics and dancing. Now, because large sports centers are equipped with various equipment, besides rock climbing, archery, squash, basketball, badminton and swimming, even golf can be played indoors.
3. How to choose indoor sports venues?
According to the requirements of indoor sports venue selection, taking badminton venue as an example, the width and height of the venue, ventilation or not, sufficient light and floor material are the key points for people to choose the venue.
4. Pay attention to warm-up before indoor exercise.
For the general public, warm-up before exercise and stretching after exercise are particularly important, especially for office workers who have kept the same posture for a long time, it is suggested that they must do enough warm-up exercise before exercise, because the main purpose of warm-up is to stretch muscles, raise body temperature first, and prevent strain caused by excessive muscle contraction.
People often say that if you exercise more, you won't be afraid of the cold. However, when you exercise, your pores will open all over your body. It is when you are weakest that athletes have to be cautious. When people exercise in winter, whether indoors or outdoors, they should pay attention to warm-up before exercise, plan appropriate exercise time and avoid vasodilation. These are small details that should be paid attention to when exercising.
How about exercising indoors in the morning? How about exercising in the morning?
Many people say that morning exercise is not a good choice, because the temperature in the morning is low and the pollution is serious, so it is not suitable for exercise.
This can't be generalized. Judging from the streets of big cities, the air quality in the morning is not good, which makes sense. But in the vast countryside, mountains, lakes, urban parks and surrounding scenic spots, the air in the morning is fresh. Moreover, Huangdi Neijing advocates early exercise, which is beneficial to the development of yang. That is, in the traditional physical exercise in China, doing morning exercises and doing morning exercises are all in line with the laws of nature and life.
Su Wen Si Qi Tiao Shen said: "Spring is March, which means that everything is born in the world, everything is glorious, you lie down at night and get up early, and you are delayed by striding to court ..." So, do you advocate morning exercises in spring and not in other seasons?
This involves another problem, that is, there are yin and yang in yin and yang, and there are five elements in five elements. Yin and Yang are infinitely separable, such as Yang in the daytime, Yang in the morning and Yin in the afternoon. Night is yin, but the first half of the night is yin in yin, and the second half is yang in yin. This is the difference between yin and yang.
Similarly, there are five elements in each of the five elements, and the five elements are infinitely separable. "Ling Shu Shun Qi is divided into four times a day" said: "Spring is born, summer is long, autumn harvest and winter storage are normal qi, and people should also respond. A day is divided into four hours, morning is spring, day is summer, day is autumn, and night is winter. " That is to say, no matter what season it is, the feature of morning yang exercise is scattered, so in order to adapt to the scattered yang exercise, we have to get up early all year round.
Some people do not advocate early exercise, but advocate late exercise. In fact, at night, the yang of nature and human body is adduced. If you do strenuous physical exercise, the human body's yang will get excited, which goes against the natural law and life law of yang adduction at night, so it is best not to do strenuous exercise at night.
The benefits of morning exercise
First, make your day full of energy.
Getting up early and doing morning exercises is the best way to start your perfect day. Exercise can refresh you, or at least make you feel relaxed and happy for a few hours after exercise.
If you haven't got into the habit of getting up early, try to cross this obstacle in life, set goals, establish a positive attitude towards life, eat reasonably and drink healthy food.
All this is good for you to keep doing morning exercises, but sometimes it's hard for you to keep doing it. So we must make up our minds and persevere. When you feel the benefits of doing morning exercises, you will find that it is not difficult to persist.
Second, speed up your metabolism
If you want to lose weight or keep in good shape, it is very important to speed up metabolism, but it is more important to choose a suitable node.
In fact, any exercise will accelerate the metabolism of the body, but morning exercise may be the best way. But morning exercise must be a combination of aerobic exercise and strength exercise. On the one hand, it can improve your vital capacity, on the other hand, it can exercise your muscles.
Always remember this, the more you exercise, the faster your metabolism will be.
Third, morning exercises are not affected by trivial matters of life.
If you lack the enthusiasm for exercise, it is particularly important to try to eliminate those distractions.
You may have planned your future sports perfectly, but the trivial things in life make it impossible for you. The meeting lasted until midnight, and it was delayed to pick up the children. There were clothes to be ironed at home, and neighbors came to talk to you for a long time. All this seems reasonable, but it mercilessly ruins your exercise plan.
However, morning exercise can free you from these factors and stick to it for a long time.
Fourth, improve your mental outlook.
Doing morning exercises can improve your mental outlook throughout the day, indeed. Why? One of the reasons is that when most people are still asleep, you have already started to make your body get positive energy, so you will get a good mood, and you don't have to vent your negative emotions that day by eating junk food.
When you finish your day's work, you will feel that you have had a healthy day and you will be happy with what you did during the day. This will give you more confidence and determination to enjoy a healthy lifestyle.
Five, inner peace
Many people find that morning exercise is a long-awaited state of life. On a quiet morning, there was no one on the road. You walk or run alone on the road, enjoying the quiet exercise time.
You enjoy your personal time to the fullest, and nothing else will bother you. At the same time, you can also think, arrange the affairs of the day and do some preparatory work, instead of getting up in a hurry because you get up late and worrying about affecting your work all day.
The key to exercise is to choose a suitable time to adjust your physiological function. When you can keep exercising for a long time, it means that you have found a lifestyle that suits you.
Several principles to remember in morning exercise
1, morning exercise is not as early as possible.
Some people think that the earlier you do morning exercises, the better. Actually, it is not. After a night, pollutants accumulate in the air, and breathing these dirty air will have harmful effects on the human body.
After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better. In this case, doing morning exercises is more suitable for human metabolism. Therefore, it is best to do morning exercises after the sun comes out.
2. Choose a suitable exercise place
It is not advisable to exercise in a yard full of soot and dirty air, but in a sunny and sheltered place.
Moreover, when there is fog outside, it is best to wait until the fog clears before doing morning exercises, because when the fog forms, it is easy to absorb some pollutants in the air, which is easy to stimulate people's respiratory system and cause respiratory diseases.
Therefore, it is best to do morning exercises indoors in foggy days, such as jogging in situ and playing Tai Chi. But it must be noted that the amount of exercise should not be too large, generally 50%-60% of outdoor sports.
In addition, when you exercise indoors, you must pay attention to the unobstructed air and don't exercise in a closed environment.
3. Grasp the amount and time of morning exercises.
The best time for the elderly to do morning exercises should be controlled at about 20-30 minutes. The elderly should pay more attention to some internal muscle coordinated and flexible exercises, such as walking and Tai Ji Chuan, which can keep the muscles and organs stable.
It is best to do some warm-up activities before exercise, such as stretching, bending, squatting, etc., to warm up muscles, avoid muscle strain and fracture caused by sudden exercise, and also let the cardiopulmonary circulation have a gradual process.
4. Don't exercise on an empty stomach.
Some people like to have breakfast after exercise. In fact, this practice is unscientific. Because nutrition is digested and absorbed overnight, the body is in a low metabolism stage. If you don't make some supplements before exercise, it is easy to cause cardiovascular and cerebrovascular diseases.
However, it should be noted that you should not overeat in case of insufficient blood supply to all parts of your body during exercise. You must also pay attention to replenish water before and during exercise.
5. Prepare for morning exercises.
It's best to do morning exercises together, so that we can take care of each other. In summer, we should also pay attention to replenish water in time to prevent heatstroke. According to the temperature difference, clothes should be appropriately increased or decreased, and it is best for the elderly with physical diseases to bring first-aid medicine.
In addition, don't take a hot bath immediately after exercise, because exercise makes the blood vessels of muscles expand and the blood flow increases, while the blood vessels of internal organs contract accordingly to maintain the blood flow of muscles. At this time, taking a hot bath will make the blood flow of skin and muscles increase continuously, while the blood flow of internal organs, especially the brain, decreases, which is prone to cerebral ischemia and fainting.
6, morning exercises should not be carried out every day.
Morning exercise also depends on the individual's specific situation, and never exercise for exercise's sake.
If you feel unwell, such as a cold, fever and other symptoms, or some diseases are in the acute or onset period, you should avoid doing morning exercises. People who slept badly the day before are not suitable for doing morning exercises.
It is the most scientific to exercise for 4-5 days a week, and then rest for one or two days, so that the body can be restored and buffered.
How about indoor sports in the morning? What should I pay attention to in indoor sports in winter?
1, add carbohydrates in time before exercise.
Carbohydrate and protein should be supplemented in time before and after exercise, such as pasta, oatmeal, sweet potato, potato, chicken, eggs, lean meat, fish and bean products. And fruits and vegetables should also be in moderation.
2. Warm up before fitness.
Warm-up for fitness in winter is very important, and the warm-up time should reach 15 to 20 minutes, especially for equipment training to avoid muscle strain and joint sprain.
3. Open the window regularly for ventilation.
It is advisable to ventilate for 20 minutes three times a day in the morning and evening. Although some cold air will be put into the window in winter, experiments show that every breath can remove some harmful gases from the indoor air.
4. The exercise time in cold weather should be adjusted.
In winter, young people's basic metabolism is faster, and their physical functions recover faster after exercise in the morning or at noon, which will not affect their daily life. It is suggested that the exercise time can be set at 7:00-9:00 in the morning or at noon 12- 14. However, middle-aged and elderly people, because of their poor adaptability, are advised to improve their cardiopulmonary function, and the best exercise time is 18-20:00.
Improper indoor fitness in winter is easy to hurt the body.
1, indoor fitness is easy to be invaded by bacteria
When bodybuilders use fitness equipment, they will have a large area of physical contact with the equipment. Wearing a single hail during fitness will leave sweat stains and bacteria on the equipment. Some bacteria will spread when the next person touches the instrument. However, people breathe faster and their pores open during exercise, which makes them more vulnerable to bacterial invasion.
2. Indoor fitness air is turbid and breathing is difficult.
Because you consume a lot of physical strength, you need to breathe a lot of fresh air and emit a lot of carbon dioxide. Especially in gymnasiums, if there is no good ventilation equipment and convection device, it will lead to the continuous circulation of exhaust gas in a limited space.