Remember these points in the morning exercise to have a healthy body. In order to keep healthy, many people like to get up early and do morning exercises. Mastering the correct scientific methods is very important for obtaining good exercise effect. Remember these points in the morning exercise to have a healthy body.
In order to have a healthy body, keep these points in mind when doing morning exercises. Breathing is very important during exercise.
Remember when I was a student, some people couldn't run short distances or endurance? Do you really have no talent for sports? Not necessarily! I don't know how to control my breathing correctly.
Now everyone advocates aerobic breathing, which is also a very beneficial way of health care. So how can breathing make you have a good effect?
2, nose and mouth breathing at the same time
During exercise, the demand for oxygen must be doubled. Breathing through the nose alone is definitely not enough, and it is definitely not enough to meet the needs of the body at this time, so it is necessary to breathe through the nose and mouth at the same time. In this way, the body can easily take in more oxygen from the outside, reduce the burden on the body's respiratory muscles, and ensure the completion of exercise.
Step 3 learn to breathe deeply
If you like training for several kilometers, then you should learn to take a deep breath. During a long period of strenuous exercise, if you don't pay attention to the depth of breathing, you will breathe shallowly and quickly, which will affect the ventilation of the lungs, make the chest full and uncomfortable, make it difficult to breathe, and affect the exercise effect. Increasing the depth of exercise, especially deep breathing, is beneficial to meet the body's demand for oxygen to the maximum extent and improve the exercise effect.
4. Coordination
The coordination of physical exercise and breathing is beneficial to health. For example, during chest expansion, stretching and arm movements, the chest will generally increase and the pressure in the lungs will decrease. At this time, you should cooperate with inhalation; Like explosive exercise, you need to hold your breath properly and finally exert yourself, and finally exhale explosively, which is better.
Remember these points in the morning exercise to have a healthy body. Wear light cotton clothes for sports.
Cotton-woven clothes have good air permeability, and their sweat absorption performance exceeds that of chemical fiber products. It is hot in summer, and light-colored clothes can reduce the absorption of heat and make them cooler to wear. Dark clothes will absorb more heat energy, which makes them sultry. Therefore, it is best to wear light-colored cotton-padded jacket for morning exercises in summer. The lighter the color, the less heat it absorbs and the looser it is, and the better the heat dissipation performance will be.
2. Reasonable choice of morning exercises
The choice of morning exercise in summer should be based on your physical condition and endurance. You can participate in mountain climbing, running, aerobics, cycling and other projects appropriately, but it must be gradual and healthy.
3. Control the intensity of exercise
In summer morning exercises, we should grasp the amount of exercise. The temperature is high in summer, and the human body consumes a lot of energy. If the physical consumption is not replenished in time, the body will become weak. Excessive exercise will make people's blood sugar low, their resistance will decrease, and symptoms such as dizziness and fainting will appear, which is not good for their health.
Exercise should pay attention to sequential editing, gradually improve the duration and intensity of exercise, and keep exercising for 30 to 45 minutes every day.
4. Replenish body moisture in time.
Summer morning exercises should replenish body moisture in time. After exercise, the body excretes a lot of sweat, which reduces body fluids and affects the secretion of digestive juice. Therefore, you should pay attention to drinking more water before and after morning exercise in summer, or eat some foods with high water content to replenish water and keep your body hydrated.
Dawn breaks early in summer, so many people have the habit of going out early to exercise. Morning exercises in summer are good for their health. However, due to the hot weather and other reasons, we need to pay attention to the following aspects.
5, pay attention to nutritional supplements
After exercise, people will consume a lot of energy, especially in summer. Therefore, protein, vitamins and other essential nutrients must be supplemented after morning exercise, and it is best to mix meat and vegetables in the diet. In addition, after a lot of exercise, glucose can supplement the consumption of heat energy during exercise, prevent fatty liver, restore blood sugar level and accelerate the elimination of lactic acid.
6. The best time to do morning exercises in summer
In summer, it is not advisable to get up early for morning exercise. The concentration of carbon dioxide in the air is very high in the morning. In addition, after a night's sleep, human blood viscosity is too high in the morning and the flow is not smooth. In addition, when it is hot, the water in the body evaporates a lot. Morning exercise can easily lead to cardiovascular diseases. It is best to finish morning exercises before 9 o'clock every day in summer. After 9 o'clock, the temperature generally approaches or exceeds 30 degrees. It's easy to get heatstroke when you exercise outdoors at this time.
Keep these points in mind when exercising in the morning to have a healthy body 3 1, outdoor exercise.
It is found that walking or running outdoors consumes 10% more calories than running on the treadmill. Outdoor, relatively rugged roads will produce greater friction; Affected by the natural wind, the body that exercises will be more resistant; In addition, the changes of uphill and downhill also make outdoor sports constantly change the rhythm.
Therefore, whether running, cycling or roller skating, practitioners will encounter greater resistance in outdoor sports, and the body itself needs to consume more calories. Compared with exercising on the treadmill, outdoor running can consume 3% ~ 5% more calories. In addition, fresh air and changing scenery can make fitness more interesting and help practitioners stick to it for a longer time.
1 hour exercise, 60 minutes of exercise once a week consumes 5 times more calories than 30 minutes of exercise. Even if you don't have time to exercise for an hour every day, once a week, you can burn more calories than short-term exercise.
2. Pay attention to warm-up exercises.
Many people don't like to warm up when they start doing sports, thinking that it can save time. But in fact, in this case, you waste time burning calories. Proper warm-up exercise can raise your body temperature and increase the activity of fat burning. Every time your body temperature rises during exercise, your cells will increase the metabolic rate by about 13%.
Do at least 5 minutes of simple to moderate intensity warm-up exercise before exercise, gradually increase heart rate, activate muscles, accelerate breathing, and improve metabolism and calorie consumption.
Remember these points in the morning exercise, and you can have a healthy body. 4 1, choose a good place.
Choose a place with fresh air for morning exercise, preferably in runways, playgrounds and gyms in schools, institutions, industrial and mining stadiums and parks. Or choose a relatively flat and empty place to avoid doing exercises in the yard full of soot or on the road where vehicles frequently come and go. In the case of wind, you should choose the direction against the wind. In the choice of exercise time, we should try to avoid the time when inversion occurs. Generally speaking, the air is fresher in the morning.
Step by step
Because I just woke up from my sleep in the morning, all the tissues and organs of my body are in a state of inhibition. In the morning, the temperature is low and my joints, muscles and ligaments are stiff. Therefore, exercise should be gradual, and warm-up activities should be done first. The speed of action should be from slow to fast, and the intensity should be changed from small to large. Ligament stretching should be from light to heavy, and the running distance should be gradually lengthened.
First, slight exercise can open the capillaries of the whole body at any time and relax the muscles and joints. Remember to run and jump at first, otherwise it will suddenly increase the burden on the heart, cause nausea and vomiting, do great harm to the body and be prone to sports injuries.
3. It varies from person to person
Some people feel relaxed and happy when they exercise on an empty stomach in the morning, and they are used to it without any hunger. Some people feel uncomfortable when they exercise on an empty stomach ("weakness of the heart or stomach"), which can be relieved by exercises after meals. Therefore, you should drink something and eat something before morning exercise. You can't emphasize fasting exercise, but you can't eat too much.
4. Various forms
The forms of morning exercises should be varied, and the exercises of speed, strength, agility and flexibility can be arranged alternately. There are many kinds of fitness programs, which can vary from person to person. Generally, jogging, unarmed exercise, dancing, tennis, Tai Ji Chuan, Qigong, etc. are appropriate, which can not only exercise the body, but also regulate the spirit. In addition, before exercise, you should go to the hospital for a comprehensive check-up to understand the health status, so as to choose the project reasonably and determine the appropriate amount of exercise, which is convenient for self-medical supervision during exercise.
Step 5 Exercise intermittently
The elderly should take part in morning exercises and do intermittent exercise. It's best to have a companion when doing morning exercises, chatting while exercising, which can not only enliven the atmosphere of morning exercises but also take care of each other. When you are sick, such as a cold, fever or special fatigue, you should stop exercising and do fitness activities after your body recovers.
Step 6 be regular
Do morning exercises on time and persevere. Be prepared for every morning exercise, concentrate during morning exercise, and do relaxation activities after morning exercise. Pay attention to regular physical examination, know the physical condition in time, adjust and make the morning exercise fitness plan according to the physical health condition, so that the morning exercise can effectively achieve the purpose of strengthening the body.