studies have shown

The highest and lowest points of human physical strength are controlled by the "biological clock" of the human body, and generally reach the peak in the evening. For example, the lowest point of oxygen absorbed by the body is at 6 pm; Heart beating and blood pressure regulation are most balanced between 5 pm and 6 pm, while the body's sense of smell, touch and vision are also most sensitive between 5 pm and 7 pm. So, on the whole, the effect of exercise at night is better. [2]

In addition, the hormone activity of the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate evening exercise, but in the evening time, we should pay attention to the intensity of exercise, otherwise too high intensity will excite sympathetic nerves and hinder sleep.

Common sports:

Aerobic exercise-jogging. One of the most common exercises in the gym is jogging on the treadmill. What matters is not how many laps you run, but the feeling of jumping. At the same time, breathing should be coordinated, and the speed can be slowly increased. Until the last sweat.

Swimming. Generally, I choose to take a hot bath after jogging and then jump into the swimming pool for half an hour. In the process of swimming, don't move too much, but emphasize the feeling of floating and let the whole body relax naturally. Some pregnant women choose to swim when they are 4-8 months old. Of course, the main thing is buoyancy.

Skipping rope and hula hoop. It is a good choice to put a skipping rope and a hula hoop at home, if you want to exercise and don't want to go out at the same time. Skipping rope is an activity that many children can play, suitable for all ages. In addition, in addition to the traditional circular hula hoop, there are spring hula hoops on the market, and the exercise effect will be better.

Ride a bike. Traditional bicycles are basically pedaling, which is actually the most beneficial riding exercise. Don't take cycling as a tiring job. In fact, pedaling for 30 minutes every day is the most helpful to your health.

Aerobic exercise. This is a relaxation exercise that I encourage female friends to do in their spare time. On Saturday weekend, sign up for a dance aerobics class that you are interested in, so that you can keep fit and build your self-confidence.

Climb the mountain. The oldest, most natural and most harmonious way of exercise is actually climbing mountains. When I was a child, I often went out to climb mountains with my friends, and it was quite comfortable to come back. You can breathe the freshest air and nutrients in nature. What a beautiful feeling!

Precautions before and after exercise:

1. It is not advisable to exercise after meals, otherwise it will easily lead to indigestion and even abdominal pain. Generally, you can only exercise for half an hour after a meal.

2. Please do warm-up exercises, move joints and stretch muscles before exercise, which can effectively prevent muscle strain and reduce the occurrence of sports injuries.

3. Relax after exercise, twist your head, turn your waist, shake your limbs and eliminate fatigue caused by exercise.

Please drink water after exercise. Because you sweat and lose water during exercise, you should replenish water in time, but not too much. After all, after exercise, there is little gastrointestinal blood, poor function and weak ability to absorb water.

If conditions permit, taking a bath after exercise is a comfortable idea. But you shouldn't do it right away in case you catch a cold.