People have always been used to doing morning exercises and think that "a day's plan lies in the morning". According to the viewpoint of modern science, morning exercise is not as good as evening exercise, especially for the elderly.
Experts from the American Heart Association have pointed out through research that regular physical exercise for the elderly can effectively reduce and prevent the formation of tiny thrombi in blood vessels. Experts conducted an experiment on a group of 60-80-year-old men, and asked the subjects to exercise regularly at least 4-5 times a week for six months. As a result, their ability to dissolve thrombus in the body increased by 39%. The exercise programs in this study include walking, gymnastics, jogging and cycling, at least four to five times a week for half an hour at a time.
Experts believe that the human body's ability to dissolve thrombus is the lowest in the morning and the highest at night, so more people have heart attacks in the morning than at other times of the day. Therefore, experts remind that the physical exercise time of the elderly is best arranged at night. This can make the dissolution of microvascular thrombosis reach the best level, which has a very positive effect on the prevention and treatment of cardiovascular and cerebrovascular diseases in the elderly.
Therefore, the elderly who like early exercise should gradually adjust the time of physical exercise and arrange the exercise time in the evening to make exercise play a better role.
Many people like to exercise in the morning because the air in the morning is fresh. Early exercise helps to expel carbon dioxide from the body, absorb more oxygen, promote the metabolic process in the body and improve the exercise effect. In addition, after getting up in the morning, the cerebral cortex is in a state of inhibition. Through a certain period of physical exercise, we can moderately improve the excitability of the cerebral cortex and improve the learning efficiency of the day. However, because most of the early exercise is carried out on an empty stomach, the amount of exercise should not be too large and the time should not be too long. Otherwise, long-term or strenuous exercise will cause hypoglycemia, which will not only affect the exercise effect, but also affect the work and study of the day.
(2) Exercise in the afternoon
Afternoon is an ideal time for people to exercise. After a day's intense study, taking a certain intensity of physical exercise in afternoon extracurricular activities can not only enhance physical fitness, but also make the learning-related nerve centers in the cerebral cortex rest and adjust. When doing physical exercise in the afternoon, the exercise intensity can be higher, the heart rate during exercise should be 140 ~ 150 times/minute, and the exercise time is about 1 hour. When exercising, you can choose to play basketball, football, aerobics and other forms of collective activities, or you can choose personal sports such as running and swimming. Especially the primary and secondary school students in the growth and development stage, there is no special situation, and at least half an hour of physical exercise is guaranteed every afternoon to promote the overall improvement of physical function.
(3) Exercise at night
You can also do physical exercise after dinner, especially those who are used to office workers. Proper physical exercise at night will have a good influence on physical fitness and digestion and absorption of the body. The main form of evening exercise is walking, which can be long or short, but generally does not exceed 1 hour; Exercise intensity should not be too high, and the heart rate should be controlled at around 120 beats/min. Excessive exercise will affect the digestion and absorption of gastrointestinal tract. At the same time, the interval between the end of exercise and going to bed at night should be greater than 1 hour, otherwise it will affect the rest at night and the work the next day. You shouldn't exercise immediately after a meal, but you'd better exercise for half an hour after a meal.
If the purpose of physical exercise is to prevent and treat diseases, especially visceral diseases, it is necessary to follow the "meridian theory" of traditional Chinese medicine and exercise according to the filling time of viscera meridians. The so-called "meridian Liu Zhu" theory is based on the idea of "correspondence between man and nature" in traditional Chinese medicine and the theory of acupuncture and moxibustion. The central idea is that the flow of qi and blood in the human body also shows regular ups and downs with the rhythm change and different time series of the natural environment. Therefore, choosing acupoints at the right time, waiting for the gas to stab, guiding the situation according to the situation, and achieving "regulating qi and blood with the weather" can increase the effect of treating diseases and strengthening the body. For example, to prevent and treat diseases such as epigastric pain and gastritis, it is best to practice between 9 ~ 1 1 in the morning; To treat cardiovascular diseases, you can choose to exercise in the morning 1 1 to noon or at 7-9 pm. In addition, the theory also has the saying that the five internal organs flourish at four seasons, that is, the liver flourishes in spring, the heart flourishes in summer, the lung flourishes in autumn, the kidney flourishes in winter, and the spleen flourishes in season 16. In this way, it will be of great benefit to choose different seasons for exercise according to the needs of preventing and treating different diseases.