How long does it take to warm up in the morning run?

How long does it take to warm up in the morning run?

How long does it take to warm up in the morning run? With the improvement of living standards, people pay more and more attention to health. In the process of fitness, we not only relax, but also promote the metabolism of the body and help us shape a good body shape. So how long does it take to warm up in the morning run?

How long does it take to warm up in the morning? 1 It's best to run 5 to 7 kilometers every morning, about 30 to 45 minutes. This kind of running time can not only exercise heart and lung function, but also lose weight, but less than 30 minutes, the effect is poor.

How to achieve health care without hurting the body? There are four things to remember about morning running!

1, work and rest rules

The rule here is not just what time to get up and run in the morning, but what time to go to bed the night before. Because health means that the body eats less, drinks more water, defecates normally, goes to bed early and gets up early, so only good sleep quality can make a new day have a good mental state. If you go to bed too late before running at night, it will cause insufficient sleep, and you will either not get up in the morning or you will not be able to recover from physical fatigue. Running at this time will make your body more tired. Therefore, if you want to stick to the exercise of morning running, you must develop a regular schedule.

2, to fully warm up

Since the body comes from hibernation in the morning, you must remember to warm up before running, so that your body can be fully prepared for the upcoming running and avoid injury. What is full warm-up? First, you can raise your heart rate by bobby jump, and then all your joints and muscles can move. Let your whole body run and fight. If you don't do this, the chance of spraining your ankle will increase a lot.

Don't run on an empty stomach in the morning.

Morning is the time of the day when blood sugar is the lowest. Although I had dinner the day before, after a night of metabolic consumption, it is time for me to supplement my blood sugar. If you are young and normal, the influence of hypoglycemia is not too great. However, if you are an elderly person, if you run on an empty stomach in the morning, you will faint because the exercise consumes glycogen and causes blood sugar to drop. Therefore, the elderly must drink some warm water and eat something before running.

4. Pay attention to the temperature change

It's okay in the cross season of spring, summer and autumn. Because there is not much difference between the outdoor temperature difference and the body temperature, I don't feel hot or cold when running in T-shirts or shorts. But in autumn and winter and early spring, the outdoor temperature and body temperature are very different. At this time, the most important thing is to keep warm. Check the weather forecast before running to see the real-time temperature before deciding what to wear to avoid catching a cold.

It should be noted that the colder the weather, the longer the warm-up time should be, because the colder the weather, the harder the bones and muscles of the body will be. After all, people don't want to move when it's cold, so before running, put your body high, be flexible and comfortable, and be safe.

How long does it take to warm up after a morning run? Is morning a good time for running?

For obvious reasons, few people like running in the morning. But those who like to run in the morning say that it gives them space, because there is no traffic and noise on the road and no scorching sun, and running is very enjoyable. This is what everyone can get by running in the morning.

1. Help control weight

Don't eat breakfast when you run in the morning, because without carbohydrates and protein burning energy, your body will start burning fat. If people usually eat a high-fat and high-calorie diet, running on an empty stomach in the morning can help people control their weight and improve their glucose tolerance.

build muscle

If you want to exercise your muscles, early morning is a good time. Testosterone is a hormone that promotes muscle growth and reaches its peak between 5: 30 and 8: 00 in the morning. But everyone needs to have a breakfast rich in protein after running. Otherwise, you will eventually lose your muscles.

bring down the blood pressure

A study shows that running in the morning (6 am to 8 am) can reduce the daytime systolic blood pressure (the first number in the blood pressure reading) of patients with hypertension. It can also lower people's 24-hour blood pressure. If people suffer from depression and high blood pressure, running in the morning will help. But in order to avoid injury or heart-related problems, a good warm-up is necessary.

Another study on the prehypertensive population proved that the blood pressure decreased by 10% during the day and by 25% at night when exercising at 7: 00 in the morning. People who exercise at 7 am also sleep better than before.

The disadvantages of morning running are as follows

If you are not used to getting up early, don't force yourself to take part in the morning run. In any case, the core body temperature is already very low in the morning, which means that people's muscles are stiff, the body's power output is low, and the body is more vulnerable to injury. People's oxygen intake and outflow are very low, which will affect the body's breathing ability.

Human blood pressure is also very high, and people are most likely to get heart disease and stroke in the morning. However, if you are a morning runner, please follow this warm-up procedure before running.

What are the benefits of running at night?

1. It can exercise muscles better than running in the morning.

If you do resistance training, running in the afternoon can exercise your muscles better than running in the morning. Testosterone and cortisol levels were higher in the morning, but the muscular atrophy effect of cortisol at that time offset the muscular movement effect of testosterone.

In the afternoon, in resistance training, the ratio of testosterone to cortisol is the best for protein synthesis of muscle growth. This means that you can exercise better muscles by running outdoors or exercising on slopes in the afternoon.

Reduce the risk of injury

People's elevated core body temperature and energy reserves can ensure that the body's muscle strength and flexibility reach their peak in the late afternoon. In addition, the levels of adrenaline and norepinephrine in the human body peak at noon. These make people's hearts beat and get ready for running. These hormones can also relieve physical pain and improve people's mood.

How long does it take to warm up in the morning? 3 the benefits of morning exercise.

Many studies show that morning exercise is really good.

Help build fitness habits: Studies have found that people who exercise in the morning tend to be more persistent in exercising.

Can improve the sleep cycle: It may be difficult to get up early at first, but research shows that morning exercise habits can change the circadian rhythm, making the body naturally more alert in the morning and more tired at night. Early exercise can promote deep sleep more than late exercise. Sleep also helps muscle growth.

Burn more fat: Fasting exercise is proved to burn more fat than after meals, because the body must use the existing fat reserves to provide energy for exercise. Other studies have also shown that morning exercise may help to lose weight for a long time.

Improve work efficiency: Studies have found that morning exercises are good for energy level, alertness, attention and decision-making ability, and can make a day's work more efficient.

Can make a day happier: morning exercise is a good way to start a beautiful day, and the body will produce happy compounds such as endorphins because of exercise. A sense of accomplishment after exercise can also make you have a happy day.

Disadvantages of morning exercise

Although the habit of doing morning exercises is an important part of a healthy lifestyle, it also has shortcomings.

Maybe it's not enough energy: if you didn't eat enough the night before, you may find yourself fighting severe hunger during exercise. If you wake up hungry every day, try to eat more at dinner the day before, or eat a carbohydrate-rich snack before morning exercise to avoid fatigue caused by hunger.

May interrupt deep sleep: Early morning alarm clock may interrupt deep sleep. This will lead to feeling groggy for a while after waking up, and if it happens frequently, it will also lead to chronic fatigue.

Physical function is not at its peak: most people do not feel energetic when they get up early, and may feel stiff joints. Warm up before getting up early to exercise, but after a day's exercise at night, your body has warmed up.

Need longer warm-up: The core temperature is low in the morning, so it is particularly important to warm up in the morning, and the heart rate is slow in the morning, so it needs longer warm-up.

Benefits of afternoon and evening exercise

Physical performance may be better: research shows that most people will have better physical function in the middle and late part of the day. Muscle strength, flexibility, strength output and endurance are better at night than in the morning.

Warm-up time is shorter: the basal body temperature will be higher in the afternoon or evening, so the warm-up time will be shorter, but in order to get into the best state faster, you still need to warm up.

Exercise at night can relieve stress: Exercise has always been a good way to relieve stress, and exercise at night can really help you release some stress. Endorphins produced during and after exercise help the body to relax before going to bed.

Help to replace bad habits: eating snacks, drinking, smoking or watching TV too much may be replaced after exercise at night.

Disadvantages of afternoon and evening exercise

May interfere with sleep: evening exercise has no effect on most people's sleep, but it may affect some people who do high-intensity exercise. If you want to do high-intensity exercise at night, don't be too close to bedtime. You can also choose some gentle exercises such as yoga and stretching before going to bed at night.