How to exercise in the morning

Many friends have the habit of exercising in the morning because they think the air quality in the morning is very good and therefore suitable for exercise. It is actually okay to exercise in the morning, but you should drink a glass of water or honey water first, because the blood sugar level in the body is relatively low in the early morning.

The best time to exercise in the morning varies from person to person. Generally, it is when the sun just comes out. It is not advisable to exercise too early.

The best time to exercise in the morning is after the sun rises, and make sure to keep warm. The best time for morning exercise should be controlled at about 20 to 30 minutes. Do not do strenuous exercise in the morning, do not run laps vigorously, and try to walk and jog fast, do exercises, etc.

Exercising in the dark before the sun rises, with dim light and low temperatures, can easily lead to falls or colds. People with weaker constitutions may develop colds, angina pectoris, myocardial infarction, or stroke. This is why many elderly people have accidents when they get up early to exercise.

Try to drink a cup of hot water or honey water before exercising in the morning. Do not exercise on an empty stomach. The blood sugar concentration is low on an empty stomach in the early morning. Combined with exercise, people will feel dizzy and weak, and appear pale and sweaty. Continuing to exercise may cause confusion or even coma. Especially for diabetic patients, it is important to avoid exercising on an empty stomach.

The best time to exercise in the evening is before 9 o'clock. It is best to start exercising half an hour after dinner to avoid affecting digestion and absorption. It is also unhealthy to exercise until late at night. It should be finished before 9 o'clock to avoid affecting sleep. If you feel very tired, you should go home and rest, don't force yourself to exercise.

Ways to exercise to lose weight

1. Swimming weight loss method

Among various weight loss methods, the safest and most effective way is exercise; and among various sports, the most ideal weight loss exercise is swimming.

Swimming is an aerobic exercise that consumes a lot of calories. This is because the heat conductivity of water is 28 times that of air. The amount of heat consumed by a person staying in water for 8 minutes is the same as the amount of heat consumed in air of the same temperature for 2 hours. So it has a better slimming effect.

In addition, swimming gives the body a full workout. When swimming, the human body is held up by the buoyancy of the water, and the hands and feet are used together. The joints and muscles of the whole body are evenly coordinated, and all parts of the person are stretched, making the body more symmetrical.

2. Jogging to lose weight

Simple and easy running is called the king of aerobic metabolism, and jogging among running is even called fitness running. Jogging is a simple movement, the amount of exercise is easy to adjust, and the weight loss effect is even more significant.

During jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, it can also burn fat, thereby reducing fat storage in the body and achieving the effect of weight loss.

3. Variable speed running weight loss method

This fast and slow running style is simple and casual, and does not require following any set rules. Moreover, combining fast running and jogging, two types of exercise with different intensities, can consume both sugar and fat at the same time.

This is because when the human body is exercising, the energy consumed by the body mainly comes from sugar and fat. During short-term, fast, high-intensity exercise, sugar is mainly consumed; during long-term, moderate exercise, fat is mainly consumed.

4. Rope skipping to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp its magical weight loss effect.

In terms of exercise volume, skipping rope for 10 minutes continuously consumes the same amount of energy as jogging for 30 minutes or doing aerobics for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short period of time.

5. Stair climbing to lose weight

Nowadays, people’s living conditions have improved. They take the car when going out and take the elevator when going upstairs, and their amount of exercise is very limited. If you can use stair climbing as exercise more often in your daily life, it can not only prevent the occurrence of coronary heart disease, but is also particularly beneficial for weight loss.

Climbing stairs for 30 minutes can burn 260 kcal of calories, which is 10 times more than sitting still, 4 times more than walking, 2.5 times more than swimming, and equivalent to jogging 800-1500 meters.