The study found that high-intensity exercise can be carried out two hours after meals; Moderate exercise should be arranged one hour after meals; It is most reasonable to do light exercise within half an hour after meals. Based on this, several optimal exercise periods can be deduced:
Morning meeting: from morning till 5: 30-6: 30 before breakfast.
Morning session: 2 hours after breakfast to 9: 00 before lunch-10: 30.
Afternoon session: 2 hours after lunch to before dinner 14: 00- 17: 00.
Evening session: 2 hours after dinner to19: 00-21before going to bed.
Precautions for fitness exercise:
1. Choice of sports venues: The best sports venues are in the Woods, beside lawns, parks or sports fields. The air should be fresh, the dust should be less, the ground should be flat and clean, and the area per person should be more than 4 square meters during exercise. People who live in high-rise buildings and exercise indoors should choose places near windows or balconies, and open windows when exercising.
2. Prevention of sports injuries and diseases: Sports injuries and diseases are common in the training and competition of competitive sports, and rarely occur in fitness. However, sometimes due to uneven ground, or careless exercise, ankle sprain, muscle ligament strain, and sometimes dizziness, dizziness and other phenomena due to hungry exercise, prevention methods: First, carefully prepare for activities. Aerobics is the best content, which can not only meet the requirements of warm-up activities, but also have irreplaceable fitness functions of other sports. The second is to pay attention to the hygiene requirements of the sports ground, and the third is not to exercise on an empty stomach. Of course, don't exercise immediately after eating.
3. Precautions for the elderly when exercising: The physiological functions of the elderly are declining in all aspects, and some diseases appear due to the decline of organizational structure and function, such as hyperosteogeny, arteriosclerosis, senile hypertension, hyperlipidemia, coronary heart disease and Alzheimer's disease. This is an important physiological feature of the elderly, and their psychology is often manifested as loneliness, emptiness and depression. Therefore, when the elderly exercise, they should pay attention to doing less head-down exercise. Second, do less or don't hold your breath. The third is to participate in sports activities in group activities as much as possible and participate in sports that can promote spiritual happiness. Fourth, exercise should be gradual, and don't rush for success. Fifth, patients with chronic diseases should not stop taking drugs at will after participating in exercise. Only when the health level is gradually improved and the symptoms are alleviated, should the drug be gradually reduced.
4. Physical exercise and reasonable nutrition should be closely coordinated: after teenagers engage in sports with large amount of exercise, such as ball games, long-distance running, aerobics and weapon exercises, the consumption of vitamins in the body increases, and the lactic acid content in the blood increases, so it is necessary to supplement alkaline foods such as vegetables and fruits. After exercise, we should control the intake of "sour" food such as meat and bean products, which is conducive to the elimination of fatigue. You can eat meat and soy products at other times. On the other hand, due to the increase of appetite after exercise, we must control our food intake to prevent obesity.