Morning meeting: from morning to breakfast.
Morning session: 2 hours after breakfast to before lunch.
Afternoon: 2 hours after lunch to before dinner.
Evening session: 2 hours after dinner to bedtime.
Exercise in the above periods has advantages and disadvantages. For example, in the morning, if the exercise intensity is not properly controlled, it will easily lead to hypoglycemia. Afternoon sports are influenced by objective factors such as work, work and housework.
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.
In addition, the hormone activity of the human body is also in a good state 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.
The best time to exercise in a day.
Afternoon: (14: 00 ~ 16: 00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times.
Dusk: (17: 00 ~ 19: 00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and the vision and hearing are more sensitive, and the heart rate and blood pressure also rise.
Time not suitable for exercise
After meals: At this time, more blood flows to the gastrointestinal department to help food digest and absorb. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect health. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals and exercise.
After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with after-dinner exercise, drinking exercise has a greater negative impact on the human body.
Health reminder: Outdoor fitness is not as early as possible.
In the cold winter, many people choose morning exercises to enhance their immunity. However, isn't outdoor fitness the sooner the better? Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.
It is understood that the ground temperature is low before sunrise in winter, and the content of pollutants such as carbon monoxide and carbon dioxide released in the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, hydrocarbons and lead in automobile exhaust also gather on the ground. If people get up early to exercise, they will inhale a lot of smoke and toxic gases. Long-term exercise in this environment may lead to fatigue, dizziness, pharyngitis and other diseases, which are harmful to the body. Winter Fitness and Summer Fitness
Fitness in winter should be around 10 hour. At this time, the sun shines on the ground after coming out, which makes the atmosphere begin to convection up and down, and the polluted air spreads to the sky, which will reduce the harm to the human body. In addition, the temperature is low in winter morning, and it will not slowly ease until half an hour after the sun comes out.
Avoid the air pollution peak at six or seven in the morning in the first month or two of winter and spring.
In summer and autumn, the sun comes out early and you can exercise at five or six o'clock.
Usually, you can choose 10 in the morning, do exercises at 3 or 4 pm or do other sports. At this time, the air is cleaner and more beneficial to health.
It is best not to exercise outdoors in foggy mornings. Due to air pollution, fog contains many substances harmful to human body. When people do strenuous activities such as long-distance running in foggy days, some sensitive parts of the body will come into contact with these harmful substances and be inhaled in large quantities, which may easily cause tracheitis, laryngitis, conjunctivitis and allergic diseases. So on foggy mornings, we can do morning exercises indoors instead of going outdoors. Some people are used to exercising on an empty stomach in the morning, while others advocate exercising after meals in the evening. When is the best time to exercise? We think it is more appropriate to start exercising half an hour or an hour after breakfast or dinner.
Exercise before meals may cause blood sugar fluctuations, hypoglycemia may occur because of delayed meals, and hyperglycemia may occur because of no medication. Of course, it may also be due to Su Mujie's reaction that blood sugar is low first and then high, so it is best to put exercise time after meals.
In order to avoid affecting the function of digestive system, it is best to do physical exercise more than half an hour after meals. Physical exercise after dinner is worth advocating, because most people in China eat more after dinner, and most people just watch newspapers or TV programs after dinner, and seldom do physical activities, which is very unfavorable for lowering blood sugar and losing weight.
First, exercise should be avoided for a period of time after meals. Because after-dinner sports meeting:
1. Stimulate the stomach: Exercise after a full meal will bring mechanical stimulation to the stomach, making the dissolved substances in the stomach vibrate left and right, which may cause vomiting, stomach cramps and other symptoms.
2. Disordered blood flow distribution: After a full meal, the digestive organs need a lot of blood for digestion and absorption, and the muscles of the whole body also need a lot of blood to participate in exercise, so it will seize the blood of the digestive organs, leading to disorder of digestion and absorption, which not only affects the exercise effect, but also harms the body.
3. Affect the exercise effect: After eating, the parasympathetic nerves in the body are easily inhibited. At this time, if the body wants to exercise, the exercise effect will be discounted.
4. Increased insulin secretion after meals will inhibit muscles and brains from using blood sugar for energy supply, which is not conducive to exercise.