Now many people are used to running in the morning to exercise, although this is a good way to exercise, but to pay attention to the morning run, although the morning air is more sober, running is also to pay attention to the choice of the best time, especially in the hot summer, this problem can not be ignored.
The best time to run in the morning in summer
Generally speaking, the best time to run in the morning should be some time after the sun comes out, generally in the summer from 6:00 to 9:00, at night the plant carries out aerobic respiration, the inhalation is oxygen, exhale carbon dioxide. If you exercise too early, the concentration of carbon dioxide in the air is high, which can easily cause oxygen deficiency. The sun comes out before photosynthesis, and this time running can play a role in exercise, but also helps to eliminate fatigue and relax the spirit.
How long is a good morning run in summer
The body metabolism is very slow in the morning, when running should follow the slow to fast running method, first jogging for a while, to warm up the body and then speed up, morning running exercise should not be too large, the general time control in 30 to 40 minutes for the best, running process, pay attention to regulate breathing. Run three to five days a week in the morning.
What are the benefits of running in the morning in summer?
After a night's sleep, the body's energy consumption is almost gone, and if you get up in the morning to run, there is no more energy in the body, there is still a part of glycogen in the liver, the concentration of these glycogen concentration is reduced to a certain level, fat burning will become the dominant way of functioning, which is conducive to weight loss, and has special benefits for the prevention and treatment of fatty liver;
The air is fresh in the morning, morning running will raise the whole body organs to a higher level, and improve the metabolic rate of the day, rest for a moment after running and then eat breakfast, can better enhance physical strength, make the ideas become agile, and help to improve work efficiency.
What are the disadvantages of running in the morning in summer
Early in the morning is the peak period of heart attacks, the elderly should pay more attention to moderate morning running; furthermore, people's blood sugar is at a low level in the morning, the intensity of the exercise will consume a lot of blood sugar, resulting in hypoglycemic symptoms; third, the morning before sunrise, the high concentration of carbon dioxide in the air, too early to go out to exercise, easy to absorb the harmful substances in the air, bringing harm to health.
Do you want to run in the morning in summer on an empty stomach?
Summer morning running should not be fasting, easy to increase the burden on the heart and liver, and people get up early in the morning blood sugar is low, to maintain a normal blood sugar should eat something.
But eat too much for the morning run, the blood of the whole body will be concentrated in the limbs, the blood volume of the stomach is almost zero, so that the stomach wall and the food in the stomach direct friction, in the morning run will cause damage to the stomach, so before the morning run can be a modest glass of milk and a fruit.
After the morning run rest 15 to 30 minutes before eating breakfast, you should generally choose more nutritious food, such as soy milk, eggs, pasta, fruit.
Pay attention to the morning run before drinking water, generally to drink 2500CC of cold boiled water is appropriate to cool down and quench thirst, drink water slowly, to not feel bloated, drink water ten minutes after the morning run.
What are the precautions for morning running in summer
The method of morning running attention
Do some simple warm-up exercises before the morning run, such as pressing the legs and doing squats, so that the heart and muscles can enter the exercise state faster, so that all parts of the body, all systems, from the static, resisting state slowly transition to the state of excitement, tension. If you do not warm up before exercise, it is easy to cause muscle, ligament strains or joint sprains. Morning running should not be too large, jogging to speed up the walk is the best way to exercise.
Breathe through your nose when running
Whether running or usual, it is best to develop the habit of breathing with the nose, because the mucous membrane in the nostrils, nasal hair and capillaries, to filter please air, to avoid organs and lungs by dust, bacteria; furthermore, the morning weather is still relatively cool, the air is moist, breathing with the mouth, cold air directly into the lungs, strong stimulation of the lungs, easy to affect health. Also avoid holding your breath when running again, so as not to bring load to the heart.
Morning after running diet attention
Do not eat sweets or sugar water after the morning run, eat sweets easily consume vitamin B1 in the body, people will feel tired, loss of appetite, affecting the recovery of physical strength, it is best to eat more food containing vitamin B1 after running, such as fresh vegetables, animal liver, eggs, etc.
