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 do you exercise? 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. If they don't eat and exercise at this time, it 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.
Exercise requires proper energy. The energy source of human body usually depends on the sugar absorbed in diet, but when doing morning exercises on an empty stomach, the main energy source depends on fat. When people exercise on an empty stomach, the free fatty acids in the blood will increase obviously, and there will be "poisons" that damage the myocardium, causing arrhythmia and even sudden death. Therefore, before exercising on an empty stomach, you should drink a glass of milk or eat some cakes, which can reduce the risk of hypoglycemia. Some experts suggest that the best exercise time is after afternoon rest, when the stomach is neither full nor empty.
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 are out of breath during exercise, you have exercised 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 three". The first "three" is to insist on physical exercise three times a week; The second "three", each exercise time should be more than 30 minutes; The third "three", the heartbeat (pulse) must reach 130 times every exercise. 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.
According to American media reports, some people around us like to go to the gym early in the morning, while others often go to the gym after work in the afternoon. They say it helps to reduce the stress brought by work. So, which of these two different exercise times is better? Fitness consultants and experts say that the effect of fitness exercise depends partly on the body's own rhythm, but also on the exerciser's mentality-for example, do you want to reduce your waistline through fitness or make your biceps stronger?
Cedric Bryant, chief consultant of the American Fitness Council, said, first of all, you must pay attention to your body's biological clock. For example, the best exercise time for everyone is the time that matches the biological clock and does not interfere with the work arrangement. But Kobe also said that from a physiological point of view, afternoon may be a better time to engage in more intense sports, including taekwondo or handball. Studies have shown that in the afternoon, the body temperature will generally rise by several degrees, which is more conducive to the warm-up of body muscles and related body tissues, that is to say, sports will achieve better results at this time.
Bryant said that afternoon exercise requires less warm-up time, because your heart and muscles can be better prepared for exercise than when you just get up in the morning. In fact, if you exercise in the morning, if you don't warm up for a long time, exercise may increase the chance of injury.
Cary Mayer, a personal fitness trainer in new york, told her clients who want to strengthen their muscles that it is best to exercise in the afternoon, because there is not enough glycogen in human muscles after getting up in the morning, that is, stored fitness fuel to support high-intensity exercise. She said: "The human body is like a car made up of precision instruments. If the car is low in fuel, it may not be able to send you far away. "
Of course, exercising in the morning is also good. Mei said that if your main goal is to lose weight, then exercise on an empty stomach in the morning will burn more calories, because your body's heat reserves will be almost used up at that time. At this time, exercise is very suitable for burning the fat stored in your body to get enough energy. Another advantage of getting up early for exercise is that it is easy for people to stick to it because their free time is relatively fixed in the morning. Bryant said: "Morning exercise means before the start of a day's work, so that you can exercise before the arrival of work tasks, without worrying that work will take up exercise time." Many of us have a sense of exercise, but in the end it is often too much work that takes up exercise time. "
Experts also pointed out that no matter when you choose to exercise, it is best to distribute the exercise time evenly within a week, instead of just exercising crazily once on weekends, and it usually takes no time to exercise well. Although you run 1 mile a day and consume the same calories as you run 1 mile three or four times, the former is not as healthy as the latter, because every time you exercise, your blood pressure and blood sugar will temporarily decrease, which will have a good effect on your body in the long run.
Moreover, exercise can weaken some people's appetite, which is one reason why you should spend more time in the gym instead of on the sofa. Mei said that doing some high-intensity exercise at least three days a week is the most commendable way to keep fit and stay healthy. She said: "If you exercise on weekends in a week, you can't make up for the lack of exercise time in the middle of the week. On the contrary, it will not only make your body get the same benefits, but will put your body at greater risk. "