Health Do not exercise with an empty stomach

Pick up carbohydrates the morning before exercise
Jogging or gym in the morning is a good idea. Because in the morning we have a lot of energy! But in the morning sport a few basic rules must be observed, as Professor Ingo Froböse of the Center for Health of the German Sport University Cologne explained. Otherwise, even health consequences can threaten.

According to the sports doctor, about 20 minutes before morning exercise, a lukewarm glass of water should be drunk and carbohydrates supplied to the body for the on-going strain. To eat a banana to the water, was "little stressful and energetically sensible," Froböse continued.

Proper warm-up is also important in the morning. Image: Martinan - fotolia

According to the experts, the assumption that morning exercise is particularly helpful in burning fat remains to this day, but this is a misconception. Because the "fat burning processes must be worked out" and "fats burn only in the purgatory of carbohydrates," said Froböse. Untrained beginners can according to the experts according to their fats do not burn immediately.

Health complaints due to lack of energy during morning exercise
Many morning athletes believe that the morning exercise gnaws immediately on the fat pads, "because the sugar reserves were used up overnight and the supply is still missing," said the sports physician. This is a mistake. Rather, the body can not burn the fats immediately without appropriate training and the affected people threaten a lack of energy, with correspondingly negative health consequences.

Race Early athletes go on an empty stomach, may not only the energy intake is too low, but also the internal organs are irritated by the unaccustomed effort and the lack of food. So could "the stomach then quite sensitive", explained the sports physician. In addition, there is a possible undersupply of the brain, which can cause dizziness and cognitive disorders. This is especially the case when the fluid reservoirs are empty, Froböse explained. Therefore, the body should be supplied with a glass of lukewarm water and carbohydrates before morning exercise. Water from the refrigerator is basically not recommended, as this is much better tolerated at room temperature, the expert continued.

Morning sport takes time
Early athletes should take enough time for the physical activities in the morning, according to the expert, to prepare adequately for the effort and then regenerate sufficiently. According to Froböse, breakfast and breakfast are scheduled to take about two to two and a half hours. Rushing and do the morning exercise quickly before work, however, is the wrong way. Because also the muscles need some time in the morning to get started.

After morning exercise, the expert recommends stretching and relaxation exercises as well as a relaxed shower. Afterwards, the morning athletes should have a leisurely breakfast, whereby, for example, a bowl of muesli with fruit is particularly well suited, emphasized Froböse.

Endurance sports especially well suited for morning sports
In the sports that are suitable for early athletes, the endurance sports are far ahead. On the other hand, sports such as tennis, football or squash are less recommendable, because they spur on top performances and at the same time a defeat is carried along throughout the day. Also unsuitable is weight training, in which the blood pressure goes up quickly.

If you overdo it in morning exercise, you need the whole day to recover if in doubt. The expert advises therefore only to moderate effort, whereby "a subjective Unterforderung is the right measure". Also, owl people should not force themselves against their own nature and biorhythm for morning exercise. What is suitable for the lark-type early risers can cause considerable discomfort to owl late-risers, Froböse explained. (sb, fp)