Exercise Burning Fat Whether in the morning or at night, exercise is an aspect that most of us will pay attention to now. Everyone knows that exercise has also brought many benefits to our health. Exercise time should be arranged reasonably, and exercise in the morning or at night to burn fat.

The best time to burn fat by exercise in the morning or evening 1 In the morning, the fat consumed by exercise is basically on an empty stomach, which is the best time to lose weight by exercise.

People who want to lose weight through exercise can do aerobic exercise such as jogging after getting up in the morning, because after a night's sleep, the body can excrete a lot of toxins, and going out for running or morning exercise without breakfast plays a key role in burning fat. Pay attention to nutrition collocation at breakfast, such as eggs, dairy products, coarse grains and vegetables. Breakfast can not be omitted, because it needs to provide a guarantee for the human body's energy for one day.

Fat burning exercise includes aerobic exercise, yoga on the ball, jogging, swimming and so on. The ideal fat burning effect can be achieved in 45-60 minutes. However, in addition to exercise, dieters need to cooperate with a reasonable diet, eat more fruits and vegetables and high-protein foods, and avoid spicy, stimulating and greasy foods.

Advantages and disadvantages of exercise in different periods.

Morning: the first choice to lose weight

Exercise in the morning, especially on an empty stomach, can effectively burn body fat, which is the most ideal exercise time for dieters.

Hormones in the human body can metabolize fat better in the morning, because the cortisol level needed for metabolism is usually higher in the morning, and the hormone level will also rise. Therefore, morning exercise can extract more energy from fat reserves and help to lose weight. The research of Brigham Young University points out that exercising in the morning can also help you reduce your appetite and prevent you from getting fat all day.

Even if you hate getting up early, exercising in the morning can make you change. The study, published in the Journal of Physiology, found that exercising at 7 am helps to adjust your biological clock earlier, make you more agile in the morning, and make you feel tired earlier in the evening, which helps you go to bed earlier and ensure adequate rest.

In addition, exercise helps to relieve stress. Exercise in the morning can improve mental health and enhance work efficiency the next day. However, if you are not an early riser, don't force yourself. If you force yourself to get up early to exercise, even if there is, you may just do low-intensity exercise such as stretching, which can't burn fat effectively and has little effect.

Afternoon: Suitable for strenuous exercise.

Although morning is the ideal time for dieters to exercise, afternoon exercise is helpful to improve their sports performance. During the afternoon 14- 18, the body temperature is at the highest point in the whole day and the body is in the best exercise state. In addition, the physical consumption in the afternoon is slower than that in the morning, which makes people use their physical strength more effectively.

In the afternoon and evening, the body's reaction time is the fastest, which is very conducive to high-intensity interval training (HIIT). Night is also the time when the heart rate and blood pressure are the lowest, which can improve sports performance and reduce the risk of injury.

In addition, afternoon exercise helps to avoid a sharp decline in physical strength after a whole day. The research published in the Journal of Physiology found that exercising in the afternoon 13- 16, even if it is just a brisk walk, will help to refresh the spirit, improve the attention, and even achieve the same effect as exercising in the morning, and set the physiological clock earlier.

Night: Avoid strenuous exercise before going to bed.

For office workers, getting off work is the most convenient time to exercise. However, the research published in the Journal of Physiology found that exercising during 19-22 pm would delay the physiological clock and sleep time, and exercising at night would easily affect health.

However, there are other different studies and opinions. Anthony Hackney, a professor of sports science at the University of North Carolina at Chapel Hill, believes that even at night, doing some relaxation exercises similar to yoga will not affect sleep, and may even help sleep.

In addition, the study published in Experimental Physiology found that night exercise does not disturb sleep, and in the long run, it can also help reduce the level of ghrelin, or help to lose weight and manage weight.

The report published in Sports Medicine analyzed 23 studies in the past, and found that night exercise not only did not affect sleep, but also seemed to help speed up sleep and prolong deep sleep. However, if you do high-intensity exercise, such as intermittent training or skipping rope, before going to bed 1 hour, you will need longer sleep time, which will make the quality of sleep worse.

So, should I exercise at night? At present, there is still controversy in the scientific community. Dr. Mo Kunyang reminded that due to the accelerated heart rate during exercise, people will enter an excited state and it will be more difficult to fall asleep. It is recommended that you avoid strenuous exercise 2-3 hours before going to bed.

Exercise in the morning to burn fat or teach you how to improve the efficiency of burning fat at night.

First, weight-bearing body-building shoes make you walk fast. Max (male name equals Maximilian)

Fast walking exercise is simple and easy, with low requirements for the site and obvious heat consumption. If you want to consume more calories at the same time and intensity, you can also use weight and sports shoes to improve efficiency.

1, moderate load improves walking intensity.

People with different weights consume different calories in the same intensity of training. Based on this principle, when you walk fast, your body is loaded, so you can consume more calories. For example, a 50 kg person carrying a 5 kg bag will consume about 10% more calories. Office workers who usually need to carry computers and a lot of information to and from work should make use of this trick quickly.

It is best to choose a backpack to ensure uniform load. The load limit should not exceed 10% of the body weight. Doing what you can is the key. Don't blindly pursue weight and make yourself feel tired.

2. Sports shoes increase walking strength.

Since you have chosen fast exercise to lose fat, don't be wronged to exercise in sandals or high heels. High heels or sandals will not only rub your feet when walking, but also make you unconsciously adopt the wrong walking posture, and finally exercise uneven muscles, which will cause local roughness. The help that a pair of good sports shoes can provide is not a propaganda concept created by merchants. Enough research has confirmed that choosing shoes that fit well and are breathable and shock-absorbing can make you more comfortable in sports.

Changing into professional sports shoes when walking quickly can reduce sports strain. Their structure and materials make the body lighter and more stable during walking, help us to master the correct center of gravity and improve comfort.

When we can feel happy from exercise, exercise can last for a long time. In addition, pay attention to the warm-up action: after changing into sports shoes, walk slowly for 3-5 minutes to warm up the joints and muscles, and then walk at a normal speed. Pay attention to the stability of walking posture and the angle of joints when walking. Don't jump or run fast, so as not to put too much burden on your ankles, knees and hips. People who don't exercise often and have poor muscle endurance and softness should step by step, starting from walking for 20-30 minutes every day and gradually increasing to 60-90 minutes.

Second, exercise before noon has a better fat burning effect.

It is said that evening exercise is the healthiest, but from the perspective of losing weight, it is better to burn fat by exercising before noon. This is because exercise before noon can improve the metabolic rate of a day. Generally speaking, 300 calories of exercise can make your body consume 100-200 calories more than usual. It is a light exercise with low calorie consumption, which is very helpful to improve the body's metabolism.

Go quickly and climb the stairs: it is not difficult to exercise before noon. There may be many office workers to say that they are too busy to touch the ground on weekdays and have no time to do pre-noon exercise. But please remember that if you want to lose weight in a fast-paced life, you must make full use of all kinds of details. There is no time to do morning exercises. There is always time to walk quickly and climb more stairs during office hours. As long as you go out 20 minutes in advance, get off at one or two stops in advance, give up the elevator and choose the stairs, it will be easier to lose weight. Now with the same amount of exercise, walking in the morning is more effective than walking at night. Can't this reason get you moving in the morning?

Third, warm up to improve fat burning state

Fat consumption needs a process. When the body is hot and sweating slightly, the fat just enters the burning state. Therefore, in order to make exercise burn fat more efficiently, warm-up actions must be indispensable. It usually takes 15-20 minutes to warm up. Imagine riding a bike for 30 minutes, but I didn't burn fat for the first 20 minutes. Is it a little depressing? Therefore, before the real exercise, doing some low-burden warm-up exercises can reserve more physical strength for the follow-up fat burning exercise and improve the efficiency of fat burning.

Fourth, your exercise needs more than 20 minutes to be meaningful.

Aerobic exercise that can mobilize the muscles of the whole body is the most effective fat burning exercise. If you want to lose weight without enough exercise time, you must give priority to aerobic exercise. In aerobic exercise, it takes about 20 minutes for the body to start burning fat. Therefore, since we are determined to be thin this time, we must do a good job in burning fat. Walk to and from work, clean at home, walk shopping, and try to take 20 minutes as the minimum standard for each move.

5. Breathe through the nose to improve endurance

Many times, due to lack of endurance, we can't stick to the original exercise intensity. In addition to improving your physical fitness step by step, learning the correct way of breathing can make you keep exercising for a longer time. This is because when the heartbeat reaches a certain rate, it is easy to be out of breath, which leads to increased physical fatigue. In fact, this is still a long way from our real critical point of motion. If you breathe in through your nose, it will help to stabilize your heart rate, improve your physical endurance, and effectively extend the exercise time of 15-20 minutes.

Sixth, the effect of swinging the upper arm during running is doubled.

Correct swing arm posture: elbow bends about 90 degrees, and the swing range of arm should be from the back of hip 15 ~ 20 cm to the height of chest. Fitness instructors often advise us to swing our upper arms greatly when running. However, many people subconsciously think that swinging the upper arm greatly looks funny, and I don't know what specific effect this action has. Therefore, when running, they tend to ignore the standard degree of arm movements, and even a slight swing can maintain balance. In fact, every detail in scientific fitness movements is meaningful. The standard swing arm movement can exercise the whole body, and the same physical strength can burn more calories.

Seven, the correct diet before and after exercise.

Different weight loss programs have different opinions on whether to eat before and after exercise, which makes people confused. In fact, the dietary problems before and after exercise can not be across the board, and the specific situation is analyzed.

1, before exercise

You can't exercise on an empty stomach. Slight hunger has little effect on exercise, but in the case of heavy hunger, it is meaningless to exercise reluctantly, because without carbohydrates, fat cannot be completely burned. At this time, you can eat some foods with strong satiety, such as 2 or 3 pieces of whole wheat bread, 2 or 3 pieces of miscellaneous grains toast and half a bowl of porridge.

2. After exercise

Choose to eat according to the intensity of exercise. Low-intensity exercise before going to bed does not consume much, and it is close to sleep time, so it is not suitable to eat at this time. If you feel hungry, you can add some pure water. Grasp the eating time after moderate and high intensity exercise. After high-intensity exercise, the body muscle tissue has a strong demand for heat. At this time, the calorie intake will be preferentially stored in muscles, and this demand will last for 2 hours. Therefore, 30 minutes -2 hours after high-intensity exercise is called the prime time to gain muscle, which is suitable for supplementing high-quality protein and carbohydrates.

At this time, eating is more important than weight, about 300 calories is enough, and calories are included in the daily total diet. Considering the time required for digestion, it is best to finish eating 3 hours before going to bed after exercise, and doing high-intensity exercise before meals is a better choice.

Exercise in the morning or 3 6 kinds of exercise at night to burn fat healthily and quickly?

stop

On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat.

Walking for 30 minutes every day has the same effect as jogging, playing tennis and riding a bike. In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers. According to the report, the so-called fast walking means walking in 12 minutes 1 km. If you walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced to 40%. People who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on.

Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. It should be pointed out that the goal of losing fat quickly is by no means achieved overnight. This kind of exercise needs long-term persistence and can't give up halfway.

Ride a bike

Riding this kind of physical bicycle and crossing the surrounding beautiful scenery like a picture scroll, I can't help but feel relaxed and happy, and suddenly feel that this is not only a fitness exercise, but also a pleasure of spiritual exile. There are many corresponding acupoints on human hands and feet. When you hold the handlebar tightly and pedal your bike hard, you have actually started acupoint massage unconsciously. Cycling can not only accelerate blood circulation through leg movement, but also strengthen microvascular tissue.

Tip: Free riding refers to unlimited time and intensity, mainly to relieve physical and mental fatigue caused by life pressure; The intensity riding method can specify the riding speed of how many kilometers per hour, which can effectively strengthen the stimulation of the heart and lungs and exercise the cardiovascular system of people; Intermittent riding method can alternate fast and slow riding, such as riding slowly for 5 minutes, riding fast for 5 minutes, and then repeating this cycle several times; Aerobic cycling is mainly at medium speed, which generally takes 45-60 minutes, which is beneficial to lose weight and improve cardiopulmonary function.

climb mountains

Mountaineering is an excellent aerobic exercise, and the air in the mountains is extremely fresh, which is conducive to improving lung ventilation, increasing vital capacity, improving lung function and enhancing the contractility of the heart. Rugged mountain roads are conducive to improving the balance function of human body and enhancing the coordination ability of limbs, especially walking on non-stepped sections without artificial modification, which can make human muscle fibers thicker and muscular and enhance the flexibility of limbs. In addition, overlooking from the top of the mountain can relieve the fatigue of eye muscles and relax the nervous brain.

Tip: Mountain climbing is usually carried out in the early morning, but the intensity should not be too high. The heart rate should be kept at 120- 140 beats/min. Rock climbing should be done step by step, first do some simple warm-up exercises, and then gradually increase the intensity according to a certain breathing frequency. At the end of the exercise, relax and let the blood flow back from the limbs to the heart. Pay attention to replenish water during exercise to reduce fatigue and restore physical strength as soon as possible.

fly a kite

Flying kites in spring can breathe fresh air, clear your head and promote metabolism. When flying kites, people unconsciously exercise their legs, arms, wrists, hands, waist and other parts, which can move the joints of the whole body, stretch the bones and muscles and promote blood circulation; Metabolism, improve blood circulation, look up and see far when flying kites, regulate eye muscles and nerves, and eliminate eye fatigue.

Tip: When flying a kite, you should pay attention to protecting your neck. Don't lean back your head and neck for a long time, lean back and look up alternately, mainly looking up. It is best for two or three people to fly kites together, and it is advisable to choose a flat and empty venue.

Play golf

The hitting action of golf requires the use of all muscles and joints, especially the waist, shoulders and arms, which is beneficial to exercise the flexibility of the body and correct bad posture. Golf is a good and gentle sport. Playing golf for 75 minutes consumes about 445 calories, which is equivalent to riding at the speed of 16 km per hour for 65 minutes. Playing golf requires great endurance. Walking outdoors for an hour or two can not only exercise the heart, but also not increase the burden on the heart.

Tip: It is easy to get hurt when playing golf. If the swing posture is incorrect, such as improper joint movements, uncoordinated movements, improper exertion and other reasons, it will cause tendinitis, muscle strain, ankle sprain and so on. Be sure to warm up for 5 minutes before exercise, especially to fully exercise the waist, shoulders, wrists and ankles.

yoga

In a sunny afternoon, away from the noisy city, it is a very pleasant enjoyment to do a set of yoga quietly on the green lawn to make your body sweat slightly. Yoga postures of various postures massage the internal organs of the body, which can not only promote blood circulation, stretch stiff muscles and make joints flexible, but also balance gland secretion, strengthen nerves and eliminate physical tension and fatigue. Yoga breathing, through conscious breathing, can eliminate waste gas and virtual fire in the body and eliminate tension and fatigue.

Tip: Yoga breathing is different from general breathing. It expands the upper abdomen and chest through inhalation, and then exhausts the air more thoroughly through abdominal muscle movement. The purpose of yoga breathing is to concentrate your thoughts by consciously controlling your breathing.

Diet collocation of yoga exercise

1, arrange three meals reasonably. Eating only high-fiber cereal and low-fat fresh milk for breakfast and drinking herbal tea after meals every day will not only help defecate and eliminate fat healthily, but also will not hinder nutrition and healthy intake. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.

2. Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.

3. Fasting for 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat. If you can't stand hunger, you can only eat a small amount of boiled vegetables or fruits.