What exercise is suitable for getting up in the morning? 10-day hot topics and scientific suggestions
Morning exercise is the best way to start your day’s vitality. Among the hotly discussed health topics across the Internet in the past 10 days, the choices, effects and precautions of morning exercise have become the focus. This article will combine popular data and scientific advice to organize a structured guide for you.
1. Ranking of popular sports topics on the entire network for 10 days
| Ranking | Topic keywords | Discussion volume (10,000) | Main Platforms |
|---|---|---|---|
| 1 | Aerobic on an empty stomach | 128.5 | Xiaohongshu/Tiktok |
| 2 | Morning yoga | 92.3 | B station/Keep |
| 3 | Baduan Jin | 87.6 | WeChat/Weibo |
| 4 | Things to note when jogging in the morning | 65.2 | Zhihu/Title Bar |
| 5 | HIIT Morning Exercise | 53.8 | TikTok/Quick Shou |
2. 5 recommended morning exercises and scientific basis
| Sports type | Best time | Catalytic consumption (large card/30min) | Suitable for the crowd |
|---|---|---|---|
| jogging | 20-40 minutes | 240-300 | BMI normal |
| Yoga | 15-30 minutes | 120-180 | Office crowd |
| Baduan Jin | 12-20 minutes | 90-150 | Middle-aged and elderly people |
| jump rope | 10-15 minutes | 200-250 | Those with better physical fitness |
| Taiji | 20-30 minutes | 100-160 | Patients with chronic diseases |
3. Experts recommend golden time for morning exercise
According to the latest research of the Chinese Sports Medicine Association,6:30-7:30It is the best time to exercise in the morning. At this time, the cortisol level in the human body naturally increases, and it can maximize the fat burning effect with exercise. It should be noted that you should wait after getting up30 minutesThen perform medium- and high-intensity exercise to avoid cardiovascular pressure.
4. Personalized solutions for different groups of people
| Crowd characteristics | Recommended sports combinations | Things to note |
|---|---|---|
| Fat loss needs | Walk on an empty stomach + stretch | Replenish electrolyte water |
| Sit in the office for a long time | Spine Yoga + Deep Breathing | Avoid bending suddenly |
| Three highs | Tai Chi + acupoint massage | Monitor blood pressure in the morning |
| Student Party | Jump rope + open and close jump | Warm up the ankle joint |
5. The 3 most popular morning exercises in 10 days
1.Should exercise completely on an empty stomach?Fitness blogger "Liu Genghong" recommends that you can consume a small amount of bananas, while Dingxiang Doctor recommends drinking 200ml of warm water and exercising.
2.Do you need sun protection before morning jogging?Dermatologists point out that even in winter morning exercises, SPF30+ sunscreen should be applied, and UV UVA still exists in the early morning.
3.Is it scientific to stretch immediately after getting up?Research from Beijing Sports University shows that the body's flexibility after waking up is 15% lower than in the afternoon, and it is recommended to perform joint activities for 5 minutes before stretching.
6. List of essential items for morning exercise
| Item Category | necessity | Optional |
|---|---|---|
| clothing | Breathable sportswear | Heart rate monitoring bracelet |
| Drinks | Room temperature mineral water | Electrolyte punch |
| Auxiliary | Anti-slip sports shoes | Portable fascia gun |
| other | Dry towels | Sports headphones |
Conclusion:Combining the hot content and professional suggestions on the entire network, choosing morning exercise methods should consider personal physical fitness, exercise goals and time arrangements. It is recommended to start with low intensity and gradually find the best morning exercise rhythm for you. The latest statistics show that the average work efficiency of people who have been practicing for 21 days has increased by 27% and their emotional stability has increased by 35%.
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