Exercise at night is easy to get sick?

Exercise has become the daily life of many people.

But in the face of all kinds of remarks,

Many people begin to wonder when they should exercise.

Do you want to choose morning or evening?

The effect of exercise is different in the morning and evening.

A recent study published in Cell Metabolism by American and Danish scientists found that morning exercise and evening exercise may indeed have different effects on the body.

Studies have pointed out that exercise in the morning will lead to enhanced metabolic reaction of skeletal muscle and stronger ability to metabolize sugar and fat; Exercising at night will increase the whole body energy consumption for a long time.

In addition, exercise in the morning can make people refreshed all day; At night, the muscles and joints of the human body are more flexible and relatively less likely to be injured. And the study found that the peak of human muscle strength appears in the evening and evening, which is suitable for muscle gain.

Therefore, if you want to keep fit through exercise, you can choose to train at night; People who aim at losing weight can choose to exercise in the morning.

Exercise in the morning and evening, each has his own strengths.

Exercise in the morning

Morning exercise can slowly wake up the body and keep a good mental state all day, but if the method is wrong, it will easily cause harm to the body, so you should pay attention to the following four points.

Not too early.

It is generally recommended to practice after the sun comes out, especially in autumn and winter. After the sun rises, it shines on the ground, making the atmosphere begin to convection up and down, and the air with a lot of pollutants and dust on the ground gradually spreads to the upper air. At the same time, green plants began to carry out photosynthesis. They inhale carbon dioxide in the air and spit out oxygen, which makes the air around us fresher.

Enough warming up.

Be sure to make full warm-up preparations before exercise. It helps the body to exercise better and avoid nervousness. You can move the neck, shoulders, chest expansion, rotation, waist, leg press, knee joint and ankle joint in turn, and then stretch and jump appropriately. Warm-up preparation is more necessary in autumn and winter or in the morning when the temperature is low!

03 mainly static electricity.

The awakening of the human body in the morning needs a process, and the exercise should be gradual, and try to avoid doing too strenuous exercise. It is recommended to choose some moderate and low-intensity sports such as Tai Chi and brisk walking.

Eat something before exercise.

Morning exercise is easy to increase the heart load, especially for the elderly. Be sure to eat something to pad your stomach before morning exercise, which can provide energy for human activities and reduce fat decomposition, thus reducing the heart load.

Exercise at night

At night, especially in the evening, the air is high in oxygen and the temperature is suitable, which is conducive to exercise, but attention should be paid to the intensity.

At night, the body's exercise ability reaches its peak, muscles and joints are more flexible, and heart rate and blood pressure are relatively stable. You can choose relatively intense sports, such as ball games and strength training.

Pay special attention to strenuous exercise before going to bed, which will easily affect sleep. After human exercise, the cerebral cortex is very excited, and it usually takes some time to gradually stabilize, so it will be more difficult to fall asleep in a short time.

What exercise you choose is equally important.

There are many kinds of sports. If you want to persist for a long time, you must choose your favorite sports. Choosing more kinds of sports within your ability can reduce the risk of injury and avoid boredom.

1 is running.

Running is a fitness method that many people choose. Running has many advantages, such as burning fat, shaping a perfect figure, exercising heart and lung function and enhancing muscle strength.

However, we should pay attention to choosing the right running shoes. Wearing a pair of comfortable and elastic running shoes can cushion the impact on lower limbs during running and avoid ankle and knee injuries.

It is not the faster you run, the better you lose weight. If you are not a regular exerciser, you should start jogging first, and then speed up according to your physical condition.

If you have difficulty breathing, dizziness or slight knee pain during running, it is recommended to stop running and have a rest. Don't try to be brave, keep running down.

2 swimming

Swimming can shape muscle lines and enhance muscle strength. Swimming requires the coordinated efforts of muscles in all parts of the body, so that all muscles can be exercised. It can also avoid the influence of muscle asymmetry that may be caused by the movement of the instrument.

Swimming can improve the flexibility of the body. In the process of paddling, repeated stretching helps to improve the flexibility and flexibility of the body, so office workers who often sit in offices and elderly people with joint diseases may wish to try swimming.

Swimming helps to relieve stress and depression. Swimming can effectively stimulate the secretion of endorphins. It is a feel-good hormone, which can improve people's mood and help people relieve the pressure of daily work and life. At the same time, swimming can calm people down, eliminate external interference, become more focused, and naturally reduce people's tension and depression.

3 ride a bike

Cycling is a good fitness program, which can improve people's physique and protect their hearts. How long is it suitable to ride? Let the body sweat slightly.

4 strength training

Strength training, such as weightlifting, can stimulate muscles and accelerate their blood circulation, thus enhancing the metabolism of the human body. When exercising, do what you can, do what you can.

5 Yoga and Pilates

Yoga and Pilates are popular exercise programs in recent years. Many movements of yoga have auxiliary therapeutic effects on many chronic diseases. Practicing yoga also helps to stabilize the mood.

But we must do our best to prevent sports injuries. Middle-aged and elderly people suffering from certain diseases had better not practice yoga, and focus on simple actions of fitness and disease prevention, and must do it slowly, otherwise it will be easy to strain.

Boxing and Taekwondo

Relatively intense sports such as boxing and taekwondo can fully burn excess fat in the body and accelerate plasticity. Moreover, boxing is a very challenging sport, which can train participants' courage and decision-making ability to the greatest extent and relieve stress.

Seven kinds of Wushu, including Tai Chi.

Martial arts can strengthen the body, sharpen the character and will, Tai Chi and other gentle movements, with low intensity, mainly breathing and relaxing, and can also relieve stress.

So whether in the morning or at night, first of all, moving is the most important thing! Suit yourself, find the right method and stick to it!