What exercise can make you taller ● Aerobic exercise Swimming, jogging, brisk walking, skating, cycling, ball games and other aerobic exercises, participate in rhythmic repetitive exercise through large muscle groups, accelerate blood circulation, and promote metabolism and growth hormone secretion. Aerobic exercise is best 3~5 times a week, 30~60 minutes each time, no more than 2 hours a day, and can be divided into 2~3 times. ● The height of human body in bouncing exercise is mainly determined by the length of lower limb bones. Jumping movements such as rope skipping, rubber band jumping, frog jumping and vertical jumping can make the lower limbs get rhythmic pressure, and adequate blood supply will accelerate the growth of bones. Bouncing should be 1~3 times a day, with 5~ 10 minutes each time. ● Stretching exercises such as pull-ups, rhythmic gymnastics, Tai Ji Chuan, kicking, leg press and ballet exercises can increase flexibility and make the body more relaxed and flexible. Cooperate with the first two kinds of exercise, 3~5 times a week. It's often said that height may be determined by genes, but there's no harm in exercising. ※. ※ 。
When is the best time to exercise? Traditionally, you should take a nap after lunch. In fact, from 2 pm to 4 pm, the human body's athletic ability reaches its peak. And at this time, the sunshine is abundant, the temperature is suitable, and the wind is small, which is the best time to exercise. It is best to exercise 1 hour after lunch, otherwise it will affect the digestive function of the stomach.
The best time for evening exercise is 2 hours after dinner to bedtime. Relevant experts suggest that at dusk: 17: 00 ~ 19: 00, especially when the sun goes down, the human body's exercise ability reaches its peak, the senses such as vision and hearing are more sensitive, and the heart rate and blood pressure also rise, which is the best time for evening exercise.
7:00-8:00 pm is the best exercise time, and 5: 00 pm is also a good time and way to walk home from work. Besides reasonable time, physical condition and environment are also important. When exercising at night, be careful not to eat too much and drink too much water. Try to choose places with less pollution and more plants, such as parks.
I want to know when exercise is the best time. The best exercise time every day
Many foreign scholars have revealed that the state of human ability changes overnight. 8: 00-12: 00 and 14: 00-17: 00 every day are the times when the speed, strength and endurance of chickens are in the best state. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high.
This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions in order to receive good fitness and training results.
As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick. When is exercise good? This is a controversial issue.
There is a saying that plants distribute a lot of carbon dioxide after overnight metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust is floating in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning depends mainly on the purpose of exercise.
If it's to lose weight and increase the memory of motor skills, morning is good. When people wake up in the morning, they have consumed almost all the energy they ate last night. At this time, not eating and not exercising will lead to a result-"burning" fat. There is still some glycogen in the liver because there is no energy in the morning. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant way of energy supply, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. Besides, it is easier for people to learn aerobics, ballroom dancing and Tai Ji Chuan in the morning than at other times. Therefore, the health benefits of morning exercises are more in a sense.
The ancients paid attention to "smelling chickens and dancing", and fitness was generally chosen in the morning. As for the carbon dioxide in the air in the morning, the serious pollution is not the main reason. In fact, the pollution of automobile exhaust during the day is also very serious, which will release lead, heavy metals and some chemical wastes, such as benzene. Blood pressure is high in the morning and can be adjusted by drugs. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.
Whether in the morning or afternoon, you should exercise moderately. As far as health is concerned, it is effective to start exercising at any age. Exercise more when you have time, but exercise less when you have no time. Just move, even if it's just a trick.
Exercise should vary from person to person and step by step. Don't be too intense at first, and then gradually increase the amount of exercise, not just simple activities, to solve problems. In addition to heart rate, there is also the simplest way to measure whether exercise is excessive. If you can't breathe during exercise, it means that you exercise too much.
No matter what exercise you do, especially middle-aged and elderly people, it is suitable for doing full-body activities for physical exercise. For example, swimming, running, walking, these can be, gymnastics can also be. But it must reach a certain amount. There is a saying of "three, seven". The so-called "three" means that the time for each exercise should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not too great, I am afraid that I will consume a little blood sugar in the blood circulation at most, which will not play a role in losing weight or consuming excess fat accumulated in the body.
It should be noted that it is definitely not good to exercise immediately after a full meal, because your blood is concentrated in your stomach to digest food after a meal.
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Evening is the best time to exercise.
According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning.
The research center studied the body's (hormone level) response to exercise in 40 men aged 30 to 40 at different times of the day. The results show that hormones, the key substances of human metabolism, have the strongest response to physical exercise in the evening and at night.
Researchers at the University of Chicago said: "At night or at night, corticosteroids related to fat metabolism and thyrotropin related to muscle repair rise sharply."
For example, the researchers said that the blood test results after an hour of high-intensity exercise on the treadmill in the morning showed that the hormone level was comparable to that when staying 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 shows that the response of hormones in human body to exercise at different time periods is controlled by biological clock or circadian rhythm.
The researchers said: "It is too early to conclude that exercising in one time period is better than exercising in another time period, but we are surprised that the hormonal response to exercise is related to the time period." "The biological clock seems to play an important role in the body's response to exercise."
In the past, experts generally thought that morning was the best time to exercise and lose weight, but the results of this study may change this view and think that evening exercise is more suitable.
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When do you exercise in the morning, noon and evening? Of course, your exercise time is limited by work and study. However, if you can choose at will, is there an optimal exercise time? The expert said: Yes. But this time is largely up to you.
In recent years, scientists have been exploring the relationship between biological clock and exercise in order to find a time that can consume the most fat every day. The results show that the change of body temperature will affect the quality and effect of exercise to the greatest extent. In other words, when exercising, the higher the body temperature, the better the exercise effect.
Usually the body temperature is the lowest within 1~3 hours before getting up, and it will rise to the highest in the afternoon. Therefore, it is safe to say that the best time for exercise is in the afternoon. During this time, your muscles are warm, your physical strength is abundant, your heart rate is stable and your blood pressure is low.
But scientists also warned that you should not think that the laws of the biological clock can determine everything, and the best time for you to exercise depends on whether you can do it on time. So schedule your time at a time that will not affect your normal work, and don't always think about your body's biological clock.
You'd better ask yourself two questions before deciding when to exercise.
First of all, what's your schedule? Are you busy in the afternoon or evening? Is morning exercise more suitable for you? Or, do you need to adjust the amount of exercise in the morning, afternoon and evening?
Second, when do you feel at your best? Do you have any difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, sports will definitely be ranked last by you.
Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and you need more energy to deal with the affairs of the day? Ironically, morning exercise has one of the biggest advantages over afternoon exercise: it is easy for people to stick to it. Because there will be no conflict in the exercise schedule at this time, people will not be distracted by other things. Persistence is a very important influencing factor of exercise.
However, no matter what time you choose, you should follow the following suggestions to make your exercise more effective and interesting.
Exercise in the morning:
1, put away the clothes to wear the next day that night. When the alarm clock rings, you can jump up without looking for clothes and shoes everywhere.
Set two alarm clocks, one beside the bed and the other in the room to prevent you from being lazy.
Step 3 find a partner. It's usually fun to exercise with your partner, so why not add this to your exercise plan? When you want to be lazy or give up, your partner will remind you and urge you to stick to it.
Exercise in the afternoon or evening:
1, determine the exercise time and stick to it. Don't let other things distract you and give up exercise. Try to arrange the time on Sunday night. If there are any small adjustments, it is ok, but it must not affect your goals.
If you exercise outdoors, you should pay attention to safety. Prevent heatstroke and dehydration in summer. Drink more water.
When is the best time to exercise in a day? Many people say, of course, it is morning.
In fact, there is no scientific basis for this. The air pollution is serious in the morning. In order to avoid the influence on the function of digestive system, it is best to do physical exercise more than half an hour after dinner at night.
Is it appropriate to exercise after meals? When is the best time to exercise? Exercise after meals is mainly to burn excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to go out for activities half an hour after supper. The most ideal way to exercise is brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, and it is impossible to oxidize fat. 1, strictly observe and develop the eating habit of "eat well early, eat well in the middle and eat less at night", among which "eat less at night" is the key to lose weight! There are three things to pay attention to here: first, you must have breakfast. People who skip breakfast tend to get fat. Because after a night's sleep, the body has not consumed energy for more than 10 hours, and the body needs breakfast rich in carbohydrates to replenish and store energy. Skipping breakfast makes people have a strong sense of fasting and hunger at lunch, and if they unconsciously eat too much food, the excess energy will be converted into body fat; Second, you must eat at noon. If you don't have enough to eat at noon, you will be hungry at night, and it is difficult to "eat less at night"; Third, you must eat as little as possible at night! And don't eat meat, sweets and fried food for dinner, just drink some light noodle soup and rice soup instead of salty soup. The secret of many successful people who lose weight is: never eat or drink water after 9 pm! This is the key to their graceful curves. Indeed, many experts say that people who want to stay slim have too much dinner to consume the calories at midnight snack. According to the implementation of the human biological clock, after nine o'clock, the functions of various organs of the human body are basically in a weak state, which is also the time for fat accumulation. It takes us five hours to fully digest what we eat at ordinary dinner. This extra heat will accumulate too much subcutaneous fat over time, and the fate of obesity will come quietly, so remember that eating is absolutely forbidden after 9 pm. Someone said: I was hungry before nine o'clock. What should I do? Then eat apples. Apple can lose weight. Apples can regulate stomach, relieve diarrhea, relax bowels, promote digestion and eliminate food accumulation, treat hypertension and lower blood cholesterol. Apples are low-calorie foods. Eating apples to satisfy hunger can reduce the calorie intake of human body. At the same time, apples contain various essential amino acids, protein, vitamins, minerals and carotene, which can basically meet the needs of the human body and can be fully digested and absorbed by the human body. Less waste, reducing the burden on the stomach and kidneys, fully discharging the waste in the body and purifying the blood. 2, insist on walking for more than half an hour after meals. Many people are obese mainly in the abdomen and abdomen. Such people all have the same characteristics, either engaged in desk work for a long time or doing nothing. Sitting at a desk, computer or TV for a long time, the excess heat can't be consumed, and it becomes fat deposited on the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle, increase exercise and consume excess calories. Exercise in the morning is not as good as exercise at night. As far as people's physical condition is concerned, sleeping all night, the body is in a state of water shortage in the morning, blood is sticky, and strenuous exercise may cause dangers such as insufficient blood supply to the brain, cerebral hemorrhage and myocardial infarction. If you like morning exercises, I suggest you drink 1-2 cups of boiled water after washing, and then exercise. From the environmental point of view, some toxic gases in the air are difficult to volatilize before the sun comes out, which is not suitable for exercise. From the follow-up reaction, it is easy to eat more after exercise in the morning, but it increases the intake. Exercise after meals is mainly to burn excess calories in the body. However, it is not appropriate to exercise immediately after meals. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to go out for activities half an hour after supper. The most ideal way to exercise is brisk walking, which lasts for more than half an hour, so that the fat cells in the whole body can exercise fully. Aerobic breathing can oxidize the fat in the body, so aerobic exercise can lose weight. Running hard, out of breath, the body is in a certain degree of hypoxia, and it is impossible to oxidize fat. 3. Don't eat sweets. Protein won't make you fat, but sugar will make you fat. Because sugar is easily decomposed or absorbed in the body, it is the main source of human heat. Most foods contain sugar, which has ensured your body's needs. Excessive consumption of sweets can induce the pancreas to release a large amount of insulin and promote the conversion of glucose into fat. Most fat people have the habit of eating sweets. If you want to lose weight, try not to eat sweets. Middle school students had better not abstain from eating sweets, because sweets can enhance memory. 4. Eat slowly. Chewing several times while eating, chewing slowly, is not only beneficial to the digestion of food by saliva and gastric juice, but also beneficial to reducing eating. When food enters the human body and blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating and eat too fast. You have eaten too much before your brain signals you to stop eating. Therefore, the speed of eating should be slow, and 80% fullness is appropriate. There are many specific ways to lose weight, such as being jealous, giving up drinking and not eating snacks, but I think as long as the above four most important points are achieved. The key is persistence! The key is to develop living habits! That's what I did. I didn't take any diet pills, I didn't deliberately diet, and I didn't deliberately exercise. I followed the above four points and made it my living habit. I lost 20 Jin in the past year! Is the effect obvious? In my opinion, only in this way can we lose weight scientifically! Only in this way can we lose weight effectively! Only in this way can we lose weight healthily! Friends who want to lose weight may wish to try. The answer time of bitter cold month is 2007-11-0713: 38. Another answer should be to kiss those bad children who don't exercise. Answer time 2007-11-0619: 45 ...
What exercise can you do to make yourself grow taller? I tell you, stretching is the easiest way to grow taller. This is my personal experience. Yes, it's easy to grow taller by stretching often. Leg press, high jump and other sports are also acceptable.
Increasing physical exercise should be an appropriate comprehensive exercise, and the exercise content is summarized as multi-suspension, frequent jumping and frequent stretching; Avoid heavy load, less fatigue and get enough sleep.
The most effective way to increase height is bouncing. For example, skipping rope, jumping rubber band, leapfrog, vertical jump, high jump, reaching for the ground; You can also go up and down stairs, run up and down mountains, ski and so on. Through this kind of exercise, the lower limbs bear proper gravity load, so that the epiphyseal cartilage of the lower limbs is constantly squeezed and rubbed during exercise, which strengthens the epiphyseal chondrocytes to accelerate division and ossification, and makes the bones thicker and longer.
The second means to increase the height is traction, stretching and stretching. Such as hanging, pull-ups, pulling ligaments, stretching the spine, unarmed exercises, rhythmic exercises, aerobics, floor exercises, kicking, leg press and so on. Through this exercise, joints are fully stretched and muscles and ligaments are elongated; Spine stretching promotes the growth of spine.
Aerobic exercise, such as running, swimming, cycling, etc. , can comprehensively enhance children's physique, promote appetite, promote nutrient absorption and improve sleep, thus contributing to the growth of height.