Morning run on an empty stomach, how will the body change after perseverance? Exercise need to pay attention to 2 points

The key is to be able to stick to morning running in the cold winter, which can be said to be courageous and enduring. There are various opinions about morning running, some people say that insisting on morning running can bring many benefits to the body, while others say that morning running will bring some adverse effects to the body, under the two opinions, it is inevitable that people have some doubts.

There are also some people have a doubt, is the morning run, in the end should be fasting morning run or after eating morning run, most people will feel that fasting morning run is not healthy, think that after eating morning run, will be better, is it really so?

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Then, is it good to run in the morning on an empty stomach?

Some people are used to running in the morning on an empty stomach, thinking that it is easier to run, and after running, there is nothing unusual about the body, for this kind of people, can run on an empty stomach, there is no effect on the body. But for some people, it is really not suitable to run on an empty stomach, such as gastrointestinal diseases, and malnutrition, as well as people suffering from hypoglycemia, anemia, low blood pressure, are not suitable for morning running on an empty stomach, these people do not eat anything, go for morning running, it is easy to have an uncomfortable reaction, or an accident.

To conclude, there is no good or bad morning running on an empty stomach, as long as it is done in a reasonable and appropriate manner and does not cause damage to the body, it is good, no need to be overly entangled.

People who insist on running in the morning on an empty stomach, what changes in the body?

Helps to lose weight

People who insist on running in the morning, if you can reach 80 minutes of exercise, on the consumption of body fat, or very beneficial, after a period of effort, the body fat will be reduced a lot, you can also find weight loss. Of course, for people who have just started to run in the morning, it is not recommended to reach 80 minutes of exercise, you can gradually increase, so as not to easily bring damage to the body. Remind people who need to lose weight, can not be too hasty, must be their own situation, to develop a long-term morning running plan, in order to be more conducive to weight loss.

Improve the mood, more full of spirit

In the process of morning running, in fact, is also to give the body a pine, and can be in the scenery along the way, improve their mood. Most of the morning is relatively quiet, more able to listen to the sounds of nature, during which the mood can be calmed down. With a good mood, the spirit will naturally be more full, plus running exercise, the body’s blood circulation and metabolism are mobilized, it will make people more energetic, spirit.

Drinking a glass of water before running is good for bowel movement

In the morning before running, you can remember to drink a cup of warm water, can help moisten the intestines, so that the intestines become smooth, whether you are eating after the morning run, or fasting morning run, drink a cup of warm water after the morning run, will promote gastrointestinal motility, so that the body faster absorption and digestion of food. Just remember, it is not recommended to drink water and immediately go running, you should rest for about half an hour, and after the morning run, it is best to drink a glass of water, it will be beneficial to bowel movement and blood circulation, not easy to cause problems.

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People who still insist on exercising need to pay attention to two points.

1, before running to warm up

No matter what sports you do, you have to do warm-up actions before exercise. During the spring, it is the Winter Olympics, when watching the Winter Olympics, you can also observe more athletes’ sports skills, as well as the preparation before exercise, which can reduce the occurrence of injuries. It is recommended that before exercise, you can do stretching movements, or simple walking warm-up, it is best to control the warm-up activities within 5 minutes, not too perfunctory, after all, related to their personal safety.

2, sleep to ensure adequate

Want to exercise to achieve good results, sleep to ensure good, with sufficient sleep, only to have the energy and energy to exercise, if the lack of sleep, the body is not in good shape, it is easy to have physical injury, but also not conducive to blood circulation, metabolism is also relatively poor, such a state to exercise, it is better not to exercise, exercise is for health care, do not because of some wrong behavior, so that the exercise becomes an injury to the body.

In particular, people who are used to running in the morning, more to ensure adequate sleep, because most of the morning run is carried out at 6-7 o’clock, this time period for the morning run will be more conducive to health, the Yang Qi will be beneficial, want to get up early morning run, we must develop the habit of going to bed early, do not stay up late because of other things.

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The morning run, there are its good, naturally there are some disadvantages, but as long as the correct to carry out, most of the benefits are greater than the disadvantages, and in the perimenopause, moderate exercise, for health is a lot of benefits, normal in the spring among the eat very well, some people can not control mouth, it is easy to become fat, but if you can adhere to moderate exercise, the results may become different.

Healthy Weight Management Approaches: How Should Seniors Lose Weight?

A study in the New England Journal of Medicine showed that people with a body mass index (BMI) between 22.6 and 27. East Asians have the lowest risk of developing the disease. Relatively speaking, slightly obese people are thinner, and even after surgery, slightly obese people will have a better effect on postoperative healing and recovery.

Appropriate subcutaneous fat can store some energy, and can also better help the body resist cold, enhance immunity, and protect some important organs of the body. If there is too much body fat accumulation, health risks. While some people are of normal weight and have a normal BMI, the risk is often greater if fat accumulates in the body.

How should seniors lose weight?

  1. Exercise more

Climbing several floors of stairs out of breath, slow movement, and lack of physical strength indicate a decline in cardiorespiratory function, so the elderly should have at least 30 minutes of moderate-intensity aerobic exercise a day, such as cycling, brisk walking, skipping and swimming. Can improve cardiorespiratory function , to improve physical fitness, exercise at least 3 minutes to 4 times a week.

2~3 times a week with strength training can maintain muscle strength, stimulate muscle growth, improve basic metabolic rate, help lose weight, improve balance ability, and prevent falls.

Obese older adults initially focused on aerobic exercise to keep weight and body fat percentage within normal ranges, then added strength training.

  1. Adjust your diet

On the premise of ensuring a balanced nutrition, it is necessary to strictly control the total daily calorie intake, pay attention to a light diet, eat more fresh fruits, vegetables and whole grains, and do not eat too well.

The elderly can adopt the principle of small meals and frequent meals, 7 to 8 minutes per meal is enough, and they cannot overeat. In addition, developing the habit of actively drinking water can increase the basal metabolic rate.

Tips

It can be seen that obese elderly people should actively lose weight to reduce the burden on various organs of the body and maintain a normal immune system. In daily life, in addition to closing your mouth and opening your legs, you should also adjust your emotions, face everything calmly, and don’t care too much about gains and losses.

Under the guidance of a doctor, it is necessary to ensure enough sleep and take medicine to solve sleep disorders.

When is the best time to exercise?

It’s a debate that seems to never be resolved: When is the best time to exercise? Are you more likely to experience the benefits and fun of exercising in the morning, afternoon, or after the sun goes down?

The related research results did not draw definite conclusions. However, many studies have found that exercising in the morning is more effective. One of the studies looked at people who exercised early in the morning and in the afternoon, and found that people who exercised in the morning had lower blood pressure throughout the day and they slept better.

Still, other studies have shown that people exercise more in the early evening. The study found that participants were at their best in grip strength, vertical jumping, and even reaction time between 4 p.m. and 8 p.m. compared to other times of the day.

For each individual, the answer is simple: the best time to exercise is any time you can. Whether you prefer exercising in the morning or evening, you can experience the good feeling of exercising, and both time periods are backed by scientific evidence. The key is to choose the time period that works best for you.

First, let’s look at the benefits of exercising in the morning, which are backed up by the conclusions of many exercise scientists. There are definitely benefits to exercising in the morning. Morning exercisers tend to be more likely to stick with it in the long run. When exercising during this time, daily life is usually less hindered.

Starting with healthy lifestyle choices can also have a snowball effect throughout the day. I’m too busy at home to go to the gym early in the morning, what should I do? Set your alarm 10 to 15 minutes in advance, then do some simple stretches or bodyweight exercises by your bedside.

If weight loss or weight management is part of your fitness goals, you should also consider completing your workout in the morning. A study from Tehran Medical University in Iran showed that morning exercise (specifically moderate to vigorous-intensity aerobic exercise) was more effective than evening training in controlling appetite, caloric intake and weight loss.

Compared with overweight women who exercised in the afternoon, overweight women who exercised in the morning felt fuller and had better control of their appetite. Exercising in the morning was also associated with greater weight loss.

The study showed that those who exercised after waking up lost more weight than those who did the same amount of exercise later in the day. Even if weight loss isn’t part of your fitness goals, exercising in the morning has other benefits that are worth setting an alarm ahead of time.

On average, women who exercised in the morning exercised 20 minutes more throughout the day than women who exercised in the evening. So how do these benefits stack up against scientifically supported benefits of exercising in the afternoon or evening?

First, you can use the benefits of working out in the afternoon or evening to promote better rest. While the effect of sleep on exercise has been debated, some studies suggest that exercise can actually improve sleep.

High-intensity exercise in the evening did not disrupt the sleep of endurance runners, but improved their sleep quality, according to research from Liverpool John Moores University in the UK.

If you’re concerned that exercise might make you over-excited rather than relaxed, research from the University of Jyväskylä in Finland shows that strenuous exercise actually has no effect on sleep quality.

Other factors that may make people prefer to exercise in the evening include: better athletic performance. A study by biological scientists at the University of Birmingham in the United Kingdom shows that competitive athletes perform better in the evening.

For some athletes, peak exercise levels are not reached until 11 hours after they wake up. The benefits of exercising in the evening are also reflected in other ways. Research results from The Ohio State University show that combined strength and endurance training at night can lead to an increase in muscle weight.

However, it’s important to point out that the participants only saw these results when they trained for more than 12 weeks, which means that consistent exercise is key. No matter what time you choose to exercise, as long as you stick to it, you will have real rewards.

7 kinds of food that you must not eat in dinner if you want to lose weight

As the saying goes, people are iron, and rice is steel. If you don’t eat a meal, you will be hungry. Losing weight is a technical task, especially when it comes to “eating”, you must pay attention to details everywhere.

Take dinner as an example, there is a lot of knowledge about “fat and thin”. If you accidentally make a mistake, the result will only be farther and farther away from a good figure. Today, I will list 7 categories of “don’t eat for dinner”. If you want to lose weight and be healthy, don’t touch them!

High in sugar

Most foodies can’t refuse the deliciousness of sweets, especially after dinner, a popcorn, ice cream, etc. is simply a great enjoyment in the world! After the human body eats high-sugar foods, the body’s metabolism will be vigorous, and the secretion of sebaceous glands will increase, so that acne will appear continuously. Excess sugar leads to excess energy, resulting in fat accumulation.

Soup

There is often a bowl of soup on the dinner table, but if the type of soup is not selected correctly, there is also the risk of meat growth. For example, thick soups such as pork ribs soup and pig trotter soup are not only super high in calories, but also contain more saturated fat, which will pose a threat to cardiovascular health. Therefore, when cooking soup, avoid using high-fat ingredients as soup materials, and choose vegetable soups with light taste, such as winter melon soup, seaweed soup, radish soup, etc.

Leftovers

During the repeated heating of food, the trace elements and vitamins in the food will be destroyed and lost, and the nitrite in the leftovers will also bring cancer risks! There are too many leftovers, which exceed the daily needs of people. In order not to waste, they force themselves to eat after the next meal. In this way, if you ingest too much food, your stomach will get bigger and bigger, and it will take a long time. get fat. Many diseases are inseparable from obesity, which seriously affects health.

Heavy stimulating food

More and more people like spicy dinners, and restaurants with “heavy flavors” such as hot pot, Sichuan cuisine, and Hunan cuisine are often full at night. Many seasonings are often added to heavy-tasting foods. These seasonings are also caloric, and they will also induce your appetite to open up, eat more unconsciously, and then unconsciously grow meat. Therefore, it is recommended that the daily diet, especially dinner, should be light.

Sticky food

For dinner, try to avoid sticky and glutinous foods such as rice balls and rice cakes, as well as dry and hard foods with little moisture, such as dry stir-frying and dry frying, because they are not easy to digest. The stomach needs to be gently digested at night. After these foods enter the stomach, it will directly affect the work of the stomach, making the digestive activity abnormally excited, and it is easy to cause stomach diseases such as acute and chronic gastritis.

Processed or smoked meat

Processed or smoked meats are unhealthy foods. These foods are high in salt, which can easily cause excess water to stay in the body and cannot be discharged, resulting in edema-type obesity. In addition, these foods contain a lot of tyrosine, which will cause the brain to produce exciting dopamine, thereby

Refreshing drink

Many people are addicted to drinks and don’t forget to have a drink with dinner. But if you drink beverages such as coffee, strong tea, etc., the result is likely to be unable to sleep at night! This is because such drinks contain caffeine, which has the effect of stimulating the central nervous system and muscles, making people excited. Drinking a refreshing drink at dinner time will affect your sleep and disrupt your weight loss plan!

After reading these dinner taboos, how would you rate your dinner? From now on, correct the bad habits of dinner, quit unhealthy dinner food, and a good figure will automatically come to you!