How to arrange a day's exercise? If you have 1 ~ 2 hours of exercise time every day, you can make the following arrangements: 20 ~ 30 minutes of exercise in the morning, 40 ~ 50 minutes of extracurricular or after-work activities in the afternoon, 10 ~ 20 minutes of light exercise after dinner, and 10 minutes of light exercise before going to bed. Everyone can reduce their time appropriately according to their own situation, but they must persevere in order to achieve the goal of keeping fit.
Exercise in the morning should be done in fresh outdoor air after getting up.
It is best to do unarmed exercises and Tai Ji Chuan in the morning exercise, and you can also do pull-ups, sit-ups and push-ups. In winter, you can jog 10 minutes first, and then do unarmed exercises. If you just run, you should do some tidying-up activities before running. The exercise time in the morning should not be too long, the amount of exercise should not be too large, and the movements should not be too complicated to prevent fatigue and avoid affecting the work or study of the day.
It is not advisable to engage in strenuous exercise before noon, because morning is the most awake and energetic time, suitable for work and study. After work in the afternoon or after class (usually from 4 pm to 6 pm) is the best exercise time of the day, so you can do more strenuous exercise or arrange competitions. The amount of exercise should not be too tired, which will not affect the evening activities. More vigorous physical exercise can speed up blood circulation, enhance respiratory movement and stimulate metabolism. This is of great benefit to eliminating the fatigue of working and studying all day and improving health.
Exercise for 20 minutes after dinner and 10 minutes before going to bed. You can arrange gentle and gentle fitness exercises, such as walking, qigong and Tai Ji Chuan. Avoid strenuous activities.