1, sports precautions
If you want to do running, brisk walking, playing ball games, swimming and other activities with slightly higher intensity, it is best to do it two hours after meals. At this time, the burden on the stomach is reduced, exercise will not affect digestion and absorption, and breathing will be smoother. If it is a low-intensity exercise such as walking, it can start after meals, which is conducive to digestion and absorption.
Can you exercise on an empty stomach?
Yoga and other exercises can be carried out before meals, but eating too much will hinder the exercise effect. More vigorous exercise can also be done before meals.
Even studies have proved that high-intensity exercise before meals can bring more muscle decomposition and fat decomposition, stimulate the body to synthesize protein, which is more conducive to the formation of muscles, and even help to secrete more growth hormones, thus delaying aging.
If you are just starting to exercise, your physical fitness is poor, or you have obvious hunger, or you have problems with blood sugar control, it is best not to do high-intensity exercise in a hungry state to avoid excessive blood sugar reduction or stomach upset. People with high blood pressure, diabetes and stomach problems should pay special attention. However, this problem is also easy to solve: drinking a cup of milk/soybean milk or eating an apple before exercise can stabilize blood sugar for an hour, so you don't have to worry about it when exercising, and you are more energetic when exercising.
How long can I eat after exercise?
After strenuous exercise, it is best to relax and rest until the heartbeat returns to normal before eating formally. More than 30 minutes interval is more appropriate. This is because the gastrointestinal function is weak and the digestion and absorption ability is low when blood is mainly supplied to muscles. Eating too much at this time is easy to cause discomfort and even increase the risk of gastrointestinal diseases. When I was in college, I had a deep understanding. I went running at 5: 30 in the afternoon and went to the canteen to eat immediately after running, but the food in the canteen was a little cold. As a result, I got stomach trouble, often with stomachache and bloating, which took several years to recover.
However, this does not mean that you can't eat anything after high-intensity exercise. Because you often sweat a lot and your muscles tear after strenuous exercise, you must replenish water in time, which is also a good time to ingest protein. Drinking some liquids in time after exercise, such as a sports drink containing protein, milk and soybean milk, is beneficial to muscle growth. This will not bring too much burden to the gastrointestinal tract.
How to drink water after exercise? Should we control sipping or just drinking?
To be exact, you need to replenish water before, during and after exercise, because water loss will lead to fatigue and physical decline, and proper hydration after exercise is conducive to physical recovery. However, it is not recommended to add a lot of water suddenly after exercise, which may easily cause gastrointestinal discomfort and increase the burden. So you can take a sip first and gradually increase the amount of water you drink.
When is the prime time for exercise in a day?
There are two versions. One is the best exercise in the morning, which is supported by people in the health department. For those with poor diet and high energy intake, morning exercise can best inhibit the excessive rise of blood sugar and blood lipid and prevent obesity. The second argument is that afternoon exercise is the best. People who engage in sports agree with this statement, because around 4 ~ 6 pm, the human body's physical strength, endurance, joint toughness and flexibility are relatively good, and sports injuries are not easy to occur.
For ordinary people, the most convenient exercise time is the best. Even if you only get 70% good results in evening exercise, it is much better than not exercising at all. I exercise at 8-9 pm, from which I get a lot of benefits.
Running, brisk walking, playing ball games, swimming and other activities with slightly higher intensity are most suitable for two hours after meals.
2, exercise detoxification and weight loss methods
Special effects sit-ups
People with obese abdomen can do special sit-ups, which is ideal for reducing abdominal fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and lean out of the bed below his hips. After lying down, bend your knees gradually and put your thighs above your abdomen. Open your hands horizontally at your sides, and then put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. Note that the toes must be up and the body must be in a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5 and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, and the main strength should be the abdomen. The number of times you do it every day depends on your physical condition.
Abdominal contraction walking
Abdominal obese people can also use abdominal breathing to do abdominal contraction walking. The key point of this method is that the abdomen should be fully expanded when inhaling, and contracted when exhaling, and tightened as much as possible. Helps stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, and increase vital capacity. Abdominal walk should be carried out in the following ways: when walking and standing daily, the abdomen should be reduced by force, combined with abdominal breathing, so that the muscles of the lower abdomen become strong. I was not used to this method at first, but as long as I remind myself to walk with my stomach closed at any time, I can achieve the goal of losing weight well. After a few weeks, this will not only flatten the lower abdomen, but also make the walking posture more beautiful.
Seat weight loss training
Seat weight loss training suitable for office crowd. Sitting on the edge of an armchair, holding the back of the chair with both hands behind your back, feels as if you are going to slide down from the chair. At this time, try to relax your body, bend your back as much as possible, and try to stick your waist on the chair surface. Then take turns pedaling with your feet. At this time, we must pay attention to relaxing the leg muscles. When exercising, you need one foot to extend downward, the lower the better. As long as you don't touch the ground, the other foot bends upward, and the higher the better. You can also bend your legs up at the same time and then extend them down at the same time. When doing movements, your waist should be as close to the chair surface as possible. These movements need to be practiced in one or two groups every day, and each group should be no less than 20 times.
massage
Besides exercise, massage is also a common and simple way to lose weight. Mainly use kneading and other actions, with massage cream with weight loss effect, to improve the body fat content. Because massage can increase the temperature of the skin to consume a lot of energy, and can promote intestinal peristalsis, promote blood circulation, so that excess water is excreted. The basic method of massage: Take navel as the center to draw a question mark, massage the right side first and then the left side. Massage every day 1 time, about 30 ~ 50 times each time.
coarse salt
Crude salt anti-fat method. Crude salt has the function of sweating, so it can discharge waste and excess water from the body. In addition, crude salt can also promote skin metabolism, soften dirt, supplement salt and minerals needed by human body, and make skin delicate and firm. The method of losing weight is as follows: First, buy several bags of coarse salt, and take a cup with a little hot water before each bath to make a paste and apply it to the abdomen. /kloc-Wash the coarse salt with hot water after 0/0 minutes, or wash it after massage and bathing. Another method is to sprinkle a spoonful of coarse salt on the palm of your hand for abdominal massage after taking a shower. Don't push too hard when massaging, so as not to rub the skin more coarsely. Compared with sensitive person, refined salt can be used instead of crude salt.
Mental labor fat reduction method
Physiologists point out that the greater the intensity of mental work, the more nutrients are consumed in the body, so people can achieve the goal of losing weight in this way. People who want to lose weight can make their brains nervous for a certain period of time every day by reading, drawing, practicing calligraphy, writing, doing math and learning skills. This method can not only achieve the purpose of reducing fat, but also accumulate knowledge and improve self-cultivation.
Plastic wrap diet
The correct way to lose weight is to apply thin and even white vaseline to the fat-attached parts, and then wrap the vaseline-coated parts with plastic wrap. When dressing, be sure to wrap your body tightly and fix it with transparent tape. Then soak in a bathtub with a water temperature of 40 to 42 degrees Celsius. Only the part wrapped with plastic wrap needs to be soaked for about 15 minutes at a time. After soaking, you need to peel off the plastic wrap, wipe off vaseline with a hot towel, and then wash it with soap. In addition, when washing cold water, you need to beat your abdomen rhythmically with your palm.
Eating and drinking can lose weight.
As the name implies, this diet is to lose weight during eating and drinking. Eating is to add a diet meal before dinner, which can control the food intake well on the basis of ensuring adequate nutrition for the human body, thus reducing the excess calorie and fat intake in dinner. There are various recipes for diet meals, and dieters can pay attention to related products on the market. Drinking is drinking tea with slimming effect after meals.