Morning exercise can make all parts of the body fully active, which has a good effect on increasing muscle strength, increasing joint range of motion and ligament elasticity, accelerating blood circulation, improving respiratory function and improving human adaptability to climate change. Through morning exercise, you can not only exercise, but also adjust your spirit and play a role in recuperation. After morning exercise, many people will undertake a busy day's work or study tasks, so the amount and intensity of exercise should not be too large and the time should not be too long, so as not to cause physical fatigue and affect work and study. Exercise in the morning is generally better with slight sweating and fever. When running, the pulse should be controlled at 140- 160 beats/minute, and the time should be controlled at 20-30 minutes.
Exercise in the morning, the exercise speed should be slow to fast, the intensity should be small to large, and the ligament pressure should be light to heavy. Don't start running and jumping from the bed to avoid unnecessary sports injuries. We should pay attention to climate change and carefully choose the sports environment for early exercise in winter and spring.
Doing physical exercise in the afternoon is the greatest benefit for those who work hard and study all day. This is because, in the process of physical exercise, except for the exercise system, most of the cerebral cortex has been actively rested, alleviating and eliminating emotional and mental tension. Especially due to the sunshine, the air in the afternoon is the cleanest and the oxygen content is higher, which is undoubtedly beneficial to the health of exercisers. Especially for people with heart disease and high blood pressure, physical exercise in the afternoon can be said to be the safest time, which can prevent sudden death from sports.
Exercise at night, the time should be short, and the action should be slow. Many people have the habit of exercising after supper. Indeed, in addition to the health care function, evening exercise is also of special significance for treating some chronic diseases, such as neurasthenia, insomnia and digestive system diseases. But if the exercise method is improper, it will be harmful. How to exercise scientifically in the evening?
First of all, we should choose the exercise program in the evening reasonably. Exercise programs should be relaxing and enjoyable activities, such as walking, Tai Ji Chuan, aerobics, light weapons, etc. Because after strenuous exercise, the cerebral cortex is often in a highly excited state, and it takes a long time to gradually turn into a quiet state. It causes people to have difficulty sleeping and dream more, which affects the quality of sleep.
Secondly, the amount of exercise at night should be moderate. Physiologically speaking, after a day's work, work and study, people are already very tired. Too much exercise will deepen fatigue and be harmful to health.
In addition, the evening exercise time should not be too long, and should be arranged one hour after meals and before going to bed. Exercise places should be placed in places with flat ground and bright lights to avoid injury accidents.
Finally, after the exercise, do a good job of relaxing and tidying up, have a rest, and then sleep alone.