It is also feasible to exercise at noon.
Usually people feel tired at noon, so there is a saying that the intensity of exercise at noon can not be achieved and the effect of exercise can not be guaranteed. However, many young office workers don't think so: they will be very tired after work at night. Since there is nothing to do during lunch break, if they can make full use of it to do sports, why not? Shanghai's physique monitoring report once showed that office workers around 40 years old became the bottom of the "U" shape of the fitness group because of their busy work. If midday fitness can become another choice for them, it will greatly increase the total fitness population in Shanghai.
I went to a fitness center on Nanjing West Road. Because there are many high-end office buildings nearby, many company employees will choose to come to the gym at noon. According to the staff, members who come to exercise at noon have accounted for 20% of all-day tourists, and these members exercise quite regularly. In order to meet the needs of these members, the fitness center now offers aerobics classes at noon every day. The fitness instructor thinks that if you feel good about yourself, it is completely feasible to exercise at noon.
How to make a fitness plan?
Because you are full of energy and feel comfortable during exercise, you can promote the brain to release special chemicals, which has a good effect on promoting the development of memory and intelligence. Aerobic exercise can also improve people's ability to absorb oxygen and expel lactic acid and carbon dioxide, which are metabolites used by the brain in time, thus relieving fatigue. So as long as you pay attention to the intensity of exercise at noon, it will not affect your work in the afternoon.
Suppose you have a two-hour break, you can exercise 1 hour, and the rest 1 hour is used for rest and lunch, so that you can smoothly transition to work in the afternoon. If it is just a general fitness requirement, you can do moderate-intensity aerobic exercise for about 30 minutes, such as running, aerobics, swimming and so on. Have mild asthma and comfortable body feeling. If the purpose is to increase muscles, the time of aerobic exercise can be shortened to about 20 minutes, plus about 25 minutes of instrument exercise, and it should be of medium weight, medium number of groups and higher times. If the purpose is to reduce fat, you can moderately increase the time of aerobic training. If shaping is the purpose, you can also choose some soothing aerobics classes, such as pilates and yoga.
What to eat with the diet?
Fitness exercise, combined with a reasonable diet, can often get twice the result with half the effort. Therefore, although exercise at noon takes up lunch time, we should eat scientifically before and after exercise.
First of all, a hearty breakfast must be guaranteed. Because you can't eat too much before exercise at noon, if you have been fasting in the morning, there will be problems such as hypoglycemia during exercise. Breakfast should be light. It is recommended not to eat fried food, but to eat protein in moderation, such as 1 cup of hot milk or 1 egg, and eat some staple foods such as bread and porridge, which can provide energy for the body and prepare for the fitness at noon.
About half an hour before noon, you can eat in small quantities, mainly to supplement sugar and water. Because after three or four hours, the energy provided by breakfast has basically been exhausted by the human body. If you don't eat, the training effect will be greatly reduced. But don't eat too much, just a piece or two of bread, or 1 apple, 1 cup of yogurt.
Half an hour after fitness, eat more. General bodybuilders can reduce their working meals appropriately. Muscle trainers can add some protein powder in addition to eating. Fat-reducing trainers should strictly control the quantity and types of food, mainly vegetables and fruits, eat a small amount of staple food and a moderate amount of protein, and avoid eating high-fat food. Fitness coaches can refer to the diet plan of ordinary bodybuilders or fat-reducing coaches according to their own situation.