Pros and cons of running in the morning for men and women

Today, a healthy lifestyle is becoming increasingly popular. To some extent, it has even become a fashionable modern phenomenon. This is a rational grain. After all, to give up bad habits and go in for sports means that it is possible to prolong your life for several years, to significantly push away old age and sores that fall down like snow on your head during this period. While there is still time, it is necessary to create all conditions to support your health at the proper level. One of the easiest and most effective ways to achieve this is morning jogging. It is difficult, of course, to force yourself to do it daily, but you can try.

The benefits of morning running

Running in the morning has several advantages:

1. The heart and its vessels are strengthened, which undoubtedly is an excellent prevention of cardiac pathology.Reduced risk of blockage of blood vessels and, as a consequence, a heart attack.
2. Blood pressure returns to normal, less often becomes a pulse. For those who are aged, this is a very favorable indicator.
3. Skeletal muscles develop and strengthen. As a result of increased blood flow, tissues and organs are more intensively supplied with oxygen, which is a positive point for their normal function. This is also a good prevention of diseases of the joints.
4. There is an intense burning of excess fat, which leads to weight loss. The effect at the same time has a greater severity and stability than when using all sorts of diets.
5. Activation of the respiratory system. There is an increase in respiratory volume of the lungs. The blood is more intensively enriched with oxygen, transporting it literally to every cell of the body.
6. In the morning, the air is cleaner, with less pollution that accumulates during the day.
7. Running in the morning for the whole day will charge the body with vigor, which will ensure a good mood.
8. In the morning, running runs start metabolism processes, which is called “to the fullest”.
9. In the morning classes can be held without interference, since there are few people and not so much heavy traffic.
10. If the run runs in the gym, then the people in it is not so much and you can always find a free treadmill.

If someone has a spinal ache, then morning jogging will be especially useful for them.

Note! One rule should be well understood. If there is a pathology on the part of the musculoskeletal system, then you can run only with the permission of the doctor.

What time is better to run?

It is necessary to choose the time for running, depending on what type a particular person belongs to. It is known that all people are divided into "larks" and "owls." If the person is an owl, then it is better to go jogging in the afternoon. The body of such people is more adapted to physical stress at this time. If such a person starts to run in the morning, then there will be no benefit from it. The organism, on the contrary, will receive additional stress. All day in this case, as they say, will not be set. A person will not achieve anything during the day, because he simply cannot concentrate his attention.Therefore, these people better run in the evening.

But the "larks" can run in the morning, while receiving not only the pleasure of moderate physical exertion, but also benefit. Running in the early morning will be pleasant and useful for them in all relationships.

There are jogging in the morning and negative points that must be taken into account when practicing. In the morning, the body has not yet entered its active phase. During this period, increased blood viscosity is noted. You should not start running immediately after getting out of bed. It is necessary to wait some time, as if giving the body a full wake up.

The following scheme is optimal:

• rise;
• a glass of boiled water at room temperature on an empty stomach;
• shower;
• gymnastics for 5 minutes;
• a cup of coffee (tea);
• jogging.

Drinking fluids before running is not an accidental requirement. This helps reduce blood viscosity. This will reduce the burden on the heart.

Morning Run for Newbies

Those who are still at the very beginning of this useful lesson should be thoroughly learned that in the process one should adhere to the correct techniques and regularity of the lessons.Only with this you can get the maximum benefit from the morning run. Do not immediately start with long distances. Many do exactly that. Loaded with the full program on the first day, in the morning they feel an incredibly strong pain in all muscles. Of course, after that the desire to run around them will obviously disappear.

Before the start of classes warm-up is required. It is necessary to perform several simple exercises, squats, bends. Warming up for 10 minutes warms up all muscle groups quite well. After that, you can directly start jogging.

The load at the very beginning of classes should be moderate. It should not be heavily loaded, otherwise it adversely affects the heart muscle. It is required to respect the duration of the training and the techniques of the classes themselves. To exclude negative points, follow the rules:

1. Arm movements. They are constantly kept at waist level, making movements to the legs. Hands do not have to strain, they should be in a relaxed state. Do not give up often. Let them constantly be at the waist level.
2. Housing The back is held straight.This ensures uniform circulation of blood through the body. Thorax slightly protruding. It is forbidden to stoop.
3. Rhythm and respiratory rate. The beginning of classes should be carried out at such a pace that breathing remains rhythmic in nature. Care must be taken to ensure that breathing does not go astray. Wrong comes the one who begins classes with large loads. At the same time, breathing becomes difficult. Oxygen is not enough and the athlete will quickly get tired. Inhale to do with the nose and exhale through the mouth.
4. Technique staging legs. The one who is involved in sports professionally, stands on the full foot. But for a novice runner at first it will be difficult to do. Therefore, novice runners are allowed arbitrary setting feet. You can focus on the heel or toe, as anyone is comfortable.

At the beginning of the classes, interval jogging is recommended, which is combined with walking. Using this technique, you can get rid of extra pounds and lose weight. When the training is over, you do not need to stand on the spot, it is better to just walk a certain time.

At the very beginning of training, it is necessary to draw up a schedule according to which classes will be held.Begin with a quarter of an hour, then time is gradually added. Classes should be held at an average pace. If someone has set himself a fast order, then it is necessary to provide a couple of days to rest in the schedule. It is necessary for recuperation.

No need to run near the highway, on which there is heavy traffic. There will be no benefit from this. It is necessary to inhale the exhaust gases of automobiles by intensively working lungs. The best option would be a path in the forest or park. For beginners, the track should be smooth, without steep climbs and descents. The best option would be to start training at the stadium, where for beginners there is an ideal treadmill.

Pay attention to the clothes in which classes are held. It should be different convenience, not to put pressure on the body, but at the same time not to hang out.

Winter activities

If it's cold outside, not everyone will want to continue their studies. However, running through the frost is associated with a certain benefit:

1. In cold weather the body is hardened. Together with him, it becomes stronger and character. In this weather, the productivity of runs is much higher.
2. Immunity is strengthened.Proper breathing in the frosty air trains the body in terms of protection against respiratory diseases.
3. Improved mental attitude. It is pleasant for a person to realize that he has overcome his fear and reluctance, he has left the comfortable room in the cold. Half an hour of running through the winter frost will cope with the winter depression and provide a good mood.
4. Frosty air contains negative ions, which can give the body a sense of vitality. Intensive breathing will enrich the blood with oxygen and energize for the whole day.

Lose weight with morning run

To lose weight, you need to jog every day for at least an hour. The best option for losing weight is interval running. With him there is a combination of moderate and significant loads.

For morning runs there should be a great motivation.Not everyone will be able to overcome their laziness and take up the morning run. You can find companions to practice, with whom communication is always pleasant. This will be the occasion for the next meeting with them. Some of the first time classes are given very hard, but then everything will go back on track and will become just as common as morning hygiene procedures. The benefits of running will be more than enough. The main thing is not to be lazy and do everything correctly.

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