The best schedule for women, with the increasing pressure of life and work, many people have irregular schedules. If we don't pay attention to our regular routine at ordinary times, our bodies will bear the consequences one after another in the future. Let's look at the best schedule for women.
The best schedule for women is 1 7: 30-8: 00: Brush your teeth before breakfast. "Brushing your teeth before breakfast can prevent tooth decay, because after brushing your teeth, you can coat a fluorine-containing protective layer on the outside of your teeth. Or, just wait half an hour after breakfast before brushing your teeth. " Gordon Watkins, a health and safety researcher at the British Dental Association, said.
8: 00-8: 30: Have breakfast. "Be sure to eat breakfast because it can help you keep your blood sugar level stable." Kevin Ware Lun, a nutritionist at King's College London, said. You can eat oatmeal for breakfast, and your blood sugar index is low.
8: 30-9: 00: Avoid exercise. Researchers at Brunel University found that athletes who exercise in the morning are more likely to get sick, because the immune system is the weakest at this time. Walk to work. Researchers at the University of Massachusetts School of Medicine found that people who walk every day are 25% less likely to catch a cold than those who are sedentary.
9: 30: Start the most difficult work of the day. Researchers at the new york Sleep Center found that most people are most awake within an hour or two of waking up every day.
10: 30: Take your eyes off the screen and have a rest. If you work with a computer, rest your eyes for 3 minutes every hour you work.
11:Have some fruit. This is a good way to solve the problem of falling blood sugar in the body. Eating an orange or some red fruits can not only supplement the iron content in the body, but also supplement the vitamin C content in the body.
13: 00: Add some beans and vegetables to the bread. You need a delicious lunch to release energy slowly. "Baked beans are rich in cellulose, and ketchup is also a part of vegetables." Dr. Whelan said.
14: 30-15: 30: Take a short lunch break. A study by a university in Athens found that people who take a lunch break for 30 minutes or more at noon every day and at least three times a week have a 37% lower chance of dying of heart disease.
16: 00: Have a cup of yogurt. Doing so can stabilize blood sugar levels. Drinking yogurt between meals every day is good for heart health.
17: 00- 19: 00: exercise. Rivo Nick, a doctor of kinematics at the University of Sheffield, said that according to the biological clock in the body, this time is the best time for exercise.
19: 30: Eat less for dinner. Eating too much at dinner will lead to high blood sugar, increase the burden on the digestive system and affect sleep. Dinner should eat more vegetables and less food rich in calories and protein. Chew slowly when you eat.
2 1: 45: watch TV for a while. Watching TV to relax at this time is helpful to sleep, but be careful not to watch TV in bed as much as possible, which will affect the quality of sleep.
23: 00: Take a hot bath. "Proper hypothermia is helpful for relaxation and sleep," said Professor Jim Horn from the Sleep Research Center of Loughborough University.
23: 30: Sleep. If you get up at 7: 30 in the morning, falling asleep now can ensure that you can enjoy 8 hours of adequate sleep.
Any attempt to change the biological clock will leave the body with inexplicable diseases, and it will be too late to regret it after twenty or thirty years.
The best time for women to work and rest is 2 7:00, which is the best time to get up. The body has made all preparations.
Turn on the desk lamp and tell all parts of the body to wake up from sleep as soon as possible and adjust the biological clock. After waking up, you need a glass of warm water. Water is the basic substance of thousands of chemical reactions in human body. Drinking water helps to rejuvenate every cell that is short of water.
Have breakfast from 7: 20 to 8: 00.
You have to eat breakfast, there is nothing to explain! Concentrated work and study in the morning need normal blood sugar to maintain, so prepare a hearty breakfast for yourself and him.
Avoid exercise from 8: 30 to 9: 00.
Early morning is not the best time to exercise, because the immune system is the weakest at this time, and you can choose to walk to work, but it is very healthy.
9:00- 10:00 to arrange the most difficult work.
The best time to study and work, the clearest mind and the clearest thinking. Never spend precious time watching movies or visiting Taobao.
Eyes need to rest.
Look out of the window. My eyes are tired and I need a rest.
1 1:00 Have some fruit.
Eating fruit in the morning is gold, and the nutrition of fruit can be fully absorbed by the body. Please at this time, blood sugar may drop a little, so that the body can't concentrate on work. Fruit is the best food for dinner.
12:00- 12:30 lunch
A rich lunch replenishes the body with energy, ensures the body's energy demand, and don't forget to eat more beans.
Noon time
13:00- 14:00 for a nap. Taking a 30-minute lunch break will make you energetic, and more importantly, you will be healthier. Visiting Taobao and chatting can't help you get sleepy, but it will be even more sleepy when you stop. The best way to rest is of course a nap.
Afternoon time
14:00- 16:00 to do creative work
Afternoon is the most active time for people to think, which is very suitable for doing some creative work. Think about the innovation at work, even a small improvement will make great achievements over time.
/kloc-have a cup of yogurt at 0/6: 00
At about four o'clock, drinking a cup of yogurt can replenish the blood sugar lost by the body.
16:10-18: 00 to do detailed work.
Every day 10 minutes of reflection, you will succeed early! At this time, the body and brain are at the peak of the day. At this time, we should do detailed and in-depth work. Don't rush home after this, spend 10 minutes summing up the day's work.
18: 00- 19: 00 dinner time
After a busy day, it is necessary to prepare a rich dinner at this time! It should be noted that you should eat more light and digestible meals for dinner, and try not to eat some irritating or greasy foods, which will be bad for your stomach over time.
Late rest time
19:00 Best exercise time
After a short rest, you can start fitness. You can choose relatively gentle brisk walking, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight. The most important thing is not only that you exercise for more than 40 minutes, but also that you insist on it for a long time.
Watch TV or read a book at 20:00
If you are too tired from work, watching TV or books and magazines for a while will make you more relaxed and relaxed. If you want to learn more, you might as well read some professional books, which is very important for your personal accumulation.
Take a hot bath at 22 o'clock.
Help the body cool down and clean, which is conducive to relaxation and sleep.
Go to bed at 22:30
In order to ensure adequate sleep and various systems of the body, it's time to sleep. Trying to reverse the circadian clock will leave an indelible mark on the body. After 35 years old, you will understand what it means to "find someone sick".
A woman's best schedule is to get up at seven o'clock.
7:00 is the best time to get up, provided that you went to bed before last night 12. It is not recommended that you wake yourself up with an alarm clock. You should force yourself to get into the habit of waking up naturally at this time and adjust your biological clock. It is best to drink a cup of warm water after waking up. Water is the basic substance of thousands of chemical reactions in human body. Drinking water helps every cell that is short of water regain its vitality and refresh its mind!
Have breakfast from 7: 20 to 8: 00.
Be sure to eat breakfast. The harm of skipping breakfast is too much, so I won't explain it to you too much! Concentrated work and study in the morning need normal blood sugar to maintain, so prepare a hearty breakfast for yourself and TA. As the saying goes, "Eat well in the morning, eat well at noon and eat less at night", which still has some truth!
Avoid strenuous exercise from 8: 30 to 9: 00.
Early morning is not the best time for strenuous exercise, especially in foggy days, because the immune system is the weakest and the body is in urgent need of energy. You can choose to walk or ride a bike to work, which is healthy and environmentally friendly.
9: 00- 10: 30 to arrange the most difficult work.
This period of time is the best time to study and work, and people's minds are clearest and their thinking is clearest. Naughty friends should never spend precious time watching movies or visiting treasures.
Eyes need to rest.
Look out of the window. My eyes are tired and I need a rest.
1 1:00 Have some fruit.
Eating fruit in the morning is gold, and the nutrition of fruit can be fully absorbed by the body. And after intense work, your blood sugar may drop a little, which makes you unable to concentrate on your work. Fruit is the best food for dinner.
12:00— 12:30 Eat more beans for lunch.
Beans are great food, rich in dietary fiber and protein, which should be supplemented by fitness partners. Don't patronize eating meat, eat more beans.
/kloc-take a nap from 0/3: 00 to 14: 00.
A 20-30-minute lunch break will make you energetic, and more importantly, it will make you healthier. Some people like to chat in a circle of friends. In fact, this will not help you get rid of your drowsiness, but will make you more sleepy after you stop. Of course, the best way to rest is to take a nap, just for a short time.
16:00 a cup of yogurt
Yogurt is a healthy snack with zero burden. Yogurt can help intestinal digestion and keep blood sugar stable. Some studies have found that drinking yogurt is very beneficial to the health of cardiovascular system. Strongly recommend "healthy snacks"!
19:00 Best exercise time
Have a rest after dinner. You can go to the gym. You can choose relatively gentle brisk walking, jogging or swimming, and exercise according to your personal needs, which can not only consume dinner calories, but also easily lose weight. The most important thing is not only that you exercise for more than 40 minutes, but also that you insist on it for a long time. And if you want to grow muscles, daily strength exercises are essential!
Watch TV or read a book at 20:00
Watching TV or books and magazines (PS: remember to put down your mobile phone) will make you more relaxed and casual if you work too hard. If you want to learn more, you might as well read some professional books, which is very important for your personal accumulation. You can also choose to travel or fashion to add some new skills to yourself!
Take a hot bath at 22 o'clock.
After a busy day, nothing is more relaxing and exhausting than taking a hot bath! I won't tell you, I still like to play music when I take a shower, hehe!
Go to bed from 22: 30 to 23: 00.
In order to ensure adequate sleep and the normal operation of various systems of the body, you must quit staying up late. Get up at 7 o'clock in the morning and don't go to bed later than 1 1 at night!