Spring sports are distributed in various time periods, and many people will do some appropriate sports to ensure their health. In our daily exercise, active exercise is also a life attitude, and exercise can prevent the "three highs". Understand the distribution of spring sports in various time periods, and act quickly!

Spring Festival travel rush exercise distribution is 1 6 ~8: 00: morning exercise does not need to do high-intensity exercise, which can help the body burn fat more effectively, and outdoor exercise is better.

7: 00 to 9: 00: Drink at least 2 glasses of water (about 227 ml each) after getting up, and the drinker can lose 5 kg (about 2.3 kg).

10 o'clock ~ 1 1 o'clock: Drinking a cup of hot tea or coffee at this time can not only quench your thirst, but also keep you full for a longer time.

14: take a nap. Taking a nap 15~20 minutes can not only make the body recharge quickly, but also help to maintain normal metabolism without affecting sleep at night.

16 ~20: Do some aerobic exercise. This period is the best time for strength training and aerobic exercise, which is conducive to strengthening muscles. It is found that the effect of fitness at this time is better than earlier, and the muscles can be increased by 22%.

15 ~ 19: eat. To ensure that you don't wake up hungry in the middle of the night, you should add a healthy fat, such as flaxseed and fish oil, to your dinner.

20: 00 ~2 1: Have a cup of yogurt. Eating low-fat yogurt before going to bed can not only prepare for the next fasting, but also help the brain secrete melatonin and improve the quality of sleep.

2 1 ~22: 30: "Power failure". Stay away from TV, computer and mobile phone after 2 1 p.m. Their blue light can easily disrupt sleep. You can read a book, take a bath and dim the bedroom lights before going to bed.

2 1: 30 ~23: 00: get ready for bed. Going to bed and getting up regularly every day helps to maintain a higher quality of sleep and lose weight more successfully.

Distribution of spring sports in different periods 2 The best time: morning and afternoon.

The most respected time periods are 9: 00 am to 10 and 4: 00 pm to 6: 00 pm.

From 9 am to 10, the air is fresh and the oxygen content is high. The level of adrenocortical hormone in the body reaches its peak, which can mobilize all organs of the body to operate effectively. When the body is in a relatively good state, you will feel focused, energetic and full of passion. The most important thing is that during this period, between meals, exercise has the least adverse effect on the digestive system. Because whether you run after a meal or eat immediately after running, the sympathetic nerve is in an excited state, which inhibits the secretion of digestive juice, slows down gastrointestinal peristalsis, affects the digestion and absorption of food, and will lead to stomach problems over time.

According to the principle of biological clock regulation, the body's adaptability and physical exertion are best in the afternoon and near the evening (about 4: 00 to 6: 00). At this time, most people are calm and stable, full of physical strength, and the flexibility, coordination, accuracy and adaptability of technical activities are at their best, so running at this time is also a very good choice.

When is the best time to exercise in a day?

The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. Based on this, several optimal exercise periods can be deduced: morning, from morning to before breakfast; Morning session, two hours after breakfast to before lunch; In the afternoon, two hours after lunch and before dinner; In the evening, two hours after dinner to bedtime.

Exercise in the above periods has advantages and disadvantages. For example, in the morning, when the human body performs strenuous exercise, it can excite the sympathetic nerve. This rapid change will cause a series of changes in the body, affect the mental state of the whole day, and be harmful to health. In addition, at this time, blood sugar is at a low level, and exercise consumes a lot of blood sugar, which easily leads to hypoglycemia. Morning and afternoon sports are influenced by objective factors such as going to 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 lowest point of oxygen absorbed by the body is at 6 pm; 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 in the human body is also in a good state between 4 pm and 7 pm, and the body's adaptability and nerve sensitivity are the best.