When is the best time to exercise three times a day?
The three best exercise periods in a day are: before breakfast; Afternoon; Before going to bed.
1, before breakfast
Morning exercise helps to improve nerve excitability, promote metabolism, make people more energetic and maintain abundant vitality. Compared with exercise after breakfast, exercise on an empty stomach in the morning can mobilize more fat to provide energy for the body and burn 20% more calories, which will help to control weight and maintain posture for a long time. However, it should be noted that after a whole night's sleep, the body will be slightly stiff, so people who choose to exercise in the morning must pay attention to warm up beforehand.
2. Afternoon
In the afternoon, the human body feels more sensitive and the endurance of aerobic exercise is enhanced. At this stage, blood pressure and heart rate are relatively stable. Actually, this afternoon is more suitable for exercise. Exercise muscles in the afternoon to relax and reduce the possibility of injury. From 4 pm to 6 pm, the muscle strength of the body is relatively strongest, and exercise can also improve the intensity of exercise. Muscle growth in this period is relatively better, and the exercise income at this time is greater.
go to bed
The time to go to school during the day is short, so many people choose to exercise at night, whether it is running, dancing or going to the gym for training. At night, exercise can raise the body temperature and speed up the heart rate. Exercise helps to release stress, relieve the body and mind after a hard day, and improve the quality of sleep at night. At the same time, it can consume excessive calories in a day, help the body maintain a high metabolic state, and make it possible to have higher energy consumption during sleep. Just pay attention to the choice of exercise mode at night, don't choose too intense exercise, it is best to finish the exercise 2 hours before going to bed to avoid making the sympathetic nerve too excited to sleep.
When is the best time to exercise in a day?
The best time to exercise every day. Many foreign scholars have revealed that the state of human body's ability changes during the day and night. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But at 3: 00 -5: 00 and 12-14, it was in a relatively depressed 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, the intensity should not be too great. I am afraid that I will consume a little blood sugar in the blood circulation at most, and I will not lose weight, nor will I consume excess fat accumulated in my 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.
When do you exercise in the morning, noon and evening? Of course, your exercise time is limited by work and study. However, if you can choose at will, is there an optimal exercise time? The expert said: Yes. But this time is largely up to you.
In recent years, scientists have been exploring the relationship between biological clock and exercise in order to find a time that can consume the most fat every day. The results show that the change of body temperature will affect the quality and effect of exercise to the greatest extent. In other words, when exercising, the higher the body temperature, the better the exercise effect.
Usually the body temperature is the lowest within 1~3 hours before getting up, and it will rise to the highest in the afternoon. Therefore, it is safe to say that the best time for exercise is in the afternoon. During this time, your muscles are warm, your physical strength is abundant, your heart rate is stable and your blood pressure is low.
But scientists also warned that you should not think that the laws of the biological clock can determine everything, and the best time for you to exercise depends on whether you can do it on time. So schedule your time at a time that doesn't affect your normal work, and don't always think about your body's biological clock.
You'd better ask yourself two questions before deciding when to exercise.
First of all, what's your schedule? Are you busy in the afternoon or evening? Is morning exercise more suitable for you? Or, do you need to adjust the amount of exercise in the morning, afternoon and evening? Second, when do you feel at your best? Do you have any difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, sports will definitely be ranked last by you.
Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and you need more energy to deal with the affairs of the day? Ironically, morning exercise has one of the biggest advantages over afternoon exercise: it is easy for people to stick to it. Because there will be no conflict in the exercise schedule at this time, people will not be distracted by other things. Whether you can persist or not is a very important influencing factor of sports.
However, no matter what time you choose, you should follow the following suggestions to make your exercise more effective and interesting.
Exercise in the morning: 1, and put away the clothes to wear the next day that night. When the alarm clock rings, you can jump up without looking for clothes and shoes everywhere.
Set two alarm clocks, one beside the bed and the other in the room, which can prevent you from being lazy.
Step 3 find a partner. It's usually fun to exercise with your partner, so why not add this to your exercise plan? When you want to be lazy or give up, your partner will remind you and urge you to stick to it.
Exercise in the afternoon or evening: 1, determine the exercise time and stick to it. Don't let other things distract you and give up exercise. Try to arrange the time on Sunday night. If there are any small adjustments, it is ok, but it must not affect your goals.
If you exercise outdoors, you should pay attention to safety. Prevent heatstroke and dehydration in summer. Drink more water.
The best three exercises a day.
1, half an hour after meals: In this half school, it is most appropriate to rest, sit still, chat with family and friends after meals, and talk more about happy topics after meals. It can not only keep a good mood, but also ensure the best digestion of food. Some people say, "Take a walk after dinner and live to ninety-nine". Many people advocate taking a walk immediately after meals to promote digestion and lose weight. In fact, for this statement, the author thinks it is not scientific, nor is it completely impossible. It depends on everyone. For people with good physical fitness, a slight walk after meals is also good, but for many people with poor physical fitness or gastrointestinal diseases, we must pay attention. You must have a good rest after dinner to exercise moderately, even for a walk. 2. After meals 1 to 1.5 hours: At this time, the peak of food digestion has basically passed, and general exercise is irrelevant. For example, walking and jogging can be done slowly. However, it should be remembered that strenuous exercise should be controlled, especially when eating a lot of indigestible high-protein and high-fat foods. It is recommended not to do strenuous exercise after meals. If you plan to exercise, you'd better try to eat some digestible food to reduce the burden on your stomach. 3. 2 hours after dinner: At this time, we can do any exercise at will. It is better to do exercise at this time, and the food in our stomach is almost digested. At this time, our energy is the most abundant, so it is best to do some high-intensity exercise, not only to exercise, but also to lose weight. If we don't exercise at this time, we won't have time to exercise. After all, we will have dinner together again in the future.
When is the best time to exercise in a day?
It's night. Because in a day, the content of human platelets has a certain change law. The number of platelets in the afternoon and evening decreased by about 20% compared with that in the morning, and the blood viscosity decreased by 6%. It is easy to cause poor blood circulation in the morning and there is a risk of heart attack, but the incidence of this danger is much lower after the afternoon. At night, the human body has experienced most of the activities of the day, and it has the best response to exercise and the largest oxygen intake. In addition, the adjustment of heartbeat and blood pressure is the most balanced at 5-6 pm, and the body's sense of smell, touch and vision are also the most sensitive at 5-7 pm. However, saying that the best time to exercise is at night does not mean that everyone can only exercise at night. Exercise is a kind of humanized activity, which combines many factors such as human physiology, psychology and habits, and will have an impact on the effect of physical activities. The best exercise time of the day we mentioned above refers to the general physiological factors. Everyone's temperament, work habits and work nature are different, so everyone can't be asked to exercise at this time. The key to exercise is to form habits. If you can choose a fixed time in a day to exercise according to your own psychology and routine, and form the habit of exercising, it is good for your health to persevere. If conditions permit, it will be the best choice to form the habit of exercising at night.