Tomato Warm Reminder

(hellos)\Now it's (now)\Buddies, let's go for morning exercise.\1. Benefits of morning exercise:\1. Getting up in the morning to exercise is good for blood circulation and boosts metabolism.\2. Morning exercise time:\1. The best time for morning exercise is after 5 AM, preferably around 5:30 to 6:00 (after sunrise). The duration doesn't need to be long, 30 minutes is ideal.\2. Usually before meals (elderly people can eat something appropriate).\3. Do not exercise in the morning if there is fog, extreme cold, haze, or poor air quality.\3. Morning exercise location:\1. Go to places with good greenery (parks, forests, etc.). The photosynthesis of plants usually starts around 5 AM (producing oxygen).\4. Morning exercise clothes:\1. Since it's morning exercise and beginners, pay attention to warmth. It is relatively cool in the morning; wear warmer clothes for the first few days, then switch after adapting; don't catch a cold after exercising.\5. Morning exercise intensity:\1. The exercise amount doesn't need to be excessive; gradually increase as morning exercise continues.\2. The intensity should be appropriate, otherwise it will affect your daily life. The level or effect of exercise should leave you feeling relaxed and in a good mood afterward.\3. Exercise amount should not be too high, and avoid intense exercise.\6. Before morning exercise:\1. Don't exercise on an empty stomach, but don't eat too much either (warm thin porridge).\2. When running, warm up, stretch legs, bend forward, move joints, especially the feet; not warming up can cause foot injuries. Move all joints, rotate moderately, especially feet, waist, hands, shoulders, and head until a slight warmth is felt.\4. When waking up, don't get up immediately. The requirement is 'wake the mind first, then the body' (so in the morning, wait at least 30 seconds to 1 minute to let the body and brain fully wake up. You can lie down and do simple movements, lightly shake your head, move your hands and feet, then get up).\5. After getting up, drink a cup or two of warm water.\6. Another thing after waking up in the morning is using the bathroom to clear the body.\7. Ensure sufficient sleep and full energy.\8. Wake up happily.\7. During morning exercise:\1. While running, pay attention to breathing, focus on the legs, and feel subtle changes in leg muscles.Morning exercise currently does not have a fixed time period, but the biggest feature of morning exercise is that the temperature is relatively low and the atmospheric pressure is relatively high, so the lung pressure is low, and cardio pressure during exercise will not be too high.

2. Run at an even pace.
3. During exercise, it is best to drink water in small amounts several times.

VIII. After morning exercise:
1. After morning exercise, it is generally recommended to sit quietly. Sitting is for resting, not sleeping; oversleeping will continue to cause weight gain. However, for pseudo-sleep, it depends on the reason caused by sleep: is it due to brain fatigue or body fatigue? Usually, body fatigue is not a problem because you are exercising your body. If it is brain fatigue, then sleep is necessary.
2. Eat breakfast half an hour after exercise (food: two eggs, a cup of milk. You can also drink some saline water appropriately.)
3. After exercise, be sure to drink plenty of boiled water, eat pears, apples, dairy products, sesame, fresh vegetables, and other soft and moist foods.
4. After exercise, perform muscle stretching exercises as soon as possible, such as spreading both legs forward and backward, bending the front leg, keeping the back heel on the ground, which stretches the calf muscles. Hold for 15 seconds, then alternate. You will feel much more comfortable. Remember not to forcefully press your legs.

IX. Summary:
1. Ensure sufficient sleep.
2. Develop a regular early-rising routine. Warming up can easily cause foot sprains; activate all joints. Slight twisting of feet, waist, hands, shoulders, and head can produce mild warmth.
4. When waking up in the morning, do not get up immediately. The requirement for getting up is "wake the heart first, then wake the body" (so when you wake up in the morning, do not get up immediately; wait at least 30 seconds to a minute to let your body and brain fully awaken. You can lie down and perform some simple movements such as lightly shaking your head and moving your limbs before getting up.)
5. After getting up, drink one or two cups of warm water.
6. Another thing to do after getting up in the morning is to empty the bowels and clear the body.
7. Ensure sufficient sleep and full energy.
8. Wake up happily.

VII. During morning exercise:
1. Pay attention to breathing adjustment while running. Focus your senses on your legs and feel the subtle changes in the leg muscles. Morning exercise currently does not have a fixed time period, but the biggest feature of morning exercise is that the temperature is relatively low and the atmospheric pressure is relatively high, so lung pressure is low, and cardio pressure during exercise will not be too high.
2. Run at an even pace.
3. During exercise, it is best to drink water in small amounts several times.

VIII. After morning exercise:
1. After morning exercise, it is generally recommended to sit quietly. Sitting is for resting, not sleeping; oversleeping will continue to cause weight gain.However, if there is pseudo-sleep, you need to see what is causing your sleep—whether your brain is tired or your body is tired. Generally, if your body is tired, it doesn't matter much because you are exercising your body. If your brain is tired, then you need to sleep. 2. Eat breakfast half an hour after exercise (food: two eggs, one glass of milk. You can also drink a bit of saline water if needed). 3. After exercising, be sure to drink plenty of water and eat soft and moist foods such as pears, apples, dairy products, sesame, and fresh vegetables. 4. After exercise, do muscle stretching as soon as possible, such as opening both legs front and back, bending the front leg, keeping the heel of the back foot off the ground—this will stretch the calf muscles. Hold for 15 seconds, then alternate. You will feel much more comfortable; remember not to forcefully press your legs. 9. Summary 1. Ensure adequate sleep 2. Establish a regular early rising habit Please click to leave your footsteps