However, it has been reported on the Internet recently that "exercising at night is equal to finding a doctor", which probably means that "if you don't exercise well at night, the more you practice, the more boring it will be, which will hurt your yang".
The reporter consulted a number of experts, including Ni Kefeng, deputy chief physician and associate professor of rehabilitation department of Hangzhou Hospital of Traditional Chinese Medicine, Cha Jinhua, doctor of sports hospital of Xiaoshan Sports Vocational and Technical College, and Dr. Tian Xudong, provincial environmental protection department, etc., and analyzed the views in the article from many angles. The centralized statement is: the original text is not reliable!
Exercise at night, the more you practice, the more boring it becomes.
Network rumor point one:
First of all, it leads to the first point: exercise at night will become more and more boring.
There is a patient in Shaanxi who goes running and dancing every night after retirement. Two years later, he was not strong, but he suffered from insomnia, dizziness and high blood pressure. When he went to see a doctor, the doctor told him, "Your body needs exercise." He said in surprise, "I exercise every day, and I haven't stopped for two or three years." "Then when do you exercise?" "at night!"
The doctor said that's why!
Expert interpretation:
Ni Kefeng, deputy chief physician and associate professor of rehabilitation department of Hangzhou Hospital of Traditional Chinese Medicine, said: This view is too extreme.
Exercise is really harmful. Some adverse events such as sudden death in sports indicate that unscientific sports may cause harm to the body, but there are few time factors. The main factors are exercise intensity, exercise duration, exercise content and form.
Ni Kefeng emphasized two points: First, don't stop exercising just because it's not in the morning; Second, scientific exercise is the best way to keep healthy.
Exercise can improve the metabolism of blood sugar, reduce the dosage of hypoglycemic agents in diabetic patients, improve the metabolism of other substances such as blood lipids, maintain and improve the elasticity of blood vessels, improve cardiopulmonary function, improve endurance, improve sleep, maintain weight, promote defecation, and prevent osteoporosis. Exercise can release stress and regulate mood. Drugs can't take care of so many aspects.
The emphasis is on reasonable and scientific sports. Exercise time in a day is one of the factors, but it is not as important as mentioned above.
Exercise at night goes against nature and hurts the body and yang?
Network rumor point of view 2: exercise during the day is to raise yang, and exercise at night is to hurt yang.
Even birds know that they hide in the Woods at night. It is against nature to exercise at night. Not only can you not get the exercise effect, but it will also hurt your health.
Huangdi Neijing said, therefore, when the yang is outside for a day, the yang is rising, but the yang is strong at noon and weak at night, so the valve is closed, so we gather at dusk, so we don't disturb our bones and muscles and see the fog and dew. On the contrary, the shape is trapped and thin.
You see, it was said in Huangdi Neijing thousands of years ago. Advocate not to exercise at night, not to disturb your bones and muscles, and not to sweat and hurt your yang. At night, the birds return to their nests, their spirits are restrained, their yang is closed and their pores are closed. At this time, stretching muscles and strengthening bones, running and dancing will lead to muscle congestion and viscera deficiency, and people will become more and more boring.
Expert interpretation:
Ni Kefeng explained that this passage mentioned many concepts and should be interpreted one by one.
Let's look at this view first. The concept of morning exercise is mentioned in Neijing. But I didn't say that exercising at night would definitely hurt the yang. Ancient literature also advocated practicing qigong in childhood. Isn't qigong a sport? On the other hand, the human body has two aspects, yin and yang, and yang is both virtual and real. Nourishing Yang Qi is not the only goal of exercise. The incidence of hypertension in modern people has increased significantly. Hypertension is a manifestation of hyperactivity of yang, so it is necessary to nourish yin and suppress yang.
This passage in Huangdi Neijing only emphasizes that when the yang is rising, exercise may not be easy to get sleepy at this time, and it may make people sleepy at night; However, it is clearly mentioned in Chinese medicine that exercise, as a way of keeping in good health, regulates the viscera and the whole body through meridians and qi and blood, while meridians and acupoints have a two-way benign adjustment, indicating that exercise can improve the qi, blood, yin and yang of our body. Therefore, we can't just deny other viewpoints in Neijing from this quote taken out of context.
Now, for various reasons, many of us exercise in the evening or afternoon. In fact, most of us are not unwell or getting worse, which shows that the exercise time of a day will not be as we think, and we can't draw arbitrary conclusions from individual phenomena.
Aside from taking things out of context, we say that things are constantly changing. Now people's lifestyle, environment and physique are different from before, and their schedules have changed greatly, so we can't always look at problems from the old perspective.
Now there are many studies that clearly tell us:
1, there are more particles and dust in the air in the morning than in the afternoon;
2. Due to the fluctuation of organ function and blood pressure, there are more cardiovascular events in the morning than at other times;
3. No matter what season, the temperature in the afternoon is more conducive to the relaxation and stretching of muscles and soft tissues than in the morning, which can effectively reduce injuries;
4. From the perspective of visibility, ground and other environments, morning exercise, especially before dawn, is not the best exercise time.
Exercise until the sun rises?
Network rumor point 3: Get up early to exercise "must bask in the sun".
Huangdi Neijing not only advocates less exercise at night, but also advocates "waiting for the sun" when getting up early to exercise. As the saying goes, work at sunrise and rest at sunset. As the sun rises and sets, so does the body's yang. Especially in autumn and winter, the sooner you talk about it, the better for your health.
If the sun hasn't come out yet, playing Tai Chi in the cool breeze is not exercise, but looking for illness. It is best not to practice at night. Exercise in the morning should wait for the sun to rise, but also pay attention to avoid strong winds, heavy rain, cold and heat.
The doctor reminded that a day is divided into four seasons and rises during the day. For example, you can exercise and sweat in spring and summer, but you should collect it at night. Like autumn and winter, we should nourish yin, sit still and be peaceful.
Expert interpretation:
Ni Kefeng said that this passage is correct in the eyes of Chinese medicine. The explanation that getting up early to exercise "must wait for the sun" can really be used as a reference.
Dr. Tian Xudong from the Provincial Environmental Protection Department said that you can exercise at any time in summer, because there is no inversion layer, and the vertical convection of air is better.
At 5 o'clock in the morning in winter, the temperature began to rise, and the air quality was OK. You can go at this time. This confirms the saying that "we must wait for the sun".
At 8: 00 or 9: 00 in winter, it happens to be the morning peak, the traffic volume increases and the air quality deteriorates. This time period is not suitable for outdoor sports. After 9 pm, the concentration of fine particles will increase, which is not suitable for exercise.
Fun running is popular now. Is this feasible?
Fun running is very popular recently. It is feasible to start running around the lake or Qiantang River at night or even around 10 in the morning.
Ni Kefeng said: I used to be fun run, which has both advantages and disadvantages. According to different people's physique, there will be different situations.
Generally speaking, if the visibility is low in the early morning, the safety will be reduced; Bad air is harmful to the lungs and easily leads to asthma patients; Patients with hypertension have long-term fun running and the incidence of cardiovascular risk events is also high.
If you are tired after a day's work, there is no need to run to complete the task. If fun run feels tired and unwell the next day, fun run not only does not exercise, but adds a burden to his body.
"Proper exercise within a safe range is good for both body and mind, releasing the pressure during the day, making the mood relaxed and happy, and the body has been greatly stretched. This kind of fun run is desirable. " He said.
According to clinical experience, Ni Kefeng suggested that it is not suitable for fun running because of the low temperature in the early morning of winter, so you can try it in summer. Pay attention to safety when running on the open road, and it is also important to keep warm after sweating. Patients with heart disease and hypertension should not run at night, and middle-aged people over 50 should not exercise at night.
Exercise advice given by sports team doctors
Cha Jinhua, a doctor in the Sports Hospital of Xiaoshan Sports Vocational and Technical College, has been a team doctor for many years and is quite authoritative in physical exercise. "In fact, there is no time limit for physical exercise, but there are some precautions."
Chronic patients are not suitable for exercise in the morning, because their cardiopulmonary function and muscle excitability are not very good in the morning, and it is more suitable for exercise around 10 in the morning. Tai Chi, martial arts, dancing and aerobic exercise are better, and it is best not to do those with large movements, because the waist and knees are not good and the heart and lungs are unbearable.
Generally speaking, you can't exercise on an empty stomach. In principle, you should exercise for two hours after meals. Only by choosing the type and intensity of exercise according to your own situation and controlling the time at 1~2 hours can you achieve the purpose of exercise. Don't exercise for 2 hours before going to bed. People who finish exercise are in a state of excitement, which will affect their sleep, so athletes usually finish training at 9 pm.
From different climates and environments, around 5 pm is the most suitable time for exercise. At this time, the air is good and people are more energetic. Remember, it is not feasible to exercise before the sun comes out. "But now many people like to exercise indoors, so the environmental impact is relatively small and the time requirements are not so strict."