Doing a single thing all day, I believe many people can't stand it, and the effect is not great, so the best way is to lose weight. Here I want to tell you how to do muscle training in the morning and afternoon to lose weight.
1 Some studies believe that it is more effective to do muscle strength training in the morning and afternoon.
Choose the right exercise in prime time, and the slimming effect will be quite excellent, such as doing aerobic exercise in the morning and muscle strength training in the afternoon. This method is based on the principle that Hermon does not play different roles.
A. It is influenced by hormones such as adrenaline in the morning and is suitable for aerobic exercise.
In the morning, the body is affected by adrenaline and cortisol stress hormones, and the decomposition of fat in the body is more active. If you do a certain amount of aerobic exercise at this time, the accumulated sugar in your body will be oxidized by oxygen and accelerate the burning of fat.
Tip: Drinking water before getting up in the morning can dilute blood and reduce viscosity. It is best to drink some every 20 minutes, about 120 ml at a time.
B. Growth hormone secretion is active at night, which can repair tired muscles after muscle strength training.
Night is the time when growth hormone secretion is active, which helps to restore tired muscles. But it is not suitable to do too intense exercise before going to bed, so muscle strength training is most suitable in the afternoon. At night, growth hormone can also be full of energy, help muscles recover and relieve pain after exercise.
2 How to improve the effect of aerobic exercise
A. Fasting aerobic is better.
For MM who want to lose body fat quickly, it is recommended to do aerobic exercise on an empty stomach. Because on an empty stomach, by doing strenuous aerobic exercise, you can quickly consume calories in your body, thus achieving the goal of losing weight. For example, most athletes will use this method to reduce fat or control body fat during the fat-reducing period or season.
The metabolic order of energy consumed by exercise is sugar, protein and fat, and fat decomposition takes a long time. Because you also metabolize when you sleep, when you get up in the morning, the carbohydrates are almost exhausted. When you exercise with low blood sugar, your body can easily use fat to burn fat.
Some university studies have confirmed that jogging on an empty stomach in the morning can consume 20% more fat. Because the blood sugar in the body is too low, it will convert fat into glucose as fuel faster, but at the same time it will burn more muscles. Therefore, it is suggested that you can eat some high-protein foods or supplements before doing aerobic exercise on an empty stomach in the morning to prevent muscle loss.
Tips: Aerobic exercise on an empty stomach is not suitable for everyone, because it must bear the fatigue of the body, and it will be easier to feel tired than ordinary exercise. Therefore, it is suggested that people who really can't spare time for exercise can do aerobic exercise for about a day on an empty stomach. However, it should be noted that if you exercise on an empty stomach for too long, you may feel muscle weakness, so avoid doing it for a long time.
B. Make good use of debris time
Some aerobic exercises don't need big equipment, and they don't choose venues, such as skipping rope. If possible, you can make more use of fragmented time to exercise and strengthen the exercise effect. Besides, you can do aerobic exercise in the morning, shake your legs and twist your waist, wander around your home or company after lunch, and do it after work, all of which will achieve good results.
3 How to improve the effect of muscle strength training
A. Relax in time after exercise
After exercise, a large amount of waste (such as lactic acid) produced by energy metabolism accumulates in the body. Proper relaxation and stretching is like starting the power device of the conveyor belt, which improves the moving speed of waste and is conducive to the discharge of waste.
Be sure to relax after exercise, which can not only relieve tense muscles, but also reduce fatigue. At the same time, it also plays an important role in regulating physical condition. Natural stretching can also spread anger to every corner of the body in order to relax the tense body after exercise.
Relaxation activities that can be done after exercise are:
Static tension
Exercise the more active muscles until you feel completely tight, and hold 15 to 30 seconds. Static stretching can relax muscles, help relieve body stiffness and pain, and avoid lateral expansion of muscles and thickening of arms and thighs. It can be done immediately after running or every equipment exercise, and the muscles that have just been exercised should be stretched.
The above is the introduction of how to do aerobic exercise in the morning and muscle training to lose weight in the afternoon. I hope it helps you. In addition, we can increase the vitamin E we need in our daily diet after exercise, such as eating kiwi fruit, corn, spinach, oranges and so on.