Important to note is the effect that jogging in the morning has on the whole body. Because it is usually done sober, fat metabolism gets going sooner than usual. This is a hot tip for people who want to get their weight in control.
Physical Exertion Pays Off
Those who engage in sports and exercise are rewarded in the best possible way.
Every time we exercise, our immune system experiences an immediate boost!!!
The formation of natural killer cells, which render hostile pathogens harmless, is thereby strongly promoted. In addition, our body cells are cleansed and strengthened each time. The deepening of breathing causes an efficient deacidification of the whole body. In addition, the lungs are well ventilated.
Moderate Sport is very Positive!
High-intensity and exhaustive loads, i.e. competitive sports, have rather unfavorable effects on the functionality of the immune system.
Sport in nature is highly positive. Clear, clean and refreshing air in nature, in the Swiss mountains (!! Hint, Hint !! www.bergpension.ch ), automatically makes you healthy. The many guests in our health center in Eastern Switzerland can confirm this. This pension is called Sonnmatt - which means sunny mat! That's right, sun is also an important health component, as it stimulates the production of serotonin, the 'good mood hormone'.
TiPP for home:
Schedule a brisk walk of about 30 minutes every day. If this is not always possible, then just 3 short units of 10 minutes. This is better than nothing at all!
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Jogging With Brains
Jogging in the morning can really take some effort.
Admittedly, most of us have a certain idea of what a perfect morning should look like. Going for an early jog is probably not one of them. But for your health and personal well-being, exercising in the morning hours is highly recommended. On the one hand, there is the psychological effect of having completed a sports unit before the day's tasks. On the other hand, early activity gives an energy boost that lasts for a long time. The effect that jogging in the morning has on the body should not be underestimated. Because it is usually performed sober, the fat metabolism gets going sooner than usual.
If it weren't for the inner swine that needs to be overcome!
Here are 3 tips for you to become a successful morning runner.
Tip 1: Prepare The Training Well
For your morning workout you need a certain inner and outer preparation.
It is best to visualize already in the evening that you want to start running the next day - regardless of the weather.
Think about when you will get up,
whether you will have breakfast and
which route you would like to jog.
If decisions of this kind have already been made, it will be easier in the morning.
Also, get your sports clothes ready so that all you have to do is slip into your clothes.
Do you find it difficult to start running and keep up the pace? Then compile a playlist of motivating music in advance, which you only have to play when you start your workout. Music, besides the benefit of putting you in a better mood, also has the effect of drowning out the sounds of your own breathing. So you won't be constantly reminded that running may be difficult for you.
Jogging together in a group is, of course, a privilege. If you manage to do that, then all respect!
Tip 2: Jog with Brains and Structure
Just going for a run can be tempting. But set a sensible route for your morning workout and also think about frequency. With a set plan, you'll usually get the most out of your morning exercise.
Beginners in particular shouldn't set too much of a goal for their early morning jog. 25 to 45 minutes of casual running is recommended by experts. This should be started slowly so that the joint fluid can get moving. If you like, you can then increase to a pace where you can still have a conversation. If you are trained and fit, there is nothing wrong with interval runs.
A frequency of two to three workouts a week is ideal if jogging is to have a positive effect on your health. Listen to your body here and adjust the intensity accordingly.
Tip 3: Eat And Drink Properly Before And After Training.
You don't have to eat breakfast, especially if you only go jogging for half an hour. If the workout lasts longer than 45 minutes, a small sugary snack about half an hour before exercise won't hurt. A piece of fruit or a glass of juice spritzer is enough to fill the glycogen stores. For everyone else, a glass of water would have to do. The best foods and drinks to have before jogging:
Water or sparkling water
Apple spritzer
Banana or apple
After your workout, a full breakfast is a good choice. Make sure to include proteins, vitamins, carbohydrates and fiber. They replenish the body's stores. Do not forget to drink enough after running.
The best foods and drinks after jogging:
Water or juice spritzer
Fruit tea
Oatmeal and other whole grain products
Yogurt or cottage cheese
Fruit
Why should you jog in the morning?
A morning workout is a good start to the day because it boosts energy levels. Jogging early is especially effective on an empty stomach because it gets fat burning going faster. If you complete your run in the morning, you won't have to worry about exercising the rest of the day.
How do you motivate yourself to jog in the morning?
Plan fixed workout days and get your sports clothes ready in the evening. Find a workout partner with whom you make a fixed appointment. Listen to motivating music while running, it makes the activity a little easier.
What should you eat for breakfast before your workout?
If you only plan to jog for around 45 minutes, you don't need breakfast. A glass of water is enough to keep you hydrated for the sport. A cup of espresso can also boost performance. If you run longer, you can also have a banana or drink a juice spritzer to help you keep going.
Everything that is dairy products slow down the performance. Also a good ice cream.
Why Jogging Prolongs Life
Jogging is good for body and mind. It keeps you fit and can banish bad moods. But time and again there are reports that it can also prolong life.
Can this be true and if so, why does jogging prolong life? Especially as people get older, the frequency of exercise decreases. But immobility is poison for the body.
It's not without reason that people have been saying lately, "Sitting is the new smoking." This phrase clearly shows the importance of exercise for the human body.
It's not about starting training for a marathon or climbing Kilimanjaro. Sure, that can be appealing to some people. However, a large portion of the population simply wants to exercise a little more to beat old age.
Moderate is the magic word for health Researchers in Denmark have observed joggers and non-joggers over twelve years and collected data from them. The data was then analyzed and compared.
The results were clear. Moderate jogging can prolong life, excessive it is rather dangerous for the body. People from the non-jogging group and from the excessive jogging group had similar mortality rates.
Studies from the USA support these statements. Moderate means jogging about two to three times per week. A moderate pace should be maintained.
Effects on health The effects of moderate exercise on health are due to processes in the body that take place during running.
It will:
the oxygen uptake is improved
the blood pressure is lowered
improves the level of blood lipids
improves the sensitivity to insulin
improves the heart function
In addition to these physical effects, there are also effects on a person's psyche. Thus, the moderate exercise and the load on the body lead to an increase in vitality and a more alert mind.
Does it always have to be jogging? If the thought of sports makes your hair stand on end or if you can't think about sports because of your current physical condition, you don't have to despair.
An important factor for the positive effects of exercise on health is, among other things, the joy of exercise. It is not about achieving a specific time.
The first step is about getting moving and finding enjoyment in exercise. If the bar is set too high from the start, demotivation can quickly set in.
That means it doesn't always have to be jogging. If you prefer to go for a walk, that's also an option. Researchers from the U.S. recommend 15 minutes of brisk walking instead of five minutes of jogging for anyone who doesn't want to or can't go jogging.
This behavior also helps promote good health. Get used to your new behaviors step by step and run away from old age and towards vitality and health.
It's nice when young people support jogging. Practice early if you want to be a champion. How about incorporating a weekly exercise session with one of your kids?
Who Can Start?
In principle, moderate jogging is suitable for almost every person. If you have been inactive for a long time, a medical examination is recommended.
Here it can be checked to what extent your heart and lungs are able to withstand stress. The doctor can also make recommendations on your general physical fitness.
How do you get started?
All beginnings are difficult and it is not easy to overcome your inner resistance alone. Look for people who would also like to do moderate exercise again.
Either with family or friends or at a running club. Together instead of alone is the motto. Another tip is not to set the bar too high to begin with. Start small and increase step by step.
What makes running fun?
Maybe the thought of jogging is a scary thought for you. But exercise can be fun. With the right running partners, an interesting route, and the bonus that you're doing something for your health, the joy comes step by step.
Jogging Protects YOUR Memory
Jogging is good for your health - we knew that!
Brigham Young University scientists found that jogging can help protect memory. The results of the study are published in the journal Neurobiology of Learning and Memory.
Researchers now found that regular jogging mitigates the negative effects of chronic stress on the hippocampus. Jogging is good for the body and mind. Regular exercise even protects our brains from the negative effects of stress.
Exercise is a simple and inexpensive way to eliminate the negative effects of chronic stress on memory, explains study author Professor Jeff Edwards of Brigham Young University.
What is long-term potentiation?
When people learn something, the synapses involved in the learning process increase their transmission strength. Within the hippocampus, optimal memory formation occurs when synapses (connections between neurons) are strengthened over time.
This process of synaptic strengthening is also known as long-term potentiation (LTP). Chronic or prolonged stress weakens synapses, which reduces long-term potentiation and ultimately negatively affects memory. However, LTP levels do not decrease when exercise is accompanied by stress, scientists say.
Even test results with mice illustrate that exercise is a viable way to protect learning and memory mechanisms from the negative cognitive effects of chronic stress on the brain, the experts explain.
Avoid stress and get enough exercise
It would be ideal for learning and improving memory if sufferers are not exposed to stress and also get enough exercise, says Professor Edwards. "Of course, we can't always control stress in our lives, but we can control how much we exercise. It's encouraging to know that we can combat the negative effects of stress on our brains by getting out and starting to run," the physician adds in a Brigham Young University press release.
Although we can never completely remove stress from our lives, it's nice to know that we can simply do 20 minutes of cardiovascular exercise a day to prevent brain overload and offset negative effects of lack of exercise, the researchers conclude.
