Ask the master to specify a scientific and effective morning exercise step.

Arrange morning exercises scientifically

1. Proceed from reality. According to the physical and mental characteristics of different ages, scientifically choose exercise content, determine exercise methods and reasonably arrange exercise load. For example, in middle age, the tissues and organs of the human body are gradually aging, their functions are gradually declining, and the number of patients is increasing, so the demand for exercise is gradually increasing.

2. Step by step. In the arrangement of exercise content, methods and means, we should pay attention to coherence, system, from simple to complex, from easy to difficult, and gradually improve. The exercise load should also be gradually increased from small to large. If the principle of gradual progress is violated, it will not only fail to effectively enhance physical fitness, but also damage health.

3. persevere. The improvement of human functional level is a process of gradual development. The good changes in body shape, physiology and biochemistry caused by exercise need to be gradually accumulated from less to more. Only persistent scientific exercise can produce the accumulation of quantity and receive good results.

3. Precautions for morning exercise

1. Water should be properly replenished in the morning to increase the circulating blood volume and reduce the blood viscosity, but remember not to drink too much water, and 15-2 ml is appropriate to avoid increasing the burden on the heart and gastrointestinal tract.

2. Do a good job in preparing for morning exercises, so that the functions in the body can be fully mobilized before putting into exercise, so as to avoid accidents and effectively prevent sports injuries.

It is advisable for the elderly to do intermittent exercises when they take part in morning exercises. It is best to have a companion to chat while exercising, which can not only enliven the atmosphere but also take care of each other.

3. Exercise in the morning and the best heart rate should be controlled between 12 and 15 beats/min. According to the research, the indexes such as body blood pressure, blood composition and urine protein have not changed obviously, so the fitness value is not great. When the heart rate is 14 beats/min, the fitness effect is obvious, and when the heart rate is 15 beats/min, the cardiac stroke output is large.

4. Don't be on an empty stomach before morning exercise

When doing slow exercise, the energy of exercise mainly comes from the decomposition of fat, at this time, the free fatty acids in human blood will increase significantly. Although these free fatty acids are the main source of myocardial activity and energy. However, excessive accumulation will become a toxin that harms myocardium, especially for the elderly. Therefore, you should eat a small amount of carbohydrates before morning exercise, such as drinking a cup of sugar water, milk, soy milk or malt extract, but you should not eat too much.

Morning running is a simple exercise method, and many girls prefer to keep fit in this way. But it should be noted that running on an empty stomach is actually harmful to health. Because people's blood sugar level will drop rapidly when running on an empty stomach, it is easy to induce hypoglycemia, fainting and arrhythmia when the blood sugar level is low. Therefore, you should eat a small amount of carbohydrates such as biscuits before jogging in the morning.