Good air in the morning is suitable for aerobic exercise.
Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and improve body shape.
Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. Young people can choose any one, and old people are suitable for jogging or brisk walking.
Time period selection:
1. Breakfast and exercise after sunrise. Eat100g digestible food and a little milk 30-60 minutes before exercise.
2. Exercise for one and a half hours after breakfast.
3. It is easy to get hurt in morning exercise, because the body temperature is the lowest within 1~3 hours before getting up. It is best to warm up before exercise, and it will rise to the highest level in the afternoon. People who exercise at night will be too excited and affect their sleep! The best exercise time is 4 pm, which is the most suitable time for exercise!
Exercise time should be controlled at 45-60 minutes, and jogging is also acceptable. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group. The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong. It is not advisable to exercise on an empty stomach in the morning or before sunrise. Exercise consumes glycogen in the body. The general exercise time should be one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat or supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects.
Experts define a healthy lifestyle as four sentences: reasonable diet, moderate exercise, quitting smoking and drinking, and psychological balance. In fact, almost all people who live long can do these four things. The following are the laws of the human biological clock:
● From 6: 00 to 8: 00 in the morning, the amount of hormone secretion increased, while the amount of growth hormone secreted by pituitary gland decreased obviously, and protein synthesis in human body was inhibited. At 5-7 in the morning, the large intestine is detoxified and you should go to the toilet to defecate.
● At 8: 00-12: 00, the body's metabolism is the most vigorous, and the function and vitality of the skin gradually reach the peak, with strong stress ability and high work efficiency. At 7-9 o'clock, when the small intestine absorbs a lot of nutrients, it's time to have breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all.
● In the afternoon 12:00- 15:00, the body gradually feels tired, and the blood circulation is concentrated in the digestive system, so the blood flow of the skin is reduced, and the absorption capacity of various nutritious skin care products is relatively weak.
After ● 15:00, due to the digestion of food, the improvement of microcirculation and the increase of oxygen content in tissues, the skin's ability to absorb nutrients gradually increased and reached a peak. This period of time is most suitable for professional skin care in beauty salons, and can also be combined with aerobic and fitness.
● At 8: 00 pm-11:00 pm, the resistance of the body and skin to the outside world decreases, facial nerve endings and expression muscles begin to fatigue, and edema is easy to appear around the eyes and lower limbs. 9- 1 1 pm is the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.
● 165438+ 0: 00-5: 00 in the evening (the next day) According to the research of medical experts, the metabolic activity of human body is at the lowest level at 1 1-5:00 in the morning, but the growth hormone secreted by pituitary gland increases greatly, at which time cell growth and repair are the most vigorous, and the peak of cell metabolism increases.
Why is morning the best exercise time?
Scientific research has proved that the secretion of adrenocortical hormone in human body is the most vigorous before waking up in the morning. Adrenal cortical hormone can mobilize the functions of the body and the ocean, promote glycogen decomposition, and meet the needs of muscle activity. Exercise in the morning is easy to exert physical strength and not easy to get tired. It can make the human body change from sleep inhibition to excitement, make the muscles, joints and internal organs of the whole body active, and devote great energy to a day's study, thus improving learning efficiency.
When is a good time to exercise in the morning?
The advantage is to sleep every night 10, because the rest time of the heart is 10 to 2 am, and the most suitable sleep time every day is eight hours.
After getting up in the morning, you can run in the morning properly. Breakfast is also important. You must eat it. Eat an apple and drink eight glasses of water every day.
Eat more vegetables, fish and eggs.
Stick to it, you will gain weight and be healthier.
All corners of the country are full of spring, Qian Shan is boundless and Vientiane is renewed.
How to exercise at home in the morning?
Aerobic exercise and good cardiopulmonary function can lay a good foundation for future muscle and strength growth.
Aerobic exercise I hope you can exercise by riding a bike and running on the road.
On Monday, wrist, neck, elbow, waist, knee and ankle, full body exercise, 10 minutes.
Exercise site: Three groups of chest flat push-ups, each group must reach the limit and must be standard. You can use your hands and feet to increase the range and difficulty in the future. Legs, squat without weight, or jump in place-every group is 2-5 minutes apart. Finally, relax muscles, pat and shake, and exercise sore muscles.
On Tuesday, abdominal muscles were supine in three groups and arms were flexed and extended in three groups.
I strained my leg ligament and waist ligament on Wednesday. You should be able to do it.
On Thursday, there were 3 groups of biceps-dumbbell arm flexion and extension, and 3 groups of deltoid-dumbbell side lift.
When you play ball or run on Friday and Saturday, you can also practice trapezius muscles repeatedly, shrug your shoulders and engage in three groups, or bend your forearm and practice your forearm muscles. After these things start training, you can increase the number of times, load and increase the number of groups.
Be sure to remember to move before practice, relax after practice, move smoothly, but also practice explosiveness. Remember to wear gloves, protective gear is generally not needed unless you need to squat with weight in the future. I don't know if you are satisfied.
How about exercising in the morning?
Hello,
5: 00 a. m. Between 7 o'clock, it is the peak period for people to exercise. People think that morning is the beginning of the day and the air is fresh, so exercise is the most beneficial to health at this time. In fact, this understanding is a big misunderstanding, and morning exercise is not the best choice.
Because the temperature near the ground is low in the morning, the atmospheric pressure is relatively high, and harmful gases and impurities in the air near the ground cannot rise to high altitude and spread, so the morning is exactly the most serious time of the day. At this time, people are being poisoned by dirty air while exercising, which is not good for their health.
In addition, if people do more intense physical exercise immediately in the morning, the joints, muscles, heart and brain of the body will suddenly enter a state of tension from the relaxed state after sleep, which is difficult to adapt for a while, and it is easy to get injured or lead to acute diseases.
When you get up in the morning to exercise, don't do too much exercise. Walking is the best.
The best time for exercise in a day is from 9 am to 10 and 2 pm. 4 o'clock, when the air quality is relatively best. For those who go to work and go to school, exercising in the morning is a helpless choice, but for those who have the conditions to choose the exercise time, such as the elderly, it is best to exercise at this time.
Is it better for health to do morning exercises in the Woods?
Many people like to do morning exercises in the Woods, thinking that the air in the Woods is fresh and quiet, which is most conducive to physical exercise. This understanding is incorrect.
In the morning, especially before the sun rises completely, the photosynthesis of trees is inactive and the oxygen content released is less. Moreover, at night, trees just breathe, consume oxygen and exhale carbon dioxide. Therefore, in the morning, the oxygen content in the forest is low and the carbon dioxide content is high. In addition, there is not much ventilation in the forest, so the carbon dioxide in the air will always maintain a high concentration. This environment is not suitable for pleasant exercise, which easily leads to hypoxia. The elderly and patients with cardiovascular and cerebrovascular diseases are often prone to danger.
When doing morning exercises in the morning, you should choose an open and ventilated place.
I hope it helps you! ! ! Thank you for your adoption! ! ! !
How to exercise in the morning?
The five factors that should be considered in scientific physical exercise are ... self-condition, exercise purpose, activity environment, project characteristics and exercise amount.
Your own situation. Practitioners are different in age, physique, health status, personality, technical level, study and work characteristics. Only from this reality can we determine the appropriate exercise mode and improve the exercise effect. For example, teenagers in the period of sudden height increase can practice stretching more, introverts should participate in group activities more, and mental workers can choose aerobic exercise that can promote brain cell activity and enhance cardiopulmonary ability.
The purpose of exercise. When participating in sports activities, different purposes, contents, methods and loads will be different. Taking running as an example, if you are ready to participate in the competition, you need to have greater intensity; If it is fitness, low-intensity uninterrupted jogging should be adopted, and the duration of each time should not be less than 5 minutes; When the main purpose is to lose weight, the duration is preferably not less than 20 minutes.
Activity environment. If possible, try to exercise in a place with fresh outdoor air and beautiful environment. In addition, it is also necessary to prevent accidents due to poor exercise environment.
Select the project. Different exercise programs have different exercise values. If you want to lose weight, you should choose aerobic exercise that consumes obvious body fat, such as long-distance running and swimming.
Amount of exercise. For the average person, moderate-intensity activities should be given priority to. During the exercise, the average heart rate should be kept at about 130 beats/min, the exercise duration should be 40-50 minutes, and exercise 5-6 times a week, so as to obtain better exercise effect.
How to exercise in the morning?
Do warm-up exercises first, and then you can do exercises according to your hobbies.
Hope to adopt
Is morning exercise good for your health?
Don't be too rigid when choosing practice time. Evening is the best. Avoid practicing 45 minutes before and after meals, or when you are upset; Cardiovascular patients should avoid exercising in the morning. The research shows that the incidence of cardiovascular and cerebrovascular diseases increases obviously at this time. And you should also pay attention to practicing in the morning. Don't go out to practice in winter, the weather is bad and the conditions are not good, because the polluted air sinks after 9: 00 in the morning and the pollutants are reduced. Moreover, people who exercise in the morning have high basic blood pressure and body temperature, and adrenaline is four times higher than that at night, so heart patients are prone to problems. Moreover, the content of carbon dioxide in the forest is high in the morning, and the sun reacts with chlorophyll to produce oxygen after it comes out. If you want to have targeted exercises, you can also practice according to the meridian theory of traditional Chinese medicine when all the viscera are full of qi and blood, which can improve the effect and better enjoy the health qigong exercise. The most important thing is to remember not to do strenuous exercise in the morning and evening.
How to exercise better in the morning?
The best exercise time is at four or five o'clock in the afternoon, which is the most suitable time for exercise!
Exercise in the morning is easy to get hurt, and people who exercise at night will be too excited to sleep!
Mainly how to choose diet during exercise.
Exercise program at home:
Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and improve body shape.
Time period selection:
1. Breakfast and exercise after sunrise. Eat100g digestible food and a little milk 30-60 minutes before exercise.
2. Exercise for one and a half hours after breakfast.
3. Start two hours before dinner and eat 100g digestible food 30-60 minutes before exercise.
4, one and a half hours after dinner, one hour before going to bed, choose according to your own habits.
Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group.
The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong.
It is not advisable to exercise on an empty stomach in the morning or before sunrise. Exercise consumes glycogen in the body. The general exercise time should be one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat or supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects.
But after 3 pm is better.
Experts define a healthy lifestyle as four sentences: reasonable diet, moderate exercise, quitting smoking and drinking, and psychological balance. Experts and professors believe that if these four requirements can be met, on the whole, hypertension can be reduced by 55%, stroke can be reduced by 75%, diabetes can be reduced by 50%, tumor can be reduced by 1/3, life expectancy can be extended by 10 years, and the quality of life will be greatly improved. In practice, almost all longevity people can meet these four requirements.
●6:00-8:00
Since morning, the amount of hormone secretion has increased, while the growth hormone secreted by pituitary gland has obviously decreased, and the synthesis of protein in human body has been inhibited. At 5-7 in the morning, the large intestine is detoxified and you should go to the toilet to defecate.
●8:00- 12:00
The metabolism of the body is the most vigorous, and the function and vitality of the skin gradually reach the peak, with strong stress ability and high work efficiency.
At 7-9 am, when the small intestine absorbs a lot of nutrients, it is time to eat breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all.
● 12:00- 15:00
In the afternoon, the body gradually feels tired, the blood circulation is concentrated in the digestive system, the skin blood flow is reduced, and the absorption capacity of various nutritious skin care products is weak.
●/kloc-after 0/5: 00
Because the food is digested, the microcirculation is improved, the oxygen content in the tissue is increased, and the skin's ability to absorb nutrients is gradually enhanced, reaching the peak. This period of time is most suitable for professional skin care in beauty salons, and can also be combined with aerobic and fitness.
● 8 pm-165438+ 0 pm
The resistance of the body and skin to the outside world decreases, facial nerve endings and expression muscles begin to fatigue, and edema is easy to appear around the eyes and lower limbs.
9- 1 1 pm is the time for the immune system (lymph) to detoxify. During this time, you should be quiet or listen to music.
● 165438+ 0: 00-5: 00 pm (the next day)
According to the research of medical experts, 1 1 By 5: 00 in the morning, the metabolic activity of human body was at the lowest level, but the growth hormone secreted by pituitary gland increased greatly. At this time, the growth and repair of cells are the most vigorous, the peak of cell metabolism increases, and the cell division speed is 7-8 times faster than usual, so the skin's absorption of nutrition and skin care products is strengthened.
At night 1 1- in the morning 1, the liver should be detoxified when sleeping.
65438+ 0-3 am, the detoxification of gallbladder is the same. ?
At 3-5 am, the lungs are detoxified. This is why people who cough the most during this time, because the detoxification has reached the lungs; Do not cough. ......
When is the best time to exercise in the morning?
The best exercise time every day
Many foreign scholars have revealed that the state of human ability changes overnight. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When is exercise good? This is a controversial issue.
It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.
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.
Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.
Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you can't breathe during exercise, it means that you exercise too much.
No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body.
It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.
Evening is the best time to exercise.
According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning.
The research center studied the body's (hormone level) response to exercise in 40 men aged 30 to 40 at different times of the day. The results show that hormones, the key substances of human metabolism, have the strongest response to physical exercise at night and at night.
Researchers at the University of Chicago said: "At night or at night, corticosteroids related to fat metabolism and thyrotropin related to muscle repair rise sharply." ......