"Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have the strongest coordination ability, exert their physical strength and have the strongest adaptability. At this time, blood pressure and heart rate are low and stable, which is indeed a good time for exercise." Experts say, however, this does not mean that the rest of the day is not suitable for exercise.
Different people have obvious individual differences, cardiopulmonary function and physical condition are different, so their exercise time, exercise frequency and exercise mode should be different. It should be said that the best time for exercise is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health check-up list and your own schedule and diet.
In addition, for office workers in the city, some work overtime at dusk and some rush home. It is very unrealistic for them to squeeze out an hour of exercise every day when they are busy.
In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises.
There is a simple way to measure whether the exercise time is enough and whether the exercise mode suits you: if you are full of energy, have a good appetite and sleep quality after a period of exercise, get up early to take your pulse, and your heart rate per minute is similar or slower than before, then congratulations, which shows that your current exercise amount and exercise mode are very suitable; On the other hand, if you often feel sleepy and have a bad sleep after a period of exercise, get up early to take your pulse, and the number of heartbeats per minute is 6 times more than before, which indicates that you are overworked and should be adjusted under the guidance of a doctor.
In addition, the amount of exercise should not be the same. For example, running, the initial time is shorter and the speed is slower. After the body adapts for a period of time, it will gradually extend the running time and make the speed faster.
Passive sports are more likely to cause sports injuries.
Experts remind that it is better to teach people to fish than to teach people to fish. To some extent, it is more important to cultivate middle school students' interest in sports and exercise their abilities in sports. It is found that active exercise is much better than passive exercise. When people take the initiative to exercise, they feel happy, the endocrine system works better, and they concentrate during exercise and are not easy to get hurt. In passive exercise, you are full of resentment, emotional and physical discord, and poor muscle coordination, which is more likely to lead to sports injuries.
6-8 am is suitable for exercise.
There are differences in physical conditions between boys and girls, so exercise should not be the same. After collective exercise in the morning, the arrangement in the evening should reflect the characteristics and differences. Boys are strong and can do weightlifting, dumbbells, basketball, football and so on. Girls have good physical flexibility and can arrange gymnastics, aerobics, cycling, swimming and so on.
Generally speaking, the suitable exercise time is 6: 00 am to 8: 00 am, 5: 00 pm to 6: 00 pm, and you can have dinner after half an hour of exercise. It is not absolute to exercise for half an hour in the morning and evening. It is best to adjust according to the season. Summer morning is the coolest time of the day, and the exercise time can be longer. It is too hot at night, so the exercise time can be shorter. In winter, on the other hand, the exercise time can be shortened appropriately in the morning and the deficiency can be made up at night. In addition, it is too hot in summer, so indoor sports such as swimming can be arranged more.
It should be reminded that exercise is not necessarily healthy. For primary and secondary school students, we should keep 9 ~ 10 hours of sleep every day. If you get up early in pursuit of sports effect, it will be harmful to your health. Adequate sleep, balanced nutrition and proper exercise can only bring people health if they are closely combined. In addition, before exercising in the morning, you must eat some liquid foods such as milk and drinks to avoid going into battle on an empty stomach. Eat well at noon and don't eat fast food easily.
Pay attention to the "four taboos" when exercising.
Experts pointed out that in some cases, you must be prepared before exercise, and you should cancel the scheduled exercise plan when you encounter foggy or cloudy weather. Pay attention to the following points when exercising:
Don't do warm-up exercises. Doing some simple physical exercises before physical exercise is conducive to safe and effective exercise. Because in the cold winter, due to the cold stimulation, the elasticity and ductility of muscles and ligaments are obviously reduced, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.
Second, avoid exercising in foggy days. Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur.
Third, don't breathe through your mouth. Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs.
Four bogey do not pay attention to keep warm. Don't neglect to keep warm during exercise, otherwise it will cause a cold. When the weather is cold, you can gradually reduce your clothes after your body is hot. You don't have to take off your clothes immediately when you start exercising, and don't take off your clothes when you sweat, otherwise you will catch a cold easily.
How to protect your feet in morning exercise and fitness running?
(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.
(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.
(3) Running posture should be scientific and reasonable. We should avoid the heel landing first, use the forefoot to land first, and give full play to the elasticity of the arch, which is beneficial to cushioning and reducing the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.
(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.
(5) Before and after participating in the morning exercise fitness run, warm-up and finishing activities should be done well, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs should be fully active before participating in the morning exercise fitness run. These are also very important for protecting feet. [Edit this paragraph] Improper running can easily hurt your health.
Walking and running is a popular form of exercise in national fitness. Although simple, it can also cause sports injuries. If you don't pay enough attention to it, it will even cause serious physical injury and fail to achieve the purpose of fitness. Common injuries are:
Abdominal pain: The main reason for abdominal pain is that there is no warm-up activity before formal exercise, because the heart is too lazy to adapt to the exercise load, causing respiratory muscle disorder "fork gas", or overstretching the mesentery after meals and drinking water. Prevention: slow down, adjust breathing rhythm and deepen breathing. At the same time, pressing by hand can relieve the pain.
Muscle ache: Leg muscle ache is a normal physiological phenomenon during exercise. Muscle contraction produces energy, and at the same time, a series of changes take place in muscles. Adenosine triphosphate, creatine phosphate and glycogen release energy. If the intensity is too high, blood circulation can't keep up, oxygen supply is insufficient, lactic acid accumulates, which stimulates the nervous system and causes pain. Treatment: hot water to iron feet, massage to wash legs.
Muscle spasm: commonly known as leg cramp, it is a phenomenon that tonic muscle contraction can not relieve relaxation. Frequent occurrence in winter, cold weather, no warm-up activities or cold stimulation of calf muscles will cause muscle soreness. Treatment: keeping warm, traction and massage.
Chest pain: uneven breathing during walking and running, no nasal breathing, cold air inhaled into the lungs, pulmonary vasoconstriction, blood circulation disorder, long-term chest running and persistent chest tension will all cause chest pain. Prevention: Breathe through your nose while running and keep warm.
Achilles tendonitis: Achilles tendonitis refers to the injury of synovial layer and its connective tissue between deep fascia and tendon tissue on the back of achilles tendon, which causes blood circulation disorder and traumatic inflammation around tendon and tendon tissue. Because the running ground is uneven and hard, it will cause tendinitis. Flat feet, high arch and insufficient muscle strength in the back are also the main reasons. Prevention: adding a cushion to the heel will help relieve the tension of the achilles tendon.
Plantar fasciitis: Plantar fascia is a tough fibrous tissue with low ductility, which plays a role in maintaining the normal bending of the arch of the foot. Patients with plantar fasciitis usually have the most severe pain when they get up in the morning or walk after sitting for a long time, and it will be relieved after walking for a while, so many people don't pay attention to it and continue running, which leads to the deterioration of their condition. The main reason is: 1. Flat feet. 2. The calf muscle spasm aggravated the injury. Solution: Reduce the running time. Ice to prevent toes from curling. Prevention: do stretching exercises and do muscle strength exercises.
The color of urine has changed: the color of urine has become darker, which belongs to normal physiology; The white turbidity in urine is due to vigorous energy metabolism and increased phosphate excretion in the body; Urine turns red or soy sauce color, red blood cells and hemoglobin appear in urine, the blood circulation of kidney is disturbed, and the capillary permeability is increased, that is, exercise proteinuria will only appear when the intensity is high. Prevention: reduce the intensity of exercise.
The benefits of running
1. Improve sleep quality
Through running, the blood supply and oxygen supply to the brain can be increased by 25%, so the quality of sleep at night will also be improved.
2. "Ventilation" function
In the process of running, the capacity of the lungs rises from 5.8 liters to 6.2 liters on average, and the oxygen carrying capacity in the blood will also increase greatly.
3. The "pumping" force is greatly increased.
During exercise, the frequency and efficacy of heart beating are greatly improved, and the heartbeat, blood pressure and elasticity of blood vessel wall are also increased.
promote health
Running can promote the production of white blood cells and pyrogens, and can destroy many viruses and bacteria in our body.
hold steady
Regular jogging exercises will strengthen the anti-injury ability of tendons, ligaments and joints and reduce the chances of sports injuries. At the same time, skin, muscles and connective tissue can also become stronger.
Relieve tension
Jogging can inhibit the secretion of adrenaline and cortisol, two hormones that cause tension, and release "endorphins" that make people feel relaxed.
7. Stay young
Regular exercise can increase the secretion of growth hormone HGH and delay aging.
Store energy
Through running, the storage of muscle glycogen increased from 350 grams to 600 grams, and the number of mitochondria also increased.
9. shape; appearance
Through running, the fat content of women can be reduced by 12%-20%, and that of men can be reduced by 6%- 13%.