The interval between eating and exercising should be more than 30 minutes, otherwise it is not good for the stomach. If the interval can be more than 30 minutes, there is not much difference between eating before exercise and eating after exercise. But there are two points worth mentioning:
Aerobic exercise on an empty stomach in the morning is the best way to lose weight, but long-term persistence is not good for people.
In addition, eating after 30 minutes of exercise is the best way to absorb nutrition.
How long can I eat after exercise?
I am a fitness instructor.
The best time for people to exercise is around six o'clock in the afternoon, because at this time, green plants in nature accumulate the most oxygen (metabolites) after a day of photosynthesis. At this time, people can make maximum use of oxygen in the air when doing various sports. In the process of full oxygen metabolism, human tissue cells can fully burn the sugar in body fluids (blood, tissue fluid). When you don't exercise, these sugar will be converted into fat and stored in connective tissue. Therefore, if you want to lose weight, you should use the afternoon to run. It is best to choose unproductive areas (industrial production areas, traffic intensive areas, machinery manufacturing areas), so that you can exercise in an air atmosphere with high oxygen content and less dust.
Now tell you how long it is best to eat after exercise.
When people are exercising (running), most of the blood is concentrated in the limbs, and there is little blood in the digestive tract, especially in the small intestine (the main place for people to absorb nutrients). If you haven't waited for a large amount of blood to return to this absorption area after exercise, the food you eat can't absorb the nutrients in the food through blood transportation after initial digestion. It usually takes 30 to 50 minutes for people to recover their blood after exercise. You can also control the time of eating after exercise according to your physical characteristics. Poor control will lead to loss of appetite!
If you have any fitness questions, you can ask our coach to answer them.
How about eating on an empty stomach after exercise?
It is generally believed that fasting exercise can force the body to use "fat reserves" to make fat burn, so as to achieve more effective exercise. I have been told countless times that fasting exercise is the best way to shape a perfect figure and annihilate the "bucket waist" in one fell swoop.
However, people with poor physique, such as physical weakness and diabetes, should not adopt this method.
You can't eat immediately after an empty stomach exercise! That will increase the burden on the stomach, and it will take at least half an hour to eat after strenuous exercise.
Eat well after exercise or eat well after exercise?
Personal experience is not to eat immediately after exercise.
Just after exercise, the body loses a lot of water, and when you are thirsty, you need water.
If you eat, you will find it hard to swallow.
You can't do strenuous exercise after meals.
You can warm up a little or have a rest first.
You can exercise in about forty minutes.
This is also good for metabolism.
Do you exercise after meals?
Doing strenuous exercise immediately after a meal will inhibit the secretion of digestive juice and the peristalsis of digestive tubes, because when doing strenuous exercise, the blood in the muscles of the whole body will increase and the blood in the stomach and viscera will decrease relatively. These reasons are easy to cause indigestion and malabsorption, affect metabolism, and even cause chronic stomach diseases.
Therefore, it is not advisable to do strenuous exercise immediately after meals. Formal training and fierce competition, it is best to take place after meals 1.5 hours or more. But for people who often take part in sports activities, they can do sports other than strenuous activities after taking a break for ten to half an hour after meals.
During strenuous exercise, the blood flow of limbs increases, which affects the blood supply of gastrointestinal tract, affects the secretion of gastric juice and makes food indigestion. At the same time, the stomach volume becomes larger after meals, and exercise will cause gastroptosis.
The parasympathetic nerves that dominate the stomach are excited after meals, when most of the blood is concentrated in the stomach and liver. If you exercise immediately after eating, first, the stomach that stores a lot of food will constantly pull the ligament that fixes the stomach because of bumps. In the long run, it will relax the ligament and lead to gastroptosis; The second is to disperse the excitement of blood and nerves, so that gastric peristalsis is weakened, and food will enter the intestine without sufficient grinding, which is not conducive to further digestion and absorption.
It is not advisable to engage in strenuous exercise before and after meals, and there should be a certain interval between exercise and eating.
Due to the movement of muscles during exercise, the whole body blood is redistributed, and a large amount of blood flows to the muscles involved in exercise. The blood vessels of internal organs such as the stomach and intestines are in a state of relative contraction, so the digestive absorption function is also in a state of inhibition, the secretion of gastric juice is reduced, and the digestive ability is weakened. In addition, sympathetic nerve is excited during exercise, and adrenaline secretion is greatly increased, which can also weaken gastrointestinal peristalsis and greatly reduce digestive gland secretion. However, this state cannot be changed immediately after exercise. It takes a certain period of rest to return to normal, and you can't eat immediately after strenuous exercise. If you eat immediately after strenuous exercise, it will affect your digestion and absorption ability. In the long run, it will cause symptoms such as indigestion, loss of appetite and chronic gastritis. Generally speaking, it is more appropriate to rest for half an hour or even longer after exercise.
Similarly, you can't take part in strenuous exercise immediately after meals. If you take strenuous exercise immediately after a meal, the blood that is participating in gastrointestinal digestion will be redistributed and flow to organs such as muscles, which will also affect gastrointestinal digestion and absorption.
Take part in strenuous exercise immediately after a meal, and it will also cause abdominal pain and discomfort due to the vibration of the gastrointestinal tract and the involvement of mesentery, which is not good for the body and exercise, so it takes at least one and a half hours to exercise after a meal.
How long can I eat after exercise?
How long do you eat after exercise?
1. Drink a glass of water after exercise. If you sweat a lot, you can add some salt and drink sports drinks. It's best to eat it after 30 to 40 minutes. Eating it too early will consume fat.
It depends on the intensity and amount of exercise. It is generally believed that after strenuous exercise, you should rest for an hour before eating.
Physical exercise can improve the function of digestive organs, make people feel happy, increase appetite and increase the secretion of digestive juice, thus improving the digestion and absorption capacity of human body. However, if you don't pay attention to food hygiene during physical exercise, such as drinking cold boiled water or raw water during exercise, and eating immediately after strenuous exercise or strenuous exercise. , it will have a bad influence on the function of digestive organs, and over time, it will cause indigestion and chronic gastrointestinal diseases. Therefore, you should pay attention to food hygiene in physical exercise.
(1) It is not advisable to drink plenty of water after strenuous exercise. Sweating a lot during strenuous exercise, especially in hot summer, often makes people feel particularly thirsty. Some people just want to have fun and drink plenty of water immediately after exercise, which is not good for health. Because the gastrointestinal blood vessels contract during exercise, the absorption capacity decreases. If you drink plenty of water immediately after exercise, water will accumulate in the gastrointestinal tract, making people feel full and uncomfortable in the stomach. At the same time, after some water is absorbed into the blood through the gastrointestinal tract, the circulating blood volume will increase, which will increase the burden on the heart that should rest after just exercising. In addition, when sweating, a lot of salt is discharged with sweat, and the liquid in the human body should maintain a certain concentration. There needs to be a certain proportion between water and salt in body fluids. If you just drink plenty of water after exercise without adding salt, it will dilute the salt in your blood. In order to maintain the ion concentration in body fluids, the human body will excrete "excess" water. As a result, the more water you drink, the more you sweat, the more body fluids you lose and the more thirsty you are. Therefore, you can rinse your mouth and moisten your throat with water after exercise, and then drink less light salt water, which not only quenches your thirst, but also supplements the loss of salt in your body, which is in line with drinking water hygiene.
(2) There should be a certain interval between exercise and eating. After a full meal, gastrointestinal activity is enhanced, digestive juice secretion is increased, and the amount of blood needed in the process of digesting food is also increased. At this time, if strenuous exercise is carried out immediately, gastrointestinal activities and secretion of digestive juice will be inhibited due to the adjustment of nerve and body fluid factors, so that the blood supply in the gastrointestinal tract will be relatively reduced, and more blood will be supplied to the motor organs, which will lead to the weakening of gastrointestinal digestive function and easily cause gastrointestinal discomfort and pain, and even indigestion. Similarly, you should eat regularly after exercise, because the center that manages muscle activity is in a state of high excitement during exercise, and at the same time, the digestive organs are inhibited, and the activities of the digestive organs will take some time to recover. Therefore, generally, after a long period of strenuous exercise, don't want to eat immediately, and rest for about 30 minutes before eating.
(3) It is not advisable to eat a lot of cold food after strenuous exercise. During strenuous exercise, the body temperature is higher than usual. If you eat cold food immediately after exercise, it will cause sudden contraction of gastrointestinal blood vessels, which will lead to dysfunction of gastrointestinal system due to excessive cold, causing abdominal pain and diarrhea. In addition, because the throat is congested after exercise, being too cold can also cause discomfort such as sore throat.
Do you exercise after meals? Before dinner?
The best time to lose weight by exercise.
It's really painful to drag your fat body around. In summer, clothes are very thin and all the fat is not covered. For most people, vanity is more important than health. Therefore, summer is a good season to lose weight. The secret of losing weight in summer is not what to do, but what not to do.
Please come with me in order to reduce your weight and make you look more beautiful.
As for the exercise time, it is difficult to adhere to the unified, rigid rules and "model". Can only vary from person to person, according to their own work, study and living habits, leisure time and purpose needs. For people who lose weight, we should not only consider the seasonality of one year and the timeliness of one day, but also consider the actual needs. The best exercise time to lose weight is best arranged in the following three time periods.
(1) Don't forget summer in the four seasons.
Summer is the golden season to lose weight. Due to the weather, a little exercise can produce a lot of consumption, which is necessary for losing weight.
A morning is precious.
The heat required for physical exercise in the morning is also provided by the oxidation of fat accumulated in the body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
(3) Before and after meals is a good opportunity.
1. Exercise 30 minutes to 45 minutes before meals can reduce weight, because: appetite decreases and food intake decreases. During physical exercise, the motor center and sympathetic nerve of cerebral cortex are in a state of high excitement, while the food center is in a state of relative inhibition, and the secretion of digestive glands is inhibited.
2. Exercise for 30 minutes to 45 minutes after meals, and the weight loss effect is also remarkable. Exercise for 30-45 minutes after meals can reduce weight, because the digestion and absorption function is weakened. Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Sports should pay attention to science, the choice of means, the emphasis on methods and the timing are all very important.
How about eating directly after exercise? Why?
Generally speaking, it is best to exercise two hours after meals, but if you exercise too much at night, it will affect your sleep, so you can eat early and exercise early, which is the best.
I said it myself. . Here's what I found:
It is not advisable to engage in strenuous exercise before and after meals, and there should be a certain interval between exercise and eating.
Due to the movement of muscles during exercise, the blood in the whole body is redistributed, and a large amount of blood flows to the muscles involved in exercise. The blood vessels of internal organs such as the stomach and intestines are in a state of relative contraction, so the digestive absorption function is also in a state of inhibition, the secretion of gastric juice is reduced, and the digestive ability is weakened. In addition, sympathetic nerve is excited during exercise, and adrenaline secretion is greatly increased, which can also weaken gastrointestinal peristalsis and greatly reduce digestive gland secretion. However, this state cannot be changed immediately after exercise. It takes a certain period of rest to return to normal, and you can't eat immediately after strenuous exercise. If you eat immediately after strenuous exercise, it will affect your digestion and absorption ability. In the long run, it will cause symptoms such as indigestion, loss of appetite and chronic gastritis. Generally speaking, it is more appropriate to rest for half an hour or even longer after exercise.
Similarly, you can't take part in strenuous exercise immediately after meals. If you take strenuous exercise immediately after a meal, the blood that is participating in gastrointestinal digestion will be redistributed and flow to organs such as muscles, which will also affect gastrointestinal digestion and absorption.
Take part in strenuous exercise immediately after a meal, and it will also cause abdominal pain and discomfort due to the vibration of the gastrointestinal tract and the involvement of mesentery, which is not conducive to health and exercise, so you can exercise at least one and a half hours after a meal.
When do you exercise? It is best to have fresh air in the morning, but if you exercise too early, the oxygen content in the air is low, especially in the Woods, which is not suitable for exercise. Therefore, 5 am to 7 am in summer is the best exercise time.
Scientific suggestion: 4: 00 pm to 5: 00 pm is the most abundant time for oxygen in the air, suitable for exercise.
In addition, the best exercise time to lose weight is best arranged in the following three time periods.
(1) Don't forget summer in the four seasons.
Summer is the golden season to lose weight. Due to the weather, a little exercise can produce a lot of consumption, which is necessary to lose weight.
A morning is precious.
The heat required for physical exercise in the morning is also provided by the oxidation of fat accumulated in the body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.
(3) Before and after meals is a good opportunity (not strenuous exercise)
1. Exercise 30 minutes to 45 minutes before meals can reduce weight, because: appetite decreases and food intake decreases. During physical exercise, the motor center and sympathetic nerve of cerebral cortex are in a state of high excitement, while the food center is in a state of relative inhibition, and the secretion of digestive glands is inhibited.
2. Exercise for 30 minutes to 45 minutes after meals, and the weight loss effect is also remarkable. Exercise for 30-45 minutes after meals can reduce weight, because the digestion and absorption function is weakened. Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
Sports should pay attention to science, the choice of means, the emphasis on methods and the timing are all very important.
Can I eat after exercise?
Yes, but it's bad for your health!
Because the stomach is contracting at this time, it is very simple to activate it, just drink a little warm water.
Take a rest after drinking water, and your breathing and heartbeat are almost stable.
Is it better to exercise before meals or after meals?
When exercising and keeping fit, the time of eating is very particular. It is not advisable to engage in strenuous exercise before and after meals, and there should be a certain interval between exercise and eating. During exercise, in order to ensure the oxygen supply of musculoskeletal oxygen and nutrients, the whole body blood is redistributed under the regulation of the central nervous system, which greatly reduces the secretion of digestive glands, thus affecting the digestion and absorption of gastrointestinal tract. The more intense and lasting the exercise, the longer the digestive organs recover, so it is a normal physiological activity for people who don't want to eat after exercise. It is generally believed that it is more scientific to rest for at least 30 ~ 40 minutes after exercise. Similarly, you can't take part in strenuous exercise immediately after meals. If you take strenuous exercise immediately after a meal, the blood that is participating in gastrointestinal digestion will be redistributed and flow to muscles and bones, which will affect gastrointestinal digestion and absorption. Taking part in strenuous exercise immediately after meals will also cause abdominal pain and discomfort due to gastrointestinal vibration and mesentery involvement, which will affect human health. So you can exercise at least after meals 1.5 hours. Less strenuous activities after meals, such as walking and mild cultural and sports activities, are not only helpful for digestion, but also beneficial to health.
How is muscle ache during exercise?
People who have just started to exercise will have sore muscles after exercise, which is caused by a large amount of lactic acid produced by muscles after exercise, which is a normal physiological phenomenon.
How long is fitness effective?
The speed of onset varies from person to person. In addition to personal physical conditions, it is also related to the intensity of exercise and the accuracy of mastering movements. So some people get quick results, while others get slow results. Under normal circumstances, most people will have a significant increase in physical strength after 2~3 months.
Is excessive exercise harmful to human body?
The harm caused by excessive exercise or unreasonable exercise to the human body is specifically manifested as:
1, One-time or long-term intensive training can inhibit the function of hypothalamus-pituitary-gonad axis, and decrease the blood testosterone level, which is characterized by poor excitability, decreased sense of competition and slow physical recovery. Testosterone is the main hormone in human body, which promotes the intake of amino acids, the synthesis of nucleic acids and protein, the growth of muscles and bones, the secretion of red blood cells, the increase of myogenic reserves and the maintenance of male aggression.
2. After a long time and a large amount of exercise, the incidence of sports anemia will increase. This kind of anemia is mostly iron deficiency anemia, and the reason is unknown. On the contrary, anemia will lead to a decline in athletic ability.
3, excessive exercise can cause sports hematuria and proteinuria, sports asthma and other attacks.
How to measure the amount of exercise during general exercise?
1. Grasping the amount of exercise is the key to scientific fitness. The simplest way is to use heart rate to measure whether the amount of exercise is appropriate. The formula for calculating the appropriate exercise heart rate is: 170- age; The average young person's heart rate should be 120 beats/min? 170 times/minute; The heart rate of middle-aged people is generally 1 10 beats per minute? 140 times/minute; Is the heart rate of the elderly generally 100 beats/min? 130 times/minute; When exercising at ordinary times, we should master the amount of exercise according to the reaction of the above indicators;
2, the body is slightly sweaty, people feel relaxed and comfortable, the pulse is about 10, the appetite and sleep are good, and the physical strength is abundant the next day, indicating that the exercise control is ideal; A lot of sweating, palpitation, shortness of breath, chest tightness, chest pain, dizziness, pulse 15 minutes can not be recovered, poor appetite, poor sleep, general fatigue the next day, indicating a large amount of exercise, which should be adjusted in time; The body has no fever, the pulse has no obvious change, and it will return to a quiet heart rate within 3 minutes, indicating that there is too little exercise and a certain amount of exercise needs to be increased.