Morning exercise at home efficiency | Healthy Care

After a sleep in warm blankets, to launch the body and the beginning of a new day full of fun and mentally relaxed, supple body you should perform exercises at home simple morning after thick:

1./ Jogging (on a treadmill / outdoor):

- Take 1 cup of boiled water or drink a glass of fruit juice or milk before you start.
- Can run in the park or at home on treadmills.
- Run for 30 minutes to 1 hour maximum. Novices should only run 2 sessions / week, do not exercise daily. When running the familiar can practice 3-4 times / week. Thus, each month just set 15-20 times / month.
- Before running to be booted breathing - breathing, running stalled about 5-10 minutes for the body to adapt to the atmosphere, heating the body, avoid injuries.
- Initially run slowly, inhaling through your nose exhaling through the mouth, can combine spiritual music for relaxing.
- After running on dry wipe sweat, rest about 15 minutes for the heart rate and respiration back to normal before a bath, do not shower immediately, if the bath when on, you might catch a cold. Tap to alternate running with walking, strengthening and alternating high speed and low speed.

- When run, head and body holding natural straight, shoulder muscles relax. Not leaned forward or backward will cause the upper body under stress.
- When run, put the foot to the ground with both feet, starting from the heel to the nose and feet. If set foot on the ground by foot nose easy deformed ankle, heel pain and knee area.

2./ Cycling (outdoor / indoor training bike) :

- To improve health you can cycle regularly, at least 4 times / week. It would be best if you can ride every day in the morning instead of morning exercise for a minimum of 30 minutes.
First, you take a bike ride slowly for a few minutes to rest and relax, and then start your legs work harder by increasing the speed of the loop pedal. This method is very good for the heart.
- Cycling combined with breathing exercises: This method requires you to ride about 30 minutes with an average speed. When cycling to remember to always combined with deep breathing. Please inhale vigorously, then breathe out gently, it will be helpful improve heart function, lung.
- Posture: Cycling exactly comprises 4 unified movements: pedal, pull, lift, push. Pedal down, pull up your feet shrink, and eventually raise push down the pedal, so the new finish cycling round a rhythm.
- Speed: A cycling session should last at least 30 minutes: 10 minutes of speed bike with 20-25km / h to start and warm up the body, 10 minutes later, pedal as fast as possible and last 10 minutes the bike slowed to prepare and rest.

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