Afternoon is the best exercise time.
In our traditional idea, we should take a nap after lunch. In fact, from 2 pm to 4 pm, the human body's athletic ability reaches its peak. And at this time, the sunshine is abundant, the temperature is suitable, and the wind is small, which is the best time to exercise. It is best to exercise 1 hour after lunch, otherwise it will affect the digestive function of the stomach.
The following kinds of exercise can be used as a reference for everyone to exercise after lunch:
Practice squatting pile
behaviour
When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.
function
It can exercise the muscles of lower limbs and back and relieve muscle tension. The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise.
Taiji tuishou
behaviour
Facing the Tai Chi pusher, your feet are shoulder-width apart and your knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation.
function
It can exercise upper limb muscles, relieve arm muscle tension caused by writing, promote gastrointestinal peristalsis and promote digestion. In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.
Walk barefoot
behaviour
Choose a clean and smooth cobblestone forest path and walk barefoot on the cobblestone road. It is advisable to master the time in 30 minutes.
function
By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven roads, the sensitive areas of plantar are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can adjust the functions of various parts of the body and play an auxiliary role in the treatment of some diseases.
variable motion
behaviour
Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.
function
As an aerobic exercise, it can improve heart and lung function and relax muscles.
Exercise and drinking water are also learned.
Need to be reminded that no matter when you choose to exercise, drinking water is a key detail that cannot be ignored. People who do morning exercises should drink some water every 20 minutes and drink 120 ml at a time. Exercise in the afternoon and evening is more intense than in the morning, and the body consumes more energy and water. Need to replenish 200 ml of water. At the same time, we can't wait until we feel thirsty to drink water. At this time, our bodies are already short of water. In addition, it is best not to binge drink after exercise, but to drink bit by bit to reduce the burden on the heart. We can also prepare some salty sugar water, honey water or sports drinks to help restore physical strength.
What kind of exercise is most beneficial to your health?
Aerobic and anaerobic confrontation, what kind of fitness exercise is best?
Aerobic exercise: also known as aerobic metabolic exercise, refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply, and the body mainly supplies energy by oxygen consumption and oxidation. That is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the demand, achieving physiological balance. It is characterized by low intensity and long duration of exercise, which can enhance and improve cardiopulmonary function, prevent osteoporosis, regulate psychological and mental state and consume body fat. It is the basic method of fitness exercise. Including brisk walking, swimming, cycling, playing Tai Ji Chuan, dancing, doing rhythmic exercises and other more relaxing sports.
Anaerobic exercise: During exercise, due to strenuous exercise, the oxygen required for exercise cannot meet the needs of the body. At this time, we will experience insufficient energy supply through anaerobic glycolysis, and too much lactic acid will be produced in the body, leading to muscle fatigue and even muscle and joint pain. Characterized by high intensity and short duration, it belongs to intense competitive sports and is not often used for fitness and health care. It covers more intense sports such as running, weightlifting, throwing, high jump, long jump, tug-of-war and muscle strength training.
Three reasons for choosing aerobic.
First of all, aerobic exercise is the first choice to improve health because of its small amount of exercise. As the saying goes, "Life lies in exercise". Aerobic exercise can make people inhale several times more oxygen than usual, promote tissue metabolism, make the body full of nutrition, and enhance muscle strength, endurance and body immunity. At the same time, large muscle groups continue to do rhythmic and rhythmic exercise, which not only exercises muscles, but also drives the human circulatory system to strengthen operation, which can obviously improve the nutrition and lipid metabolism of the heart, thereby enhancing cardiopulmonary function and exercising cardiopulmonary endurance, so it is beneficial to health.
Secondly, aerobic exercise for a long time, there is fat, shaping a beautiful figure. Various aerobic exercises need to consume calories and burn body fat. The longer you exercise, the more fat you burn, which can reduce the percentage of body fat. At the same time, during the exercise, the muscles are well exercised and the flexibility of the body is well enhanced, and finally the purpose of losing weight and shaping is achieved.
Finally, relieve mental stress. Aerobic exercise is a positive way of mood regulation. Through the transfer and regulation of excitability of nervous system, it can relieve mental stress, balance mental state and improve sleep.
Four indexes of aerobic exercise
1, should be carried out in sufficient environment, generally choose a place with wide and flat ground, fresh air, circulation and no pollution gas. The best exercise time is after 6-7 a.m. and 3-4 p.m., before 5 a.m. and after 10 p.m., and the air is not suitable for aerobic exercise because of its low oxygen content.
2, adhere to 3-5 times a week, and continue for a period of time, each exercise is not less than 30 minutes. However, we should pay attention to the principle of gradual progress. The intensity of exercise should gradually transition from low intensity to medium intensity, the duration should be gradually lengthened, and the number of exercises should be increased from less to more, depending on the individual's physical condition and adaptability.
3. The heart rate immediately after exercise should not exceed 170- 180% of the daily heart rate. It is best to feel mild shortness of breath, a little heartbeat, a little fever all over the body, reddish face and a little sweat. If there is obvious palpitation, shortness of breath, fever, dizziness, sweating and fatigue, it means that the exercise is out of limit.
4. The discomfort after exercise is also an index to measure whether the amount of exercise is appropriate. After exercise, the average person may feel mild discomfort, fatigue, muscle aches and so on. It will disappear soon after rest. This is a normal phenomenon. If the symptoms are obvious, you feel tired and have muscle pain, and they can't disappear for a day or two, it means that intermediate metabolites accumulate too much in cells and blood circulation. This is the result of anaerobic exercise and will be reduced in the next exercise.
Matters needing attention in aerobic exercise
1, before aerobic exercise, it is best to eat some food one hour in advance, even warm up, do some stretching exercises, move joint ligaments, and stretch limbs and back muscles. These are warm-up activities, and then gradually enter a state of moderate intensity exercise. Don't rush to do strenuous exercise to avoid cramps and other accidents.
2. In aerobic exercise, we should pay attention to the buffering of movements and the coordination of breathing, and don't exercise excessively to make the body get better exercise. Don't rush to rest after exercise. You need to do some stretching exercises to gradually relax your body.
3. Patients with myocardial infarction or chronic heart failure should first effectively control myocardial ischemia and heart failure. After the condition is stable, the doctor will evaluate the condition and then make an appropriate exercise plan. Patients with hypertension should start aerobic exercise after completely controlling their blood pressure. In addition, don't do aerobic exercise when you have a fever.
4, pay attention to diet. In people's daily diet, the scientific proportion of various nutrients should be: carbohydrate accounts for 50-55%, protein accounts for 20%, refined fat accounts for 25-30%, and the water required by human body is about 2000 ml per day. During exercise, it is best to pay attention to properly replenish some water every 15-20 minutes.