Evening exercise, also known as evening exercise and evening exercise, is a very common way of physical exercise, corresponding to morning exercise. Exercise at night can improve people's physique. Hormone activity in the body is also in good condition 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.
minimum duration
It is better to exercise for two hours after supper. The best time to exercise in the evening is from 2 hours after dinner to bedtime. Relevant experts suggest that at dusk: 17:00~ 19:00, especially when the sun goes down, the human body's exercise ability reaches its peak, the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise, which is the best time for evening exercise.
Main mechanism
The biological clock seems to play an important role in the body's response to exercise. Modern sports physiology research shows that 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 metabolic rate of the human body will peak at 4 pm to 5 pm, and the flexibility and flexibility of the body will reach the best state; 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.
Main influence
Evening is a good time for exercise. Exercise at night can help digestion and help you sleep at night, which is very important for your health. According to a research report published by the Clinical Research Center of the University of Chicago, the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning. The research center studied the body's (hormone level) response to exercise in 40 men aged 30 to 40 at different times of the day. The results show that hormones, the key substances of human metabolism, have the strongest response to physical exercise in the evening and at night. Researchers at the University of Chicago said: "At night or at night, corticosteroids related to fat metabolism and thyrotropin related to muscle repair rise sharply." For example, the researchers said that the blood test results after an hour of high-intensity exercise on the treadmill in the morning showed that the hormone level was comparable to that when staying in bed at the same time. After the same exercise from 7 pm to 2 am the next day, the hormone level is much higher than other time periods. This shows that the response of hormones in human body to exercise at different time periods is controlled by biological clock or circadian rhythm. The researchers said: "It is too early to conclude that exercising in one time period is better than exercising in another time period, but we are surprised that the hormonal response to exercise is related to the time period.
In addition, evening exercise not only makes people healthy and beautiful, but also regulates psychological activities, eliminates people's psychological obstacles and achieves pleasant results.
Post-training program
The evening exercise of group dance is basically the same as the morning exercise, and the key is to choose according to personal preferences and habits. Specific events include: dancing, doing exercises, doing work, practicing sword, playing Tai Ji Chuan, walking, brisk walking, jogging, swimming and so on. You can also play table tennis, badminton, fitness balls, fitness circles and so on in the brightly lit square. Middle-aged and elderly people exercise mainly in group dance, group gymnastics or health exercises, health exercises and so on.
Late practice principle
Exercise at night varies from person to person, and it should also vary from person to person, especially at the beginning, not too intense, and then gradually increase the amount of exercise, and choose the appropriate sports and exercise intensity according to your own physique and habits. In a word, you should master the principles of timely, moderate, moderate and moderate evening exercise.