First, exercise should be avoided for a period of time after meals. 1, stimulate the stomach: Exercise after a full meal will bring mechanical stimulation to the stomach, causing the dissolved substances in the stomach to vibrate left and right, which may cause vomiting, stomach cramps and other symptoms; 2, blood flow distribution disorder: after a full meal, the digestive organs need a lot of blood for digestion and absorption, and the whole body muscles also need a lot of blood to participate in exercise, so it will seize the blood capacity of the digestive organs, leading to digestive and absorption dysfunction, not only affecting the exercise effect, but also causing harm to the body; 3, affecting the exercise effect: after eating, the parasympathetic nerves in the body are easily inhibited. If the body wants to exercise at this time, the exercise effect will be discounted; 4. Increased insulin secretion after meals can inhibit lipolysis, and the energy source is limited. Because there is less fat decomposition, it is not appropriate to carry out weight loss exercise at this 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. Based on this, several optimal exercise periods can be deduced: morning, from morning to before breakfast; Morning session, two hours after breakfast to before lunch; In the afternoon, two hours after lunch and before dinner; In the evening, two hours after dinner to bedtime.
Exercise in the above periods has advantages and disadvantages. For example, in the morning, when the human body performs strenuous exercise, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. In addition, at this time, blood sugar is at a low level, and exercise consumes a lot of blood sugar, which easily leads to hypoglycemia. Morning and afternoon sports are influenced by objective factors such as going to 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 lowest point of oxygen absorbed by the body is at 6 pm; 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 in the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are 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.