The so-called "light exercise" is a kind of exercise mode with less physical energy consumption, low technical requirements and loose time requirements. If you go home at night without transportation and walk home, as long as the time is controlled within 1 hour, it can also be regarded as "light exercise"; Doing calisthenics at home takes 2-3 minutes for each set and 10 minutes for two sets, lasting 1 to 3 months, which is also a "light exercise" with obvious effect. Besides, ballroom dancing, yoga and yangko are all good substitutes for "light sports".
Summer sports "menu"
If you want to exercise in summer, you must know the rules of summer. With regard to several common sports at present, we interviewed experts from Guangzhou Institute of Physical Education and asked them to make a "Summer Sports Menu" for athletes.
Xia Yong, the time is suitable for around 6 am, 4 pm to 5 pm, 7 pm or after 8 pm. Each patrol time is 10 minutes to half an hour, about 2 to 3 times a week. Experts pointed out that the water temperature is low in summer morning, so it is necessary to wipe your body with cold water before entering the water to adapt your body to the stimulation of cold water and prevent cramps and other accidents. Summer nights are hot, and many people like to swim at night, which is desirable. However, ordinary people should not swim after 10 at night, otherwise they will lose sleep due to excessive nerve excitement.
Tennis and badminton are taboo. Because it is mostly outdoors, you should choose early morning and evening to play tennis in summer. The air is fresh in the morning, so choosing this time can make people clear their heads all day. In addition, you can't eat breakfast or have an empty stomach before playing. Better drink a glass of milk. Play ball at least after dinner 1 hour in the evening, or simply eat after playing ball.
In view of the fact that there are many participants in summer long-distance running, experts point out that summer long-distance running is different from winter and spring, with particularly high physical consumption, excessive sweating and slow recovery from fatigue. Long-distance runners should pay special attention not to drink water because of the hot weather, which will lead to the rapid loss of minerals and physical fitness in the body. In addition, the speed and duration of long-distance running should be determined according to individual physique, and the heartbeat frequency should be controlled within the range of "180 minus age". For example, a 60-year-old man should not exceed 180-60 = 120 (times/minute).
Want to lose weight and practice at night
In an interview, most citizens who exercise at night said that they think that exercising at night is not as healthy as exercising in the morning, and they just exercise with the mentality of "talking is better than nothing". However, is it really better to exercise at night than during the day?
The University of Chicago Clinical Medical Center conducted a study on men aged 30 to 40, and found that the human body has the strongest reaction to night exercise. "At night or at night, corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) rise sharply." For example, the researchers said that blood tests after an hour of high-intensity running in the morning found that hormone levels were comparable to those when they were in bed at the same time. After the same exercise from 7 pm to 2 am the next day, the hormone level is much higher than other time periods. This discovery has changed the prejudice of many experts that morning exercise is more important.
More closely related to athletes, night exercise has a greater role in losing weight. Scholars believe that most body fat is formed at night, and evening exercise can just consume "excess substances" in the body and effectively control weight. Even studies have shown that doing morning exercises in summer will increase blood viscosity by 6% and increase the possibility of vascular embolism, which should arouse the vigilance of the elderly.