If you have friends who like to get up in the morning and run, please come in and ask for advice if

Don't eat breakfast before running, but drink water.

Running brings your whole body together if you eat breakfast first. Your stomach will move with your body. This increases the burden on the stomach.

The secretion of gastric juice will be unevenly distributed later on, which will increase your chances of getting stomach problems. At the same time, your large intestine and small intestine will also move with your body's movements. If you eat it, it will be digested, although it will not be so fast, but it will be driven by the stomach, and the large and small intestines will also react.

This will increase your chances of getting appendicitis.

After eating, it is best to sit quietly for half an hour before exercising. That's pretty much the way it was digested. It is also good for good health. If you are a girl, you can take the opportunity to exercise at that time**.

Or after exercising, rest for more than half an hour, and then eat breakfast, but you should not eat too much.

I've always insisted on drinking a glass of warm water after waking up, then doing some pre-run warm-up exercises, and then starting to jog for half an hour, and naturally eat breakfast about 20 minutes after exercising.

Habit becomes natural, I wish you a good habit to create a steel body, hehe!

You can take a little pad half an hour before exercise, don't eat too much, just take a shower after exercise, rest for a while, and eat when your heartbeat rate calms down.

1.Cooler in the morning.

No matter what kind of training you do, the hotter the weather, the faster your physical exertion, and the better your performance when it's cooler.

2.An early morning run is a better way to get up and recharge.

After running in the morning, the body wakes up, no longer drowsy and sluggish, and immediately can be energetic and ready to go into life. (Of course, sometimes you may need a cup of coffee to keep the momentum going.) ）

3.You may accomplish more by 6 o'clock than someone else does in a whole day.

At least from a fitness point of view, it has burned a lot of calories, accelerated metabolism, and is more active than most office workers.

4.Boost your self-confidence.

If you've done a difficult training session early in the morning, what else can fail you?

5.Not easily disturbed by chores.

Early in the morning, there will be almost no sudden **or emergency meeting disturbances, and you can run and think quietly without fear of missing the important **.

6.Reduce the impact on family and work.

7.Be more flexible in your life.

If something does get in the way of your running plans, there's almost a full day left to make adjustments, which can make the schedule more flexible.

8.Early morning may be the only time you can run.

At certain times, such as: business trips.

9.Digestive problems are minimized.

Some people wake up in the morning with digestive problems and even adjust their previous night's routine, but because they don't eat before running in the morning, they won't have gastrointestinal problems.

10.The most peaceful time of the day.

You can listen to the sounds of nature comfortably.

11.Feel free to explore your surroundings.

What is usually a busy area is now your track.

12.Nobody cares what you're wearing.

This is a boon for lazy people.

13.Don't worry too much about sun protection.

After all, the sun hasn't come out yet, right?

14.Develop a good habit of going to bed early and waking up early.

In order to run the next morning, I will consciously go to bed early the night before and reduce my nightlife. Over time, develop a good habit of going to bed early and waking up early.

15.Develop perseverance.

If you can consistently do it as a habit of running in the morning, then you can also persevere in other things.

16.Enhances glycogen consumption tolerance.

Studies have shown that running in the morning before breakfast can increase the proportion of fat burning, so when you run early in the morning when your body's glycogen stores are low, you can increase your tolerance to glycogen consumption and reduce the chance of hitting the wall.

17.Burn calories.

Since you have consumed a lot of calories in the morning, the next thing to consume is to supplement energy, and the pressure on eating is naturally not so great.

18.No one is scrambling for the playground runway.

The playground in the early morning is generally not as crowded as there is in the evening.

19.Endorphins are released after exercise.

Generate a sense of runner pleasure and feel energized without having to drink coffee.

20.Enjoy running alone.

Run, you'll understand.

Fitness is a very hot topic now, basically everyone has a fitness card, but can not participate in the exercise on time, the reason why I can't participate on time, most of the reason is that I am too busy to infiltrate the pure sake, and I feel that it is too troublesome to do the fitness card, so I simply don't do it, in fact, even if we don't do the fitness card, we can also exercise, and the effect of the exercise is not necessarily worse than that in the gym.

We can also see a lot of people exercising in the morning, some people running, some people dancing square dance, some people doing tai chi, in short, there are all kinds of ways to exercise fitness, but some people can't run in the morning, let's take a look.

The first type of people who can't run in the morning is the sick people, and the sick people I mean are people with chronic diseases, such as high blood pressure or diabetes, etc., these people must not run in the morning, some people may ask, why is that? We all know that these people with diseases are very poor in physical fitness, if they are doing high-intensity training at this time, it will lead to unstable blood pressure, and fainting in severe cases, so people with high blood pressure and some chronic diseases should not come to run in the morning.

The second kind of person who does not run in the morning is the pregnant mother, the general pregnant mother in the pregnancy period of the body is very burdened, if this time in the choice of running to exercise the body will be very bad, not good for the baby, so the pregnant mother must pay attention not to do strenuous exercise, if you want to exercise you can be under the guidance of professionals, you can carry out some aerobic exercises, such as yoga these gentle exercises are very good, Therefore, pregnant mothers should not take the risk of running in order to worry about obesity, which is very harmful to themselves.

The last kind of people who can't get up early to run are the elderly and anemic people, maybe at this time someone asked, why the elderly? The elderly are already in poor physical fitness, so why can't they do running exercises? Everyone also knows that the physical fitness of the elderly is relatively poor, if the body can not bear the strenuous exercise at this time, then this time will be particularly prone to other dangers, so it is best not to run in the morning, why can't people with anemia run?

The main thing is that these people are relatively weak, and if they run, they will faint easily, so such people should not run, because they are particularly dangerous.

When I was a child, I often heard the old man say that "the early bird has worms", but when I grew up, there was no adult to control, and I often went to bed later and got up later and later. Let's take a brief look at the benefits of waking up early!

Break down the benefits of sticking to the early riser:

1. Stay energetic every day.

It is not easy for modern young people to insist on going to bed early and getting up early, but if you stick to it, you can find that after waking up the next day, you will be in a state of "full blood resurrection" all day long, feeling full of strength and relaxed limbs. This is because going to bed early gives the body plenty of time to repair at night, and it's only natural to wake up feeling energetic.

2. Have sufficient time to complete the task.

People who are accustomed to staying up late have a common problem of "getting up hard", and they need to get up for a while every day, and they always feel that they can't wake up, but it is this chaotic time that people who insist on going to bed early and getting up early have enough time to complete the day's work arrangements, and start to work or study plans, so that the work and study of the whole day are carried out in an orderly manner, and there is no need to get up in a hurry and spring, and carry out a day's work in a daze.

3. Quick response and clear thinking.

Many surveys and studies have shown that people who insist on going to bed early and waking up early will be more agile in thinking during the day, decisive in decision-making, more efficient and targeted in work, and more patient in carrying out all kinds of detailed work, and will not feel confused thinking, upset and irritable.

4. Improve the body's immunity.

Regular life and rest can make the body's metabolism and blood circulation form a regularity, without having to re-adapt in the chaotic biological clock every day, and naturally the body's immunity will be greatly improved, so that the body is in a state of balanced operation.

5. The state is stable.

Long-term insistence on going to bed early and getting up early, you can get a comfortable deep sleep when resting at night, rarely staying up late and irregular life, greatly increasing the vitality of the skin and maintaining the best state in a stable state, dark circles, sallow skin and other problems can be kept away.

6. Maintain a healthy weight.

There is also an obvious benefit of insisting on going to bed early and getting up early is that it can regulate endocrine, especially for people who are often troubled by endocrine disorders, you may wish to try to adjust your work and rest, not only have free time to exercise and maintain a healthy weight, but also regulate endocrine and prevent endocrine disorders.

7. Improve efficiency.

After a full night's sleep, the mental state will be in a relatively active state, and the work and study tasks at hand can be completed efficiently.

1.When it comes to fat loss, speed isn't the most important thing. The key is to look at the intensity of your training and keep your heart rate within the range of 60% to 65% of your maximum heart rate (220-age).

Constant speed is a good choice, but it is personally recommended to start with variable speed running, that is, running at high intensity for 15 minutes and then jogging for 5 minutes, alternating back and forth, and you can adjust each other.

2.In terms of time, it is generally more than 30 minutes to run, and 1 hour is appropriate.

3.This is the trickiest question, so it is recommended to bring clean clothes and a towel, rest for a while after running, wait for the sweat to be almost gone, dry your body, and change your clothes.

I would also like to add that the air in the morning is relatively muddy, so it is best to exercise an hour after dinner if possible, and there is no need to worry about taking a shower.

People who don't have an exercise habit can start with a 20-minute walk a day, walk for 25 minutes in the second week, and increase to 30 minutes in the third week.

How to run in the morning for the best results.

The American College of Sports Medicine recommends that you run every morning for 30-60 minutes more than 3 times a week.

How to run in the morning for the best results.

If you can talk to others while exercising, it means that the intensity of the exercise is acceptable.

How to run in the morning for the best results.

Don't forget to drink water after your run, preferably a little light salt water.

It's a little too late to run from 8 to 9 o'clock, and if you run a little earlier, you can run on an empty stomach.

In the morning, you should first stretch well, you should not eat less on an empty stomach, drink some water, and drink some water after the morning run, and then move properly.