It is usually 40-60 minutes in the evening, but it is mainly about how to choose diet during exercise. Exercise plan at home: aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance and improve body shape. Timing: 1, exercise after breakfast and sunrise, eat 30-60 minutes before exercise 100 grams of digestible food and a little milk. 2. Exercise for one and a half hours after breakfast. 3. Start two hours before dinner and eat 100g digestible food 30-60 minutes before exercise. 4, one and a half hours after dinner, one hour before going to bed, choose according to your own habits. Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also ok. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretched. Reduce abdominal fat and do sit-ups after aerobic exercise in 2-3 groups, with more than 25 in each group. The total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, and 7 times if you are strong. It is not advisable to exercise on an empty stomach in the morning or before sunrise. Exercise consumes glycogen in the body. The general exercise time should be one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of digestible food and water. If you don't eat or supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects. But experts had better define a healthy lifestyle as four sentences after 3 pm: reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance. Experts and professors believe that if these four requirements can be met, on the whole, hypertension can be reduced by 55%, stroke can be reduced by 75%, diabetes can be reduced by 50%, tumor can be reduced by 1/3, life expectancy can be extended by 10 years, and the quality of life will be greatly improved. In practice, almost all longevity people can meet these four requirements. ● From 6: 00 to 8: 00 in the morning, the amount of hormone secretion increased, while the amount of growth hormone secreted by pituitary gland decreased obviously, and protein synthesis in human body was inhibited. At 5-7 in the morning, the large intestine is detoxified and you should go to the toilet to defecate. ● At 8: 00-12: 00, the body's metabolism is the most vigorous, and the function and vitality of the skin gradually reach the peak, with strong stress ability and high work efficiency. At 7-9 am, when the small intestine absorbs a lot of nutrients, it is time to eat breakfast. It is best for patients to eat early, before 6: 30, and before 7: 30 for health-preserving people. People who don't eat breakfast should change their habits, even if it is postponed until 9 o'clock or 10, it is better than not eating at all. ● In the afternoon 12:00- 15:00, the body gradually feels tired, and the blood circulation is concentrated in the digestive system, so the blood flow of the skin is reduced, and the absorption capacity of various nutritious skin care products is relatively weak. After ● 15:00, due to the digestion of food, the improvement of microcirculation and the increase of oxygen content in tissues, the skin's ability to absorb nutrients gradually increased and reached a peak. This period of time is most suitable for professional skin care in beauty salons, and can also be combined with aerobic and fitness. ● At 8: 00 pm-11:00 pm, the resistance of the body and skin to external stimuli decreases, facial nerve endings and expression muscles begin to fatigue, and edema is easy to appear around the eyes and lower limbs. 9- 1 1 pm is the time for the immune system (lymph) to detoxify. Be quiet or listen to music during this time ● 165438+ 0: 00-5: 00 pm (the next day) According to the research of medical experts, the metabolic activity of human body is from 1 1 to the early morning. At this time, the growth and repair of cells are the most vigorous, the peak of cell metabolism increases, and the cell division speed is 7-8 times faster than usual, so the skin's absorption of nutrition and skin care products is strengthened. At night 1 1- in the morning 1, the liver should be detoxified when sleeping. 65438+ 0-3 am, the detoxification of gallbladder is the same. At 3-5 am, the lungs are detoxified. This is why people who cough the most during this time, because the detoxification has reached the lungs; Do not use cough medicine, so as not to inhibit the elimination of waste. Midnight to 4 am is the time for spinal hematopoiesis, so you must sleep soundly and don't stay up late. Shit-getting up in the morning is the best. Window ventilation-at 8 ~ 1 1 and 14 ~ 16, the phenomenon of countercurrent layer disappears when the temperature rises, which is beneficial to the entry of fresh air. Exercise-15 ~ 16 or at night. Take a bath before going to bed. Brush your teeth-eat in 3 minutes. Because oral bacteria begin to decompose acidic substances in interdental residues 3 minutes after meals, it is easy to corrode and dissolve enamel. Sleep-around 22 o'clock is the best. Skin care-before going to bed. Drinking tea -65438+ 0 hour after meals, drinking tea just after meals, the tannic acid contained in tea hinders the absorption of iron. Drink milk half an hour before bed. Eat fruit before meals 1 hour. Eat cake and dessert-10 am. Study-getting up in the morning is the best.