Slight fatigue is just rest.
Jiao Wei said that sports medicine has proved that when you get up in the morning, the operation of various organs of the human body is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise. From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night. In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep.
Exercise in the evening begins with a walk.
According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running shoes need to be changed frequently.
Jiao Wei said that she often saw people wearing little clothes when they started running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm.
Although the strength of fun run is not great, sports shoes should fit well and the soles should be soft. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture.
Jiao Wei told reporters that he can run for half an hour after dinner because the running intensity is not very strong. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner.
If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.
8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
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It is said that plants breathe out a lot of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.
The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.
Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you can't breathe during exercise, it means that you exercise too much.
No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that at most, I will consume a little blood sugar in the blood circulation, which will neither lose weight nor consume excess fat accumulated in the body.
It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.
* Night is the best time to exercise *
According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, 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.