The best time for running
The theoretical optimum time is 14:00~ 19:00. Human activities are controlled by biological clock, so it is more beneficial to health to arrange exercise time according to the law of biological clock. Fitness in winter is best between 14:00- 19:00 in the afternoon. In addition, when the outdoor temperature is relatively high, the human body's own temperature is also relatively high and its physical strength is relatively abundant. At this time, it is easy to get excited, and it is easier to enter the state of exercise.
Afternoon (14:00~ 16:00): It is a good opportunity to strengthen physical strength, and the muscle endurance is 50% higher than other times.
Dusk (17:00~ 19:00): Especially when the sun goes down, the human body's exercise ability reaches its peak, and its vision and hearing are more sensitive, and its heart rate and blood pressure also rise.
Advantages and disadvantages of fun running in the morning.
Advantages and disadvantages of morning running: Morning running will become a pleasant experience, wake up your sleeping body, stimulate your nerves, make your body more flexible, think more quickly, and bring you a sense of satisfaction and accomplishment. It is not advisable to run too early in the morning. In the morning, the operation of human organs is still at a low level, the insulin level is low, and the regulatory function is unstable. At this time, exercise is more dangerous for people with poor cardiovascular function. The carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. The air quality at this time is far worse than that at night.
Advantages and disadvantages of fun running: at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have stronger coordination ability, exert their physical strength the most, and have the strongest adaptability to the body. At this time, blood pressure and heart rate are relatively stable, which is more suitable for running. Pay attention to safety when running for fun. It is easy to sprain your foot when the street lamp is dim at night. You should also pay attention to personal safety and traffic safety. At the same time, don't run too much at night to prevent excessive excitement from affecting sleep.
How do office workers arrange running time?
It is suggested to arrange your time according to your surroundings and working hours. For people with normal constitution, they can do it at any other time as long as they avoid half an hour before meals, one hour after meals and two hours before going to bed.
How do the elderly choose the right running time?
Avoid running in bad weather. Running in rainy days is easy to catch a cold and cause many diseases. Running in foggy days is easy to inhale a lot of polluted air, which will cause respiratory diseases and various allergic reactions. Meanwhile, don't run against the wind. It is suggested that the elderly can walk in the wind and then run in the crosswind and leeward.
Running in the morning is not advisable. After one night, pollutants accumulated in the air. After the sun comes out, these pollutants will be diluted and decomposed in the air, and the air quality will be relatively better.
Running on an empty stomach is not advisable. It's best to eat something before running, and then warm up for half an hour, but don't overeat, in case of insufficient blood supply to all parts of the body during exercise.
Don't run immediately after supper. It is not advisable to run immediately after a meal. At this time, the blood is concentrated in the stomach for digestion, and immediate activities affect digestion. It is advisable to exercise for half an hour after supper.
The best time for teenagers to run
Teenagers' running time is best arranged in the afternoon. Running in the morning easily leads to students' fatigue and drowsiness, which affects class attendance. At the same time, it is necessary to respect teenagers' own wishes and make choices according to students' own conditions, otherwise it will easily cause rebellious psychology among teenagers.
The best time to lose weight by running.
Morning running is the best time to lose weight by running. Running for a long time in the morning can mobilize more fat to the body function and achieve the effect of losing weight without enough sugar sources. Why running at night is not the best time to lose weight? Because the human body can provide energy for dieters through supplementary food after a day's food supplement, which has relatively little effect on mobilizing fat decomposition function, the weight loss effect of fun run is worse than that of morning running, and morning running is not the best time to lose weight by running. The above reasons are only universal laws, and it is another matter to be specific to individuals. Therefore, the best time for running and exercising should be when you have the greatest desire to exercise, so you don't have to stick to theoretical suggestions.
Running for 30 minutes before going to bed at night is bad for sleep and exciting.
What's the effect of running before going to bed at night? Can increase the speed of falling asleep. Exercise before going to bed is the fastest way to gain muscle. If you want to lose weight, you need to exercise continuously for at least 40 minutes before the body fat is converted into sugar and consumed.
Sleep at night "snore", what effect does it have on the body? Is snoring also a disease?
? Snoring is a common sleep phenomenon. At present, most people think it is a cliche, but they don't agree. Others regard snoring as a sign of sleeping soundly. In fact, snoring is the enemy of health, because snoring repeatedly causes sleep and apnea, causing severe hypoxia in the brain and blood, forming hypoxemia, inducing hypertension, brain heart disease, arrhythmia, myocardial infarction, angina pectoris and so on. The apnea time at night exceeds 120 seconds, and sudden death is easy to occur in the early morning.
? 1At the international symposium on snoring held in Beijing in April, 1994, experts and scholars from all over the world characterized snoring as "sleep apnea syndrome", which is a symptom and a syndrome related to 27 diseases. How to define it? Every pause for more than 10 second is apnea. Sleep apnea syndrome is defined as more than five pauses exceeding 10 second in one hour's sleep, or about 30 pauses exceeding 10 second in seven hours' sleep. It is very harmful to human body. People spend13 of their life in sleep. Normal people breathe evenly during sleep, and the oxygen intake meets the needs of all parts of the body. However, people who sleep for 7 hours every night and have apnea will be in an anaerobic inhalation state for 300-400 seconds, and the blood oxygen concentration is about 8- 10% lower than the normal value. In this way, night after night, year after year, fragmented sleep will obviously reduce oxygen intake, and all important parts of the body will be ischemic and hypoxic, causing various serious diseases. If brain cells continue to be deprived of oxygen for 4-6 minutes, it will cause irreversible death of brain cells. 53% of patients' cerebrovascular accidents occurred during night sleep. Recent research shows that snoring and apnea are the independent causes of cerebrovascular diseases, and they are also one of the main causes. The death rate of snoring increases sharply at night. Without treatment, the death rate of snoring with a history of about 5 years is 1 1%- 13%, and the apnea is more than 15 times per hour. The death rate of snoring with a history of 8 years was 37%, and 72.5% of wives didn't get enough sleep every night because of their husbands' snoring 1. 9.7% of women suffer from neurasthenia because their husbands snore. Therefore, snoring is not a normal phenomenon but a serious disease, which is the source of evil that induces other diseases.
? Snoring during sleep is a common phenomenon in daily life. Most people know that snoring will affect others' rest, but experts in the nursing center of Fujian Provincial Hospital warned that snoring may also be a dangerous signal of sleep apnea syndrome, which will cause many harms to human health.
? According to experts, snoring is called snoring in medicine and is a major clinical manifestation of sleep apnea syndrome. It can not only cause drowsiness and fatigue of daytime snorers, but also be related to some respiratory diseases and cardiovascular diseases such as hypertension, coronary heart disease and cerebrovascular accidents. (Excerpt from: seeking medical advice network: jk58. )
? Experts say that if you snore at night with the following symptoms, it is a dangerous signal from your body and you need to go to the hospital immediately: snore while sleeping, breathe with your mouth open, and stop breathing frequently; Repeated sleep, restless sleep and epilepsy; Sleepiness, daytime sleepiness, sleepiness; Blood pressure rises after waking up; Shallow sleep, headache after waking up; Night sleep angina pectoris, arrhythmia; Nocturnal enuresis and nocturia increased; Memory loss, slow response, and decreased work and study ability; I seem to sleep during the day, and I can't help falling asleep at work, meetings and meals. Impotence, * * * decline; Alzheimer's disease
? In addition to going to the hospital for treatment, the following measures can be taken in daily life to alleviate snoring symptoms: sleeping in the lateral position, changing the habit of sleeping in the supine position; Try not to drink alcohol before going to bed, don't drink strong tea or coffee, and don't take certain drugs, because alcohol, sedatives, sleeping pills and antiallergic drugs will make breathing shallow and slow, make muscles more relaxed than usual, and lead to pharyngeal soft tissue blocking the airway more easily; Develop the habit of regular exercise, lose weight and enhance lung function.
? Experts also specially reminded that snorers should quit smoking immediately if they have the habit of smoking. Because only by keeping the nasopharynx unobstructed can snoring be reduced, and the * * * of smoking on the nasal mucosa will only make the blocked nasal cavity and respiratory tract more serious. In addition, snorers should also prevent colds and treat nasal congestion in time.
? 1, how is your sleep quality?
? Some people may ask, "I still feel sleepy after sleeping for more than ten hours, while some people feel refreshed after sleeping for four or five hours." Why? " This is the problem of sleep quality. The quality of sleep mainly depends on the amount of deep sleep in stages 3 and 4. If you sleep for a short time or even very little in Stage 3 and Stage 4, but mainly for more than ten hours in Stage/kloc-0 and Stage 2, you will still feel very tired and sleepy. If 1 and stage 2 sleep for a long time and sleep less, even if you sleep for only five or six hours, you can still be energetic and healthy. So sleep is about quality, not time.
If you want to know your sleep quality, you can use polysomnography for detailed monitoring.
? 2. Under what circumstances should sleep disorders be considered?
? Unhealthy sleep conditions include snoring, breathing with your mouth open, and even temporarily stopping breathing. Repeatedly awake during sleep, restless sleep. Nocturnal angina pectoris and arrhythmia often occur. Headache and dizziness after waking up, and high blood pressure after getting up in the morning. Fatigue and fatigue during the day, drowsiness, drowsiness, and even falling asleep at work meetings or driving. Memory decline, slow response, work and study ability decline. Sexual dysfunction, impotence, etc. If the above manifestations appear, sleep-related diseases or obstructive apnea syndrome should be highly considered. First of all, we should go to the otolaryngology department to check the pharynx and have a polysomnography.
? Snoring is also a disease.
? Snoring patients used to think it was a kind of deep sleep, but now people gradually realize that it may be a pathological condition. Snoring people are often complained by others, and their relationship with roommates or spouses becomes extremely tense, which makes them very angry. However, snoring is more harmful to apnea. The airway of snorers is narrower than that of normal people. In severe cases, the airway can be completely blocked and apnea occurs. When apnea occurs, gas cannot enter the lungs, resulting in hypoxia and carbon dioxide retention in the body. Severe cases can lead to hypertension, heart disease, arrhythmia, cerebrovascular accident, diabetes, nephropathy, hypothyroidism, etc., and even sudden death in sleep.
? 4. What is the mechanism of snoring?
? The airway of snorers is usually narrower than that of normal people. When awake during the day, the muscles of the larynx contract compensatively to keep the airway unblocked. However, when sleeping at night, the nerve excitability decreases, the muscles relax, the pharyngeal tissue is blocked, and the upper airway collapses. When the airflow passes through the narrow part, it produces eddy current, causing vibration and snoring. In severe cases, you can temporarily stop breathing, thus affecting people's health. In addition, a small number of people are due to central reasons.
? 5. Common causes of snoring and apnea.
? Respiratory tract stenosis caused by various reasons, mainly upper respiratory tract stenosis above tracheal plane, can cause snoring and even apnea, including nasal septum deviation and nasal polyps. Pharyngeal stenosis: tonsil hypertrophy, slack throat and long uvula. Tongue hypertrophy, tongue root tumor and tongue root suffix lead to pharyngeal cavity stenosis. Maxillofacial dysplasia, such as micrognathia and obesity. Children are mostly due to tonsil hypertrophy, and the adenoids are enlarged.
? 6. What about snoring?
? If a snorer wants to know his sleep quality, how many times he pauses during sleep, how long he pauses each time, the oxygen content in his blood during sleep, and the change of his heart rate during sleep, you only need to do polysomnography monitoring for one night, and polysomnography has been considered as an important examination for snorers. You can dynamically observe the EEG, ECG, EMG, nasal and oral airflow, blood oxygen saturation and heart rate during sleep, so as to understand the influence of snoring on the body.
? 7, children should be vigilant when snoring.
? Most children snore because of adenoids and tonsil hypertrophy in the nasopharynx, or because the craniofacial structure is deformed. Due to obvious airway obstructive lesions, apnea is prone to occur, leading to hypoxia, which affects the normal development and learning of children. It is reported that severe snoring can lead to dementia in children. Therefore, if a child snores at night, has inattention, lethargy, poor memory and poor academic performance in class, he should first go to the ENT department to check his nasopharynx and tonsils. If hypertrophy is obvious, corresponding treatment should be carried out.
? 8. General treatment of snoring
? The treatment of snoring patients should be based on different reasons, and the choice of treatment method is the most important factor to determine the treatment effect. We will talk about the main methods of treating snoring in four times. Let's talk about general treatment first. Weight loss: Obesity is one of the factors leading to pharyngeal stenosis. Losing weight can reduce the degree of airway obstruction. Quit smoking and drinking: smoking can cause inflammation of the pharynx, causing edema and stenosis of the pharynx. Alcohol can relax muscles and make the base of the tongue shrink back, thus aggravating obstruction. In addition, not taking sedative sleeping pills before going to bed, sleeping on the side is good for snoring.
? 9. Surgical treatment of snoring
? Different surgical methods should be selected according to the obstruction plane. For example, patients with nasal congestion should undergo nasal surgery to make the nasal passages unobstructed. Patients with pharyngeal stenosis can undergo velopharyngoplasty, which is the most commonly used surgical method to treat snoring and sleep apnea by removing part of the uvula and tonsils and increasing the pharyngeal space. Its success depends on the choice of surgical patients. In addition, patients with small mandible tend to lean backwards, and orthognathic surgery can be done.
? 10, snoring plasma low temperature ablation technology
? Plasma cryoablation is the latest patented technology in the United States and a very developed minimally invasive treatment method. It can melt the pharyngeal tissue, reduce the volume and reduce the hypertrophy of the tongue. Because of low temperature treatment, local reaction is small, basically painless, no bleeding or less bleeding, short operation time, can be treated in outpatient department, mainly suitable for patients with nasal cavity, pharyngeal stenosis and tongue hypertrophy. At present, the Department of Otolaryngology of Nanjing Bayi Hospital has treated many patients with plasma ablation technology and achieved good results.
? 1 1, continuous positive pressure ventilator and oral orthosis to treat snoring.
? The main principle of continuous positive pressure ventilation (CPAP) is to wear a small CPAP machine when sleeping, so that the mask can be connected to the ventilator, which is similar to the principle of blowing balloons to enlarge the throat stenosis. Every patient needs different pressures, so doctors need to use polysomnography to determine an appropriate pressure. CPAP machine can obviously increase the oxygen content in blood, which is suitable for patients with moderate and severe snoring and other treatment failures.
? 12, concluding remarks
? Snoring and apnea syndrome will lead to serious consequences including multiple systems in the whole body, affecting people's health. Polysomnography is the main means to check and diagnose snoring. Different treatment methods should be selected according to the specific situation of patients. At present, the Sleep and Respiratory Disorder Center of the Otolaryngology Department of Bayi Hospital has carried out all the above treatments. Including surgery, radio frequency, CPAP machine and snorer. Basically, 95% of snorers can achieve satisfactory results through different treatment methods.
Keep the fan on at night, what effect does it have on your health? It seems that the muscles will have uncomfortable reactions, such as sour, and it is likely to catch a cold or have a headache. If you only blow one side, you will be in danger of a stroke. When you wake up, your nose and mouth will tilt ... well, a neighbor of our family accidentally did it before.
What effect does drinking water before going to bed at night have on the body? The eyes are easy to swell the next day.
What's the bad effect of drinking more water before going to bed at night? 1. Get up in the morning and drink a glass of water to strengthen your physique.
Drinking a glass of water on an empty stomach in the morning can promote the metabolism of the body and regulate the water in the body.
Drink a glass of water half an hour before meals to promote digestion.
Drinking a glass of water before exercise is good for losing weight.
It is necessary to drink a glass of water after taking a bath.
5. Drink a glass of water before going to bed. ...
What effect does it have to put gardenia in front of the bed before going to bed at night? Gardenia belongs to a flower with strong fragrance. Sleeping in the bedroom will keep the nerves in that fragrant state. Gardenia is too fragrant, and it is prone to dizziness, headache, chest tightness and other reactions after smelling for a long time. It is recommended not to put it indoors, but to put it by the window or in the living room.