Morning exercise has its rules
The morning exercise should start from the moment you open your eyes. After waking up, do not get up immediately, but "stay in bed" for five minutes to allow the biological clock to adapt from slow to fast. During this time, you can massage your abdomen, tap your teeth, tighten your anus, and "comb your hair" (using your five fingers as a comb, it is actually a head massage), and perform "psychological bathing", which means thinking about pleasant and gratifying things to greet the new day with happiness.
Pay attention to drinking water. After waking up, you should drink a glass of warm or cold water to dilute the blood viscosity and eliminate toxins accumulated in the body, so as to achieve the effect of "internal cleansing". Then, have a bowel movement to minimize the reabsorption of toxins by the large intestine.
Morning exercise should be light and appropriate. Morning exercise is the "source of vitality" and the first start of daily activities, with a "switch effect". Mild morning exercise can make people full of energy and vitality throughout the day, enhance a sense of humor and artistic infectiousness, and reduce anxiety and improve sleep quality. All of this is achieved on the basis of enhancing the orderly nature of the body's biological clock through mild morning exercise. Morning exercise should be done in moderation, and sweating should stop.
Avoid exercising on an empty stomach. Do not exercise on an empty stomach or when you are full. You can eat some food such as bread, milk, eggs, and fruits. Eat until you are half full before going out for morning exercise.
Morning exercise and "dancing with the rooster"
Some people even get up at three or four o'clock to exercise and then go back to sleep. This not only exposes them to air pollution but also disrupts their biological clock, leading to fatigue and premature aging. This is because the air pollution is the heaviest before sunrise and there is less oxygen at this time. After sunrise, green plants start photosynthesis, absorbing carbon dioxide and releasing oxygen, making the air fresher.
Avoid exercising in rainy and foggy weather. The current "fog" is different from the "water mist" in the past. Due to severe pollution, it is mostly "polluted fog". The tiny droplets of fog contain a large amount of pollutants and pathogenic bacteria. Breathing increases during morning exercise, and more pollutants are inhaled. Severe cases can cause difficulty breathing, chest tightness, palpitations, etc. People with heart disease and cerebrovascular disease, in particular, should not go out for morning exercise.
Avoid exercising in excessively low temperatures. In winter, if the temperature is too low or drops suddenly, it is not suitable for morning exercise, especially for the elderly and the weak. The poor ability to regulate body temperature makes them susceptible to illness. The elderly should also pay attention to keeping warm.
Avoid exercising in the woods on rainy days. Although you can still exercise in the rain, it is not suitable to exercise in the woods because trees are still absorbing oxygen and releasing carbon dioxide without sunlight, which can lead to carbon dioxide poisoning. At the same time, it is also not suitable to exercise near roadsides, factories, or crowded places, as they are severely polluted and harmful to health.
Simple fitness methods
The following fitness methods can be done during busy housework or in the office without disturbing others.
One-minute fitness method:
1. Stand with your feet slightly apart and place your hands on your hips.
2. Raise your heels and use the arch of your foot to lift your body upward, then lower your heels.
3. Repeat this movement continuously.
Three-minute fitness method:
If you are constantly making phone calls, you can use the "hands-free" mode of the phone to do the following exercises while talking:
1. Sit on the edge of a chair, with your thighs and calves forming a right angle. Place your hands apart under your hips to support your body, lift your hips off the chair, and keep your back straight and your buttocks tight.
2. Bend your elbows and let your body sink slowly until your forearms and upper arms form a right angle.
3. Lift your body back up and straighten your arms.
Dietary strategies of bodybuilding champions
Is there any way to get more benefits from your diet?
Yes, the practice of bodybuilding champions has proven that the following unique dietary strategies can give you stronger muscles, less fat, and better training state.
Strategy 1: High-protein dinner
Developed muscles can be obtained through regular weight training, high-protein diet, and sleep.
Japanese sports nutritionists have found that growth hormone, which promotes muscle growth, is secreted during sleep. Growth hormone can direct amino acids in the blood to muscle tissue, enabling it to produce new muscle cells and repair damaged muscle cells.
Therefore, bodybuilders should eat high-protein foods for dinner or take amino acids before bed to make the above muscle growth process more effective, thus gaining stronger muscles.
Strategy 2: High-protein post-workout
Scientific research has shown that weight training can also promote the secretion of growth hormone. The slight damage to muscle fibers caused by weight training can stimulate the body's repair function, promote the secretion of growth hormone, and the synthesis of amino acids.
After weight training, the secretion of growth hormone can last for about two hours. One to two hours after a meal is also the peak period of protein absorption. Eating high-protein foods after training can synchronize the peak of growth hormone secretion caused by weight training with the peak of protein absorption, thereby promoting muscle growth. The state of muscle tissue during sleep can further enhance the above effects, achieving twice the result with half the effort.
Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including sleep). In this way, they provide two opportunities for growth hormone secretion and muscle growth within a day, which is why they can achieve success.
