Modern cities, especially white-collar workers who sit during the day, can only exercise at night. How about exercising at night? How should I exercise? This article is my carefully edited misunderstanding of evening sports, I hope it will help you!

Myth number one of evening exercise 1, do you exercise at night?

It is not good in principle.

From the perspective of traditional Chinese medicine, the sun rises in the morning and the yin rises at night. People have to adapt to this change to stay healthy, and exercise is also the sun. Therefore, in principle, it is best to exercise during the day. At night, you should restrain your spirit, collect yang and block your pores. If you exercise at this time, the muscles and veins will be congested, the viscera will be deficient, and people will be weaker, and vice versa. Especially after 9 pm, don't do strenuous exercise.

2. When is exercise good?

After getting up in the morning, the human body wakes up from the sleep state with the lowest metabolic rate. If you can exercise properly, it will help to increase metabolic rate and improve blood circulation. Exercise in the morning means getting up early, and the premise of getting up early is going to bed early. Early to bed and early to rise, regular life is good for health. However, these do not prove that exercise at other times is necessarily harmful. Because even if you exercise in the afternoon or evening, it is better to control blood lipids than not to exercise. Increasing physical activity, even at night, is bound to help reduce obesity and control blood sugar and blood lipids compared with sitting still all day.

3. Evening exercise plan

The exercise plan in the evening is basically the same as the exercise plan in the morning. The key is to choose according to personal preferences and habits. Specific events include: dancing, doing exercises, doing work, practicing sword, playing Tai Ji Chuan, walking, brisk walking, jogging, swimming and so on. You can also play table tennis, badminton, fitness balls, fitness circles and so on in the brightly lit square. Middle-aged and elderly people exercise mainly in group dance, group gymnastics or health exercises, health exercises and so on.

3, the principle of night exercise

Evening exercise should also vary from person to person, especially at the beginning, not too intense, and then gradually increase the amount of exercise, according to their own physique and habits to choose the right sports and exercise intensity. In a word, you should master the principles of timely, moderate, moderate and moderate evening exercise.

Matters needing attention in evening exercise

1, control the intensity of exercise

Excessive exercise intensity at night makes the nerves easily excited, which makes it difficult for people to fall asleep and affects the quality of sleep. In addition, if you exercise too much at night and your body is too tired, you will be in poor spirits the next day, which will affect your work efficiency.

2. Warm up before exercise.

Whenever you exercise the most, you should do enough warm-up exercises. This can prevent muscle damage.

Step 3 pay attention to safety

In the evening, some people like outdoor sports, such as running in the street. But there is not enough light at night, and many people come out to exercise. To be safe, wear bright clothes when you exercise outdoors at night, so that people can recognize you and won't collide with you. Besides, we should choose a sports ground with sufficient light.

4. Don't eat after exercise.

Pay attention to replenish water after exercise, but don't eat other foods. People's metabolic ability is low at night. If they eat a lot at night, it will increase the burden on the digestive organs.

Common exercise misunderstandings

Myth 1: The initial exercise is a high-intensity exercise.

Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult.

Myth 2: The first time you exercise with equipment, you think that you can get exercise only by doing all the equipment once.

In fact, there is absolutely no need to make equipment that can't land every time you exercise. That not only takes up a lot of your time, but also makes it difficult to maintain normal exercise because of sudden excessive and intense exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way.

Myth 3: As long as you exercise more and don't have to control your diet, you can achieve the goal of losing weight.

This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, can make your hard-earned weight loss achievements go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.

Mistakes in evening exercise Article 2 Evening exercise equals chronic suicide.

Most of the words of the ancients are reasonable, but we must use the spirit of historical materialism to restore the ancient living conditions and eating conditions to understand.

The ancients lived a hard life. They rely entirely on transportation and housework, raising pigs, chopping wood and carrying water, both of which are quite hard physical labor. Even if you don't exercise deliberately every day, you will have a lot of physical activity and have a good rest at night.

In addition, ordinary workers often do not have enough to eat. It's good to be full at night, and there are not a few people who sleep hungry. Of course, there is no need to spend extra energy.

Modern people are completely different. From morning to afternoon, I sat still in my office all day. It's easy to have a little free time at night, so don't let me have some appropriate activities?

Besides, food is extremely rich in society now, and evening is the richest meal in a day. Is it better for your health to sit on the sofa and watch TV every night when you are full?

When to exercise, you decide.

First of all, in the morning, the human body wakes up from the sleep state with the lowest metabolic rate. If you can exercise properly, it will help to increase metabolic rate and improve blood circulation. Of course, exercising in the morning means getting up early, and the premise of getting up early is going to bed early. Early to bed and early to rise, regular life is good for health.

In addition, some studies show that when subjects eat more calories and fat, the same amount of exercise in the morning has a better effect on inhibiting the increase of blood lipids than exercise at other times.

However, no matter how good it is to get up early to exercise, it can't prove that exercise at other times is harmful. Because even if you exercise in the afternoon or evening, it is better to control blood lipids than not to exercise. Increasing physical activity, even at night, is bound to help reduce obesity and control blood sugar and blood lipids compared with sitting still all day.

Simply put, this is the choice: if you can achieve 100% good exercise in the morning, but you can't, its effect is equal to zero. If you can only get 70% good exercise at night, but you do it, it will really benefit you a lot. If you can't do morning exercises, will you still have the idea of giving up evening exercises?

If you don't have time during the day and indulge your laziness with the legend that you can't exercise at night, then continue to be lazy and get fat.

From the perspective of traditional Chinese medicine, daytime is the time when the essence of the sun rises in our body, just like sparks are growing. At this time, if we can give our body some exercise, it is to help our body's "spark" grow, so daytime exercise is to warm our sun spirit.

But at night, it's time for our bodies to rest. If we exercise and use our yang at this time, it will hurt our body's yang.

Therefore, it is more appropriate to choose square dance during the day. Of course, it's best not to go out dancing too early. You can get up early and sit at home, and then go dancing after dawn, which can avoid the cold invasion in the early stage and will not affect the sleep of those who get up late.