Time interval for sleeping after aerobic exercise
1, definition of aerobic exercise terms
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. It is characterized by low intensity, fast rhythm and long duration, about 15 minutes or more. The exercise intensity is in the middle or upper middle level, that is, the maximum heart rate is 220- 75% ~ 85% of the age.
2. Sleep at least one hour after exercise.
Sleep research experts say that a good sleep is
As an important part of a healthy life, improving sleep quality can improve physical and mental health. Treating insomnia through aerobic exercise can effectively avoid the side effects of drug treatment. Research? A href ='' target =' _ blank'> Cough? Bi Wei? It's best not to schedule exercise time one hour before going to bed. For people with less free time, "one hour of exercise in the morning is more beneficial to health than one hour of sleep in bed".
3. Exercise for 30 minutes every other day and increase your sleep for one hour.
This survey confirms that if people with insomnia do exercise for about 30 minutes every other day, the average sleep time will increase by 1 hour after 4 months. Moreover, a study published by the American Sports Medicine Association shows that the effect of exercise in helping sleep is related to the form of exercise. Flexibility training is not as effective as aerobic exercise in improving sleep quality, which may be related to aerobic exercise raising body temperature and relaxing people. At the same time, moderate fatigue caused by aerobic exercise can also make people enter a deeper sleep. Therefore, people who often suffer from insomnia can improve their sleep by walking, jogging and cycling.
Benefits of aerobic exercise
1, aerobic exercise can lower blood pressure.
Research shows that after 10 weeks of exercise, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.
2, the weight loss effect is obvious
Walking can burn fat, reduce neutral fat in blood and lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
3. It can prevent diabetes.
Lack of exercise is an important cause of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
Step 4 relieve stress
Exercise can relieve nerve pressure. Moderate exercise can regulate emotions, resolve bad emotions, have catharsis function, release depression, forget troubles, and bring physical and mental pleasure. Moderate exercise and inhaling a lot of oxygen can help us reduce fatigue and eliminate stress.
Types of aerobic exercise
1, aerobics
Aerobics can also be done indoors by yourself. You can buy some DVDs of aerobic courses and follow the music while watching them, which can easily consume 365,438+05 calories, which is more effective than other aerobic exercises.
Step 2: Step machine
Aerobic exercise can also be done indoors. Treadmill is the most popular indoor aerobic exercise. The amount of exercise is not very large, but it can consume 325 calories per hour! If there is no treadmill at home, pile it up in wooden boxes or magazines and trample it up and down, but pay attention to safety.
3. Indoor bicycles
Bicycle can be said to be a very common mode of transportation in our daily life, but as an aerobic exercise to lose weight and keep fit, it has also been popular in recent years. The advantage of cycling is that the level and range of exercise are relatively tight, and you can adjust it yourself. For example, riding a bicycle slowly and easily can consume 2 10 calories; If you speed up and increase the intensity, the heat consumed can reach 420 calories, which can be increased by 2 times! And as a means of transportation at ordinary times, it is super convenient to exercise at any time.
Essentials and scales of aerobic exercise
1, warm up before exercise. Before every exercise, you need a warm-up process, that is, activity preparation, joint ligament movement, stretching limbs and back muscles. Then start with low-intensity exercise and gradually enter the state of moderate-intensity exercise. Warm-up generally refers to the use of low-intensity aerobic fitness, so that the body is getting better and better, the body temperature is slowly rising, the heart rate is accelerated, and breathing becomes accelerated at a uniform speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. An important sign after the completion of warm-up activities is that the body begins to sweat slightly. Warm-up time is 5~ 10 minute. When it is cold, keep warm for a long time and put on more clothes.
In order to save time, many people go straight into high-intensity aerobic training without warming up. If so, because the cardiovascular system and lungs have not yet entered the state, the body temperature is relatively low, and the flexibility of muscles is not good, which is easy to cause injuries. Besides, after warming up, you will feel better and exercise longer. In other words, if you exercise without warming up, you will get tired more easily.
2, close to but not exceeding the "bull's-eye rate" Generally speaking, the bull's-eye rate is 170- age. If you are 60 years old, the bull's-eye rate is170-60 =110 times per minute. You can count your pulse at any time when you are exercising. If the heart rate is controlled below 1 10 beats/min, the exercise intensity is appropriate. Of course, this refers to healthy athletes, except the infirm. If the heart rate is only 70~80 beats/min during exercise, which is far from the bull's-eye rate, it means that the exercise standard of aerobic exercise has not been reached.
3. Self-feeling is an important indicator to master the amount and intensity of exercise, including mild shortness of breath, feeling a little heartbeat, slight fever, reddish complexion and sweating, indicating moderate exercise; If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit. If your exercise stays at the level of "face-deadening, heart-beating" and your heart rate is too far from the "bull's-eye rate", it means that your exercise can't achieve the purpose of enhancing your physique and endurance, and you need to add more.
4. Post-sickness is the discomfort after exercise, and it is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, fatigue and muscle pain can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise, so we have to reduce the amount of exercise next time.
5. Relaxation and warm-up have the same effect. During exercise, blood circulation is accelerated and blood volume is increased, especially in limbs. If you stop exercising immediately, blood will accumulate in the lower limbs, causing unnecessary burden on the heart. In severe cases, it will affect the blood supply to the brain and even cause dizziness. Therefore, there should be a relaxation time of 5~ 10 minutes after the exercise goal is achieved, that is, gradually reduce the exercise intensity and slowly return to a quiet state.
People who can sleep after watching aerobic exercise will watch: