Some people like to greet the first ray of sunshine in the morning during exercise, but for most people, it is more difficult to get up in the morning to practice hair than to ascend to heaven. The most suitable prime time for self-training depends not only on personal preferences and leisure time, but also on the physiological function of the human body. Exercise should make people feel happy and promote health. If the muscles are too tight in the morning exercise and cause strain, or the quality of sleep is reduced because of staying up late training, it runs counter to our original intention of exercise and fitness.
1。 Early morning party: Just getting up is like beating chicken blood, full of energy and bursting with energy. After the training, take a hot bath, eat a nutritious and healthy breakfast, and start a day's work and life in high spirits. 2。 Late-night party: In fact, only the body likes to sleep late and struggle to get up. In the first two or three hours of getting up, brain activity and muscle sensitivity are about zero, but at night, the more excited and motivated these people are, the better the training effect will be. 3。 Majority (except the pole in the early morning and late at night): 60%-70% people belong to the "majority", and they feel twisted when exercising too early or too late, which naturally becomes the main force in the prime time of the gym.
According to the circadian rhythm of the human body, exercise arrangement in the morning, noon/afternoon, evening and late at night has its own advantages and disadvantages:
Morning:
Testosterone peaks during the day.
Neurosensitivity and memory reached the peak at 10- 1 1.
The body temperature is still very low.
Noon/afternoon:
Pain tolerance is the highest in a day.
Adrenaline and body temperature are rising.
The emergence of the best balance between physiology and spirit
At night:
The coordination, endurance and body temperature of all parts of the body are at their peak.
Maximize lung efficiency
Maximize flexibility and strength
Mental attention began to decline.
Late at night:
From 9: 00 pm, the level of melatonin in human body rises to prepare for sleep.
Body function began to slow down, preparing for sleep.
We can see that it is difficult for all systems/functions of the body to reach the peak at the same time. Considering the difference of everyone's spare time, it's hard to say which time is the best for exercise. If you must choose a time, I personally suggest that you exercise from 16: 00 to 18: 00 this afternoon.
However, the ideal is full and the reality is very skinny. Previous opinions and suggestions are based on pure circadian rhythm. If all kinds of trivial objective factors and personal factors are taken into account, the choice of exercise time should be slightly tangled.
Morning:
Is fat reduction one of your goals? If so, morning exercise will effectively help you achieve this goal (high level of testosterone secretion). Eating less before exercise makes it easier for the body to produce energy by consuming fat.
Research shows that exercise can effectively improve the level of serotonin. Low serotonin level can easily lead to depression, and rising serotonin level after morning exercise can bring a good mood for a day.
Is the gym open in the morning? If the gym doesn't open until after 8 o'clock, it is certain that office workers and students will be scolded by the boss and teachers for being late for an hour or two of exercise.
If you can train early in the morning, there will not be many people in the gym. The advantages of doing this are: firstly, there is no need to worry about the use of equipment and dumbbells, which saves unnecessary waiting time and keeps the training intensity and the gap between groups; Second, you can boldly try new movements and instruments (don't worry about attracting others' attention because of your strange posture).
For patients with obsessive-compulsive disorder and friends who are too poisoned by fitness, the goal of the day's exercise is completed after the morning exercise. There is no need to think about fitness any more. And don't worry that the fitness plan of the day will be ruined because of unexpected events or physical fatigue.
Late at night:
At the cellular and molecular level, exercise will increase the body's ability to absorb nutrients. If you go to sleep directly after late-night exercise without adequate nutrition, your body will suffer from hunger for eight hours, and your long muscles will be "beyond your heart's endurance".
If it is not open 24 hours a day, what time does the gym open at night?
Many people come to the gym to exercise after work or school. Therefore, it is easy to meet equipment such as queuing when going to the gym at night, and it is difficult to efficiently complete your training plan in a suitable time.
How much energy and passion can you release in the gym after school? It may be helpful to have a cup of American coffee or do some preparatory activities before practice.
In short, we can't say when is the best time to exercise, but we should find a suitable, practical and persistent training period. If morning exercise suits your schedule best, force yourself to get up early in the morning (remember to warm up and stretch your muscles before exercise every day); If you only have time to exercise after work and school, then treat the evening self-study every day as an uncompromising task that must be completed without excuses.
Finding one or two fitness partners and putting their fitness bags in the car or office can effectively reduce the probability of being lazy. Eriocheir sinensis wishes friends good health!