If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense.
The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and you need more energy to deal with the affairs of the day? Ironically, morning exercise has one of the biggest advantages over afternoon exercise: it is easy for people to stick to it. Because there will be no conflict in the exercise schedule at this time, people will not be distracted by other things. Persistence is a very important influencing factor of exercise.
Do not exercise on an empty stomach in the morning.
Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health. After the exercise, you can rest for 20 to 30 minutes to restore the cardiopulmonary function to a stable state, and at the same time, make proper preparations for the gastrointestinal system, and then start eating.
How to supplement nutrition after exercise
Scientific training, reasonable nutrition and adequate rest are the three main factors for bodybuilding to achieve results. After strenuous exercise, good muscle recovery is very important. Only when they fully recover can the muscles continue to grow. The key to recovery is to provide sufficient energy and protein for muscles. Research shows that the imbalance of protein, fat, carbohydrate, vitamins and minerals in diet has a great influence on exercise ability and the speed of physical recovery. Foods with high protein and low fat not only have obvious effects on controlling weight and increasing strength, but also can accelerate the elimination of fatigue. Bodybuilding training can also lead to the loss of trace elements in the body. Excessive water loss during resection will lead to blood concentration and slow blood flow, which will affect the oxygen supply to muscles and the elimination of metabolic wastes, causing muscle soreness. Excessive salt loss will make muscles weak and easy to fatigue. Therefore, paying attention to comprehensively supplementing various nutrients is also an important measure to eliminate fatigue and promote physical recovery.
The source of energy is mainly carbohydrates, and the repairing substance is mainly protein. To keep the muscle mass growing continuously, the key is to master the daily demand of protein, which is generally around L-L.5g per kilogram. It takes 2-4 hours for protein to be fully digested and absorbed in the body. If you stay in the body for more than 8 hours, the first 4 hours are absorption and digestion, and the last 4 hours are excretion. Therefore, protein must continue to supplement, not too much at a time. Eating too much will increase the burden on the stomach, which is not conducive to the absorption of nutrients. This is also the reason why bodybuilders should eat several meals on time a day. For bodybuilders, the reasonable number of meals a day is 5-6.
High-intensity training will continue to consume glycogen reserves in the body. If the sugar reserve is too low, it will force the body to use protein as energy. In the long run, muscles will not grow, but will shrink. Therefore, after resting for half an hour after training or 1 hour (heavy exercise training), carbohydrates and white matter should be supplemented to supplement the consumed glycogen and accelerate the recovery process. Indigestible protein food, such as chicken, beef, steak, etc. Avoid choosing digestible foods such as milk, eggs and high protein powder in a meal after training, and deliver enough amino acids in time to provide raw materials for muscle growth.
Protein doesn't eat as much as possible. Some people eat a dozen eggs and a lot of beef a day to supplement protein, which is not only useless but also harmful to ordinary bodybuilders. Because excessive intake of protein will increase the burden on the stomach, and at the same time, metabolic wastes such as urea and uric acid will also increase, which will increase the burden on the kidneys. Excessive intake of protein will also aggravate the excretion of calcium in the body, which will cause kidney damage and osteoporosis in the long run.
Water intake is also important. Water can not only accelerate the discharge of waste in the body, but also play an important role in maintaining normal physiological functions. Research shows that if the body is short of water by more than 3%, the exercise ability will be greatly reduced and the health will be damaged. So drink plenty of water, preferably half an hour before training.