Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times. Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise.

Time not suitable for exercise

After meals: At this time, more blood flows to the gastrointestinal department to help digestion and absorption of food. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise. After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body. Health reminder: Outdoor fitness is not as early as possible. In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise. It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body.

The best exercise time:

The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. According to this, several optimal exercise periods can be deduced: morning period: from morning to morning before breakfast; 2 hours after breakfast to afternoon before lunch; From 2 hours after lunch to before dinner in the evening; From 2 hours after dinner to bedtime. For example, in the morning, if the exercise intensity is not properly controlled, it will easily lead to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework. Modern sports physiology research shows that the highest and lowest points of human physical strength are controlled by the "biological clock" of the human body and generally reach the peak in the evening. For example, the metabolic rate of the human body will peak at 4 pm to 5 pm, and the flexibility and flexibility of the body will reach the best state; Heart beating and blood pressure regulation are most balanced between 5 pm and 6 pm, while the body's sense of smell, touch and vision are also most sensitive between 5 pm and 7 pm. So, on the whole, the effect of exercise at night is better. In addition, the hormone activity of the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate evening exercise, but in the evening time, we should pay attention to the intensity of exercise, otherwise too high intensity will excite sympathetic nerves and hinder sleep.

Edit the exercise notes in this paragraph.

Six Worst Exercise Habits Just going to the gym doesn't guarantee that you will get good exercise. Reading magazines while running and going to aerobics classes without breakfast are things that many people often do, but the effect is not as good as you think. Here are six worst exercise habits that personal trainers can see every day, and they also provide the best ways to avoid wasting your time in the gym.

1. Exercise while reading.

If you are absorbed in reading a fashion magazine, it means that you can't pay attention to the exercise you are doing at the same time. Amy Hoff, a fitness consultant at new york Sports Club, said reading while exercising is the worst thing. "If you want to exercise, you must concentrate on your body." She said. If you need to do something else at the same time to make exercise less boring, Hoff suggests that you put on headphones and watch TV, which doesn't need to concentrate like reading.

2. Exercise until you sweat.

Sweating may make people feel more fully exercised, but in fact it only takes you a few pounds of water. It has no effect except unhealthy. "One thing that bothers me for thirty or forty years is that people still try to lose weight by sweating more." Mark Ocibinti, president of the American Fitness Industry Practitioners Association, said, "They exercise in a high temperature environment, thinking that this can reduce their weight, but in fact they just dehydrate themselves." Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.

3. Ride only a stationary bike

Simply riding a stationary bike or running on a treadmill can't achieve the effect of strength training. "Walking a mile can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Ocibinti said. Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, to help you keep your muscles in shape and delay aging.

4. The muscles around are slack.

Women who practice weightlifting are often afraid that it will make them look like bodybuilders. Actually, don't be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. "It won't happen unless you take growth hormone at the same time." Ochi Bindi said, "Doing weightlifting exercises won't make you a terrible monster."

Step 5 exercise on an empty stomach

Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.

6. Draw a tiger according to a cat. Dont Ask For Help explains.

Pretending to know everything when you go to the gym is not good for you. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym. Ozzie Bindi suggested making good use of these coaches. "If you really have questions and want to know the correct exercise method, please don't hesitate to ask them." She said, "You must know how to avoid sports injuries." Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.