As long as you move, even if it's just a trick, when to exercise is controversial.
Issues to be discussed.
Good morning exercise?
For a long time, people think that morning is the best exercise time. "Smelling chickens and dancing" is the purpose of people's morning exercises. If you want to lose weight and increase your memory of sports skills, it's good in the morning. When people wake up in the morning, they have consumed almost all the energy they ate last night. If they don't eat and exercise at this time, it will lead to a result-"burning" fat. Because there is no energy in the morning, they still have some glycogen in their liver. When the concentration of these glycogen is reduced to a certain extent, fat "burning" will become the dominant energy supply mode, thus making it possible to lose weight. Therefore, exercise in the morning has special benefits for losing weight and preventing fatty liver. In addition, learning aerobics, ballroom dancing and Tai Ji Chuan in the morning is easier than learning any skills at other times. Therefore, the health benefits of morning exercise are in some aspects.
Exercise in the afternoon?
However, recent research shows that afternoon exercise is better.
According to a research report published by the Clinical Research Center of the University of Chicago on the 20th, the human biological clock plays a more important role in the body's response to exercise than previously thought. This result may change people's habit of exercising in the morning. The research center conducted a study on the body's response (hormone level) to exercise at different times of the day for 40 men aged from 30 to 40. The results show that hormones, the key substances of human metabolism, have the strongest response to physical exercise at night and at night. Researchers at the University of Chicago said: "Corticosteroids related to fat metabolism and thyrotropin related to muscle repair (in the blood) rise sharply at night or at night." For example, the researchers said that blood tests conducted after an hour of high-intensity exercise on the treadmill in the morning showed that hormone levels were similar to those during bed rest at the same time. But after the same exercise from 7 pm to 2 am the next day, the hormone level is much higher than other time periods. This shows that the response of hormones in human body to exercise at different time periods is controlled by biological clock or circadian rhythm. The researchers said: "It is too early to conclude that it is better to exercise at one time period than at another. But we are surprised that the hormonal response of exercise is related to the time period. " "The biological clock seems to play an important role in the body's response to exercise." Previously, experts generally thought that morning was the best time to exercise and lose weight, but the results of this study may change this view and think that evening exercise is more appropriate.
Moreover, it is said that plants will exhale a lot of carbon dioxide after overnight metabolism, so the concentration of carbon dioxide in the Woods is relatively high in the morning, and some dust will float in the air, which is not good for people's health. In addition, people's blood pressure is relatively high in the morning, which is prone to problems. The ancients paid attention to "smelling chickens and dancing" and generally chose to exercise in the morning. As for the high carbon dioxide and serious pollution in the morning, it is not the main reason. In fact,
When the temperature is high, okay?
In recent years, scientists have been exploring the relationship between biological clock and exercise in order to find a time when you can burn the most fat every day. It is found that the change of body temperature will greatly affect the quality and effect of exercise. In other words, when exercising, the higher the body temperature, the better the exercise effect.
Usually at 1~3 hours before getting up, the body temperature is the lowest, but in the afternoon.
It will rise to the highest level. Therefore, it is safe to say that the best time for exercise is in the afternoon. During this time, your muscles are warm, your physical strength is abundant, your heart rate is stable and your blood pressure is low.
However, scientists also warned that you should not think that the biological clock can decide everything, and the best time for you to exercise depends on whether you can do it on time. So schedule your time at a time that doesn't affect your normal work, and don't always think about your body's biological clock.
You'd better ask yourself two questions before deciding when to exercise.
First of all, what's your schedule? Are you busy in the afternoon or evening? Is morning exercise more suitable for you or do you need to adjust morning, afternoon and evening exercises?
Second, when do you feel at your best? Do you have any difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, sports will definitely be ranked last by you.
Maybe you feel more active in the morning, in the best condition in the morning, and willing to exercise, but have you ever thought that you still have a whole day to do and need more energy to deal with things in the day? Ironically, exercise in the morning has one of the biggest advantages over exercise in the afternoon: it is easy for people to stick to it, because there will be no conflict in the schedule and people will not be distracted by other things at this time. Perseverance is one of exercise.
However, whenever you choose, you should follow the following suggestions to make your exercise more effective and interesting.
Exercise in the morning:
1, put away the clothes to wear the next day that night. As soon as the alarm clock rings, you can jump up without looking for clothes and shoes everywhere.
Set two alarm clocks, one beside the bed and the other in the room to prevent you from being lazy.
Step 3 find a partner. It's usually fun to exercise with your partner, so why not add it to your exercise plan? When you want to be lazy or give up, your partner will remind you and urge you to stick to it.
Exercise in the afternoon or evening:
1, determine the exercise time and stick to it. Don't let other things distract you and give up exercise. Try to arrange the time on Sunday night. If there is any small adjustment, it can be done, but it must not affect the goal.
If you exercise outdoors, you should pay attention to safety. In summer, you should prevent heatstroke and dehydration. Drink more water.
Note: It is not advisable to engage in strenuous exercise before and after meals.
No matter when you choose to exercise, you should be careful not to do strenuous exercise after meals.
When exercising and keeping fit, the time for eating is very particular. It is not advisable to engage in strenuous exercise before and after meals, and there should be a certain interval between exercise and eating. During exercise, in order to ensure the oxygen supply of musculoskeletal oxygen and nutrients, under the regulation of the central nervous system, the blood in our whole body is redistributed, which greatly reduces the secretion of digestive glands, thus affecting the digestion and absorption of the gastrointestinal department. The greater the intensity of exercise, the longer the duration. It takes longer to recover the activity of digestive organs, so it is normal physiological activity for people not to eat immediately after exercise. Generally speaking, it is more scientific to rest for at least 30 ~ 40 minutes after exercise. Similarly, you can't take part in strenuous sports immediately after meals. If you take strenuous exercise immediately after a meal, the blood that is participating in gastrointestinal digestion will be redistributed and flow to muscles and bones, which will affect gastrointestinal digestion and absorption. Taking part in strenuous exercise immediately after meals will also cause abdominal pain and discomfort due to the vibration of gastrointestinal tract and the involvement of mesentery, which will affect human health. So exercise can be done at least after meals 1.5 hours. Less strenuous activities after meals, such as walking and mild cultural and sports activities, are not only helpful for digestion, but also beneficial to health.
In short, to choose a nutritious diet strategy according to the actual needs of exercise and fitness is to supplement what you lack, otherwise it will be counterproductive. Due to long-term overwork, we tend to lose our nutritional balance, which leads to an increase in visceral load and an increase in the incidence of stomach diseases and heart diseases. Only moderate exercise and reasonable diet can actively restore the metabolic and nutritional balance in the human body and maintain normal weight.
The foundation of a healthy and successful life is health, and scientific exercise and nutrition are the necessary conditions for obtaining and maintaining a healthy state. Paying attention to nutrition and scientific and reasonable diet can help you develop your inner potential in life, reduce the waste of physical energy, relieve muscle and brain fatigue, eliminate tension, and make you energetic and energetic, and face work and life in the best physical condition.
Pay special attention to the following points in diet during exercise and fitness:
(1) Eat digestible, clean and nutritious food.
(2) Don't drink pure water casually (you sweat a lot during exercise and lose a lot of minerals, so you should choose sports drinks, such as Gatorade and other sports drinks, and minerals are more often supplemented in fruits and vegetables in your diet).
(3) The diet should be light, not too full, and eat seven points full.
(4) Appropriately increase some foods such as milk, milk powder and pig liver, and supplement fat-soluble vitamins (such as vitamin E and vitamin A) and iron, which will directly help to eliminate fatigue and increase physical fitness.
conclusion
In fact, the best exercise time depends on yourself, such as your schedule, diet, exercise purpose and so on. Therefore, if you want to know what is the best exercise time, you must first know yourself.
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As for the exercise time, it is difficult to adhere to the unified, rigid rules and "model". Only according to their own work, study, living habits, leisure time, purpose needs and other specific circumstances vary from person to person. For people who lose weight. We should not only consider the seasonality of a year and the timeliness of a day, but also consider the actual needs. The best exercise time to lose weight is best arranged in the following three time periods.
(1) Don't forget winter in the four seasons. Winter is the golden season to lose weight. Some obese people blindly take supplements in winter, whether they need them or not. Make up for everything; It leads to overnutrition, and no exercise will inevitably aggravate obesity.
(2) The heat you need for exercise in the morning is also provided by the oxidation of fat accumulated in your body. Obesity is caused by overweight and excessive accumulation of fat in the body, so we must properly seize the "golden time" in the morning when we lose weight.
(3) Before and after meals is a good opportunity.
1. Exercise 30-45 minutes before meals can help you lose weight, because you have no appetite and eat less. During physical exercise, the motor center and sympathetic nerve of cerebral cortex are in a state of high excitement, while the food center is in a state of relative inhibition, and the secretion of digestive glands is inhibited.
2. You can lose weight by exercising for 30-45 minutes after meals. Exercise for 30-45 minutes after meals can reduce weight, because the digestion and absorption function is weakened. Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.
It is very important to pay attention to science, choose means, pay attention to methods and seize the opportunity in sports. Similarly, exercise must master the most basic knowledge of physical health, which will be beneficial and secret.
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The most important thing is persistence.