Is it good to swim in the morning on an empty stomach What to pay attention to in the morning swimming

Many people have the habit of morning exercise, of which there are few people who swim, so how about swimming in the morning on an empty stomach?

Is it good to swim in the morning on an empty stomach?

1、Benefits

Fat decomposition accelerated

People in the state of fasting, the body glycogen reserves are very little. When the glycogen concentration is low, exercise will be easier to mobilize fat oxidation for energy, fat consumption will increase.

2、Disadvantages

Leads to muscle loss

Also due to the lack of glycogen stores when exercising on an empty stomach, fat and protein will accelerate the decomposition of energy, fat burning and muscle loss, long-term muscle loss means a decline in the basal metabolic rate.

What to eat before swimming in the morning

1、Water

After a full night of metabolism, the body has lost a lot of water, morning exercise, water will continue to lose. Therefore, it is best to supplement 150ml of water before morning exercise. Especially people with hypertension and hyperlipidemia, if the water is not enough, the viscosity of the blood will be higher after sweating, which will be detrimental to health. People with normal blood sugar can also drink a glass of honey water, so that they can replenish their sugar and unnecessarily eat other foods. Diabetics, on the other hand, are better off drinking plain water.

2、Banana

Banana is extremely easy to digest food, and in the fruit of the higher calorie, can quickly provide energy for the body, to prevent fainting during exercise, so eat a banana before the morning exercise is an excellent choice.

3、White rice porridge

Rice contains high starch, cooked into thin white rice porridge after eating and easy to digest, especially suitable for morning exercise before eating. Because there is more water in the white rice porridge, so you can appropriately reduce the amount of water, so as not to drink the bowl of porridge after the stomach bloated, affecting the next morning exercise. You can drink 100ml of water and then eat a small bowl of porridge.

Benefits of morning swimming

Plenty of time

Many people leave early and return late because of work, there is no suitable time for exercise, morning swimming does not take up the daytime work time, while the evening after work can also be early rest.

Relaxed mood

Morning swimming organism releases endorphins, this hormone will bring calm, quiet and refreshing effect to the body and mind.

Early morning swimming to prevent sports injuries

In the morning, the body temperature is lower, muscle ductility is poor, if the preparation activities are not sufficient, it is easy to occur in the exercise injury. This is actually better to avoid, the exercise before the preparatory activities to be sufficient, so that the body fully warmed up.

High blood pressure people should pay attention to swimming in the morning

Friends with high blood pressure should be extra careful when choosing to swim in the morning. The high concentration of free fatty acids in the plasma in the morning may cause platelets to stick together to form thrombi, or lead to arrhythmias, and friends with cardiovascular disease should try to avoid fasting training.