As long as it suits you, there is no harm in doing morning exercises and doing evening exercises.
"Theoretically, at dusk, the oxygen concentration in the atmosphere is the highest, people feel the most sensitive, have the strongest coordination ability, exert their physical strength and have the strongest adaptability. At this time, blood pressure and heart rate are low and stable, which is indeed a good time for exercise." Experts say, however, this does not mean that the rest of the day is not suitable for exercise.
Different people have obvious individual differences, cardiopulmonary function and physical condition are different, so their exercise time, exercise frequency and exercise mode should be different. It should be said that the best time for exercise is not absolute, and there must be some differences between people. If there are conditions, experts suggest that it is best to consult a doctor according to the health check-up list and your own schedule and diet.
In addition, for office workers in the city, some work overtime at dusk and some rush home. It is very unrealistic for them to squeeze out an hour of exercise every day when they are busy.
In fact, for the vast majority of people with normal constitution, as long as they avoid half an hour before meals, one hour after meals and one hour before going to bed, they can do physical exercise at any other time. If you have formed the habit of doing morning exercises, persistence will certainly benefit you a lot. There is no need to change it to evening exercises.
There is a simple way to measure whether the exercise time is enough and whether the exercise mode suits you. If after a period of exercise, you are full of energy, have a good appetite and sleep quality, get up early to take your pulse, and your heart rate per minute is almost the same as before or slow down, then congratulations, which shows that your current exercise amount and exercise mode are very suitable; On the other hand, if you often feel sleepy and have a bad sleep after a period of exercise, get up early to take your pulse, and the number of heartbeats per minute is 6 times more than before, which indicates that you are overworked and should be adjusted under the guidance of a doctor.
In addition, the amount of exercise should not be the same. For example, running, the initial time is shorter and the speed is slower. After the body adapts for a period of time, it will gradually extend the running time and make the speed faster.
Passive sports are more likely to cause sports injuries.
Experts remind that it is better to teach people to fish than to teach people to fish. To some extent, it is more important to cultivate middle school students' interest in sports and exercise their abilities in sports. It is found that active exercise is much better than passive exercise. When people take the initiative to exercise, they feel happy, the endocrine system works better, and they concentrate during exercise and are not easy to get hurt. In passive exercise, you are full of resentment, emotional and physical discord, and poor muscle coordination, which is more likely to lead to sports injuries.
6-8 am is suitable for exercise.
The physical conditions of boys and girls are different, and sports should not be the same. After collective exercise in the morning, the arrangement in the evening should reflect the characteristics and differences. Boys are strong and can do weightlifting, dumbbells, basketball, football and so on. Girls have good physical flexibility and can arrange gymnastics, aerobics, cycling, swimming and so on.
Generally speaking, the suitable exercise time is 6: 00 am to 8: 00 am, 5: 00 pm to 6: 00 pm, and you can have dinner after half an hour of exercise. It is not absolute to exercise for half an hour in the morning and evening. It is best to adjust according to the season. Summer morning is the coolest time of the day, and the exercise time can be longer. It is too hot at night, so the exercise time can be shorter. In winter, on the other hand, the exercise time can be shortened appropriately in the morning and the deficiency can be made up at night. In addition, it is too hot in summer, so indoor sports such as swimming can be arranged more.
It should be reminded that exercise is not necessarily healthy. For primary and secondary school students, we should keep 9 ~ 10 hours of sleep every day. If you get up early in pursuit of sports effect, it will be harmful to your health. Adequate sleep, balanced nutrition and proper exercise can only bring people health if they are closely combined. In addition, before exercising in the morning, you must eat some liquid foods such as milk and drinks to avoid going into battle on an empty stomach. Eat well at noon and don't eat fast food easily.
Pay attention to the "four taboos" when exercising.
Experts pointed out that in some cases, you must be prepared before exercise, and you should cancel the scheduled exercise plan when you encounter foggy or cloudy weather. Pay attention to the following points when exercising.
Don't do warm-up exercises. Doing some simple physical exercises before physical exercise is conducive to safe and effective exercise. Because in the cold winter, the elasticity and ductility of muscles and ligaments are obviously reduced because of the cold, and the flexibility of the whole body joints is much worse than that in summer and autumn. If you don't do warm-up exercise before exercise, it is easy to cause muscle ligament strain or joint sprain, which makes the exercise unable to proceed normally.
Second, avoid exercising in foggy days. Fog is composed of countless tiny water droplets, which contain a lot of harmful substances such as dust and pathogenic microorganisms. If you exercise in foggy days, due to the increase of breathing volume, you will inevitably inhale more toxic substances, which will affect the supply of oxygen, thus causing chest tightness, dyspnea and other symptoms, and in severe cases, rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases will occur.
Third, don't breathe through your mouth. Whether you are exercising or at ordinary times, you should get into the habit of breathing through your nose. Because there is a lot of hair in the nostrils, it can filter the air and protect the trachea and lungs from dust and germs.
Four bogey do not pay attention to keep warm. Don't neglect to keep warm during exercise, otherwise it will cause a cold. When the weather is cold, you can gradually reduce your clothes after your body is hot. You don't have to take off your clothes immediately when you start exercising, and don't take off your clothes when you sweat, otherwise you will catch a cold easily.
How to protect your feet in morning exercise and fitness running?
(1) Try to choose a soft venue for morning exercise and fitness running. It is best to practice running on the track of the sports ground instead of running on the hard ground.
(2) Don't wear hard shoes when running. Try to wear shoes with soft soles and thick soles, preferably sports shoes and rubber shoes. You can wear cloth shoes when you don't have rubber shoes, but don't wear hard shoes and plastic shoes.
(3) Running posture should be scientific and reasonable. We should avoid the heel landing first, use the forefoot to land first, and give full play to the elasticity of the arch, which is beneficial to cushioning and reducing the resistance when landing. The rear pedal of the leg should be stretched. When your feet touch the ground, you should make good use of the cushioning force, not too hard, so that when you run, people feel that your feet are light and elastic, and you can also reduce the burden on your feet, which can last and avoid pain.
(4) When running, the shoelaces should not be tied too tightly, otherwise it will hinder the blood circulation of the feet. Soaking feet with hot water often, at least after running in the morning and before going to bed every night, can reduce the viscosity of lower limb foot muscles, enhance the elasticity and extensibility of joint ligaments, and prevent pain, which is beneficial to morning exercise the next morning.
(5) Before and after participating in the morning exercise fitness run, warm-up and finishing activities should be done well, especially the muscles, tendons and ligaments of hip joint, knee joint, ankle joint and lower limbs should be fully active before participating in the morning exercise fitness run. These are also very important for protecting feet.
The above is just personal fitness experience, I hope it will help you! If my answer satisfies you, please adopt and evaluate it!
What is the best speed for running in the morning? I usually take a walk at 6 speed in the morning ~ I shouldn't run hard ~ I'm used to running at 9 speed again ~
How long does it take to run in the morning?
The average person needs 150 minutes of exercise a week. Running for more than 20 minutes every day on average is good for your health.
How long is the best time to run, mainly depends on the purpose of exercise:
Running for more than 20 minutes can improve the health of cardiovascular system; If the purpose is to lose weight, you need to jog for more than 40 minutes, because fat energy supply usually starts after 20 minutes, and you can run about 4 to 5 times a week.
If you can't last 40 minutes, you can walk for a while. If 40 minutes is too easy, you can do high-intensity aerobic interval exercise. The weight loss effect of high-intensity aerobic interval exercise for 20 minutes is equivalent to that of traditional aerobic exercise (such as jogging) for 40 minutes.
How often do you wash your hair? Washing your hair every day can't protect your hair, and it may also cause damage to your hair. Because too frequent shampooing will completely wash away the oil secreted by sebaceous glands, so that the scalp and hair lose their natural protective film, which is not good for the health of hair.
Western medicine suggests:
1. It is better to wash it every other day in summer, which is more scientific.
Some people who do special jobs insist on washing their hair every day because of hygiene requirements. But no matter who washes his hair, he should pay attention to the choice of shampoo, avoid using shampoo with too strong alkalinity, and it is best to add conditioner.
Tip: People who have the habit of washing their hair at night should try to change the habit of washing their hair at night. Secondly, they should dry their hair after washing, or blow dry it with a hair dryer to ensure cleanliness, relaxation and health.
Shampooing is for health and hygiene, but it will cause diseases, which will attract our attention.
TCM: Combing your hair is as important as shampooing it.
Miao Qing, a doctor at Xiyuan Hospital, Research Institute of Traditional Chinese Medicine, said that every hair has sebaceous glands connected with it, which constantly secrete sebum. Frequent shampooing can clean the excess sebum on the hair surface in time, eradicate the fungal culture medium, significantly reduce the generation of dandruff, and effectively increase the smoothness and combing degree of hair. If you don't wash your hair for a long time, it will not only be bad for your beauty, but also cause dandruff, dermatitis and even hair loss.
Chinese medicine advocates that hair should be washed and combed frequently, especially now that the pace of people's life is accelerating and the number of mental workers is increasing, everyone should pay more attention to this. But except for people in special circumstances, there is absolutely no need for ordinary people to wash their hair every day.
Chinese medicine suggestion: 1. It is best to wash your hair three or four times a week.
2. People who have been working outdoors for a long time and mental workers can appropriately increase the number of shampoos, and in addition, they should comb them frequently to promote blood circulation.
Warning: Nowadays, shampoo shops are all over the streets of urban and rural areas. As a leisure place, it is a pleasure to wash your hair and relax after busy work. But experts believe that this fashionable way may be harmful to people's health.
How many meters is a good morning fitness run? Generally, moderate-speed aerobic running takes about 40 minutes. As for how fast, everyone should do what he can, and it is better to have a rest without affecting his work.
Miss Wang runs 18 minutes every morning, and his running speed is 125m/min. How many meters does Wang Run run every morning? Miss Wang runs 18min every morning, and his running speed is 125m/min. How many meters does Wang Run run every morning?
18x125 = 2250m
A: Miss Wang runs 2250 meters every day.
How many kilometers is the right time to run in the morning. Morning running 1 km is more suitable and can be added or subtracted according to your own situation.
Medical evidence shows that when you wake up in the morning, the operation of various organs of the human body is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function.
In fact, morning running is not the best exercise effect, but it can refresh you.
The real exercise can be left until the evening, when the human body's activity ability has been fully developed. Running at this time makes it easier for the body to adapt to the rhythm of exercise. In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep.
8.0 on the treadmill is equivalent to 8 kilometers per hour, but it is not very accurate, +- 1 kilometer! Generally, it is-1 km.
Running in the morning is a good exercise. Who can talk about the correct running posture and the appropriate running speed? Thank you. Personally, I think we should land in the order of heel to sole, but we should be careful not to fly too high, and our hind legs don't have to be completely straight, which will easily hurt our knees. My body mainly moves forward, not upward.