Best exercise: healthy running.
(A) the best exercise time
Many foreign scholars have revealed that the state of human ability changes overnight. Every day at 8: 00-12: 00 and 14: 00-17: 00 is the time when speed, strength and endurance are at their best. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
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. At this time, not eating and not exercising 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.
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, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. 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.
(2) Healthy running is an effective way to exercise.
In the process of exercise, only by adopting scientific methods can we better promote our health. Three steps to healthy running:
Before running healthily, you should eat starchy food in moderation to ensure adequate energy supply. Make full preparations and wait until your body is warm before running healthily.
In healthy running, pay attention to slow down the running speed, alternate running and prolong the running distance, so that the human body can actively consume blood sugar and at the same time consume excess calories accumulated in the body.
After a healthy run, do proper exercise to relieve muscle soreness. Rest for 20 to 30 minutes, then drink light salt water or warm water, and appropriately increase the intake of carbohydrates, vitamins B, C and other nutrients.
Choose sports equipment
An ideal set of sports equipment can not only make you feel comfortable and light, but also protect yourself. For example, sportswear should be loose, soft, elastic and absorbent. Winter clothes should be clearly distinguished from summer clothes. In short, they should be used according to climate change. Good sports shoes should have the characteristics of good air permeability and comfortable uppers. The sole should have a certain thickness and good elasticity.
Mineral water supplement
When a runner sweats a lot, the electrolyte in the body will lose balance, and the body's antibody regulation ability will also decrease. At this time, if you simply replenish water, you will not be able to replenish water, and even lead to "water poisoning" symptoms such as elevated body temperature and calf muscle spasm. Therefore, drink electrolyte drinks after healthy running, also known as mineral drinks. It can promote human metabolism, replenish water in the body and meet the body's demand for minerals.
Running burns fat.
Healthy running is one of the most effective ways to burn fat. Running for an hour can burn nearly a thousand calories. Insisting on aerobic exercise can improve metabolism by 25%. Therefore, an overweight person can lose 10% to 20% on average even if he keeps walking for a year without dieting. Taking part in healthy running can not only reduce the fixed value of fat, make the body fit, but also make the lines of leg muscles slim.