Exercise after meals is correct. Exercise at the right time is more conducive to promoting blood circulation. At the same time, it can also improve physical fitness. When you exercise, you must consider your physical condition and see how long you exercise after meals.
How long does it take to exercise after meals? 1 If you don't want to get fatter than you are now, the first thing you should do is exercise after meals. Because the small intestine began to absorb about 30 minutes after eating.
Lazy method: lazy girls can choose to take a walk. The researchers found that walking for 20 minutes about 45 minutes after a meal burns calories faster. If you can walk for about 20 minutes 2-3 hours after meals, the weight loss effect will be more obvious. The correct way to keep fit should be striding with your chest out.
Semi-lazy method: jogging should last for more than one and a half hours without interruption. 10 minutes or 20 minutes of exercise will not consume fat, so stick to it for at least half an hour!
Diligent method: you can try all kinds of weight-loss exercises. It takes 30-60 minutes, for fear that I am too lazy to move. Can I do it every day? Note: After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.
How long is it appropriate to exercise after meals? What exercise is suitable for after meals?
1, practice squatting pile
Preparation posture: When standing, your feet should be shoulder-width, your arms droop naturally, your palms lightly stick to both sides of your legs, and your eyes look straight ahead.
Action: Take a step to the left with your left leg, at the same time, raise your arms in a hug shape, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.
Function: It can exercise the muscles of lower limbs and back and relieve muscle tension.
The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise. Because the process of exercise is a process of gradually improving and adapting to the function, it takes some time to adapt to the increase of exercise. Each exercise time is 20 ~ 40 minutes. Exercise gradually increased from 2 to 3 days a week to 5 to 7 days.
2, the use of fitness equipment-Tai Chi tuishou
Action: Face the equipment, with your feet shoulder-width apart and your knees slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation.
Function: It can exercise upper limb muscles, relieve arm muscle tension caused by writing, promote gastrointestinal peristalsis and promote digestion.
In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.
Step 3 walk barefoot
Action: Choose a clean and smooth tree-lined path paved with pebbles and walk slowly barefoot on the cobblestone road. It is advisable to master the time in 30 minutes.
Function: By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven roads, the sensitive areas of plantar are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can adjust the functions of various parts of the body and play an auxiliary treatment role for some diseases.
4, variable speed movement
Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.
Function: As an aerobic exercise, it can improve cardiopulmonary function and relax muscles.
In addition, find an open and flat place after lunch, beat Tai Ji Chuan, make a deep leg press, or hold the wall and press your back slowly. The movement range is not big, but it can relax your muscles and relieve the muscle pain caused by sitting for a long time.