When is it appropriate for office workers to exercise? It's usually two o'clock and one line. They go back and forth between home and company all day, have no opportunity to exercise, and sleep late at home on rare rest days. So office workers are in poor health. Let's see what time is the right time for office workers to exercise.

When is the right time for office workers to exercise 1 1, and the best time for office workers to exercise?

The first optimal time period: 17-19.

Evening 17- 19 stage is the best time to exercise at night. At this time, the functions of various departments of the human body are in the best state, and physical fitness and oxygen uptake are at their peak. In addition, hormones and enzymes in the body are also in the best state, and various senses such as vision, touch and smell of the human body are in their heyday, so exercise at this time is more conducive to health and the exercise effect is better.

The second best time period: 20: 00 -22: 00.

If you belong to white-collar workers who get off work late, or want to go to the gym after dinner, you can choose the time period from 20: 00 to 22: 00. Generally, this time period is 1-2 hours after dinner and 1-2 hours before going to bed, which will neither affect digestion nor sleep.

2. How long does it take to exercise at night?

It's time to go to bed soon after exercising at night, so you should master the exercise time. If the duration is too long or the distance between fitness and sleep time is too short, it will easily affect sleep. Therefore, it is best to control the exercise time at around 1-2 hours, and finish the exercise at least before going to bed 1 hour.

3. Precautions for evening exercise

Exercise an hour after meals. It's best to start doing exercises in the evening one hour after dinner. Avoid strenuous exercise. It takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day. It is best to choose aerobic exercise, that is, jogging and brisk walking, and it is advisable to sweat slightly.

It's better to finish it before 9 o'clock. It is best to finish the exercise before 9 pm, because it takes a long time for the body to recover after overwork, which is likely to affect the sleep that night and the state of the next day.

Don't exercise too hard. Proper exercise intensity is the key to scientific fitness, not the greater the exercise, the better. Personal optimal exercise heart rate is 70%-85% of the maximum heart rate of people who exercise regularly; People who don't exercise often: 55%-64% of the maximum heart rate. The calculation formula of maximum heart rate is: people under 40 years old: 220x- age; 4/kloc-people over 0/year old: age.

Sports suitable for office workers

1, Pilates

Pilates is a kind of exercise to relax the muscles of the whole body and improve the control ability of the human trunk. It combines the differences between eastern and western sports, paying attention to both physical function training and breathing. Pilates is slow and clear, easy to learn, and can be practiced by people of all ages. Stretching and lengthening training can help office workers exercise muscles that have not been exercised for a long time, and can also effectively reduce fat around the waist.

Step 2 swim

Swimming can not only exercise the myocardium and increase the output of the heart, but also strengthen the respiratory function and increase the vital capacity. People who often swim can not only keep a symmetrical figure, but also have fair skin when shopping.

3. Bikram Yoga

Bikram yoga is also called high temperature yoga. Practitioners should practice 26 basic postures in a high temperature environment of 38 degrees Celsius to 42 degrees Celsius. Usually they will sweat profusely after practicing 10 minutes. Bikram yoga has a good effect on eliminating and relieving physical fatigue, skeletal ossification, muscle relaxation and fat accumulation, especially helping office workers improve the flexibility of the spine and effectively relieving migraine and cervical pain.

What misunderstandings should office workers avoid in sports?

1, sweating every time you exercise. Sweating can only quickly lower the body temperature, has little effect on other parts of the body, and will not lose weight.

Jogging for one kilometer will consume more calories than walking for one kilometer. From a kinematic point of view, whether you run a kilometer or walk a kilometer, the energy consumed by your body should be the same. Therefore, when exercising, try to extend the exercise time as much as possible.

You can get exercise as long as you go to the gym. The purpose of exercise is not clear, there is no professional guidance, there is no good attitude, and unreasonable exercise methods can not achieve the purpose of fitness.

4. Continuous strenuous stretching exercise can keep the flexibility of muscles. Stretching is to relax muscles, and intense stretching will make muscles more tense.

The best way to reduce abdominal fat is to do abdominal exercises. No matter what kind of exercise, it will burn fat in all parts of the body. If you want to lose local fat, you should also carry out special targeted exercise on the local area after completing the whole body exercise.

When do office workers exercise? 2 1. The working hours of office workers are also slightly different.

The most common is nine to five.

The other is from 8 am to 12 am and from 14 pm to 18 pm.

2. For people who work from nine to five, the schedule is better.

Get up at 6: 30 in the morning, exercise for about 40 minutes, take a shower and change clothes, make breakfast by yourself, or go to the company for breakfast, which is enough time.

3. The arrangement of working from nine to five is also very convenient at night.

Generally speaking, you can only exercise for one and a half hours after dinner to avoid hurting your stomach.

Every exercise must be completed before 2 1 in the evening, which is beneficial to sleep.

4. Another working time is from 8: 00 pm to 12 pm to 14 pm to 18 pm.

This is my time for work.

I arrange to start exercising after 19: 30 in the evening and finish at 20: 30.

Some friends at work are arranged in the morning. People who go to work at this time have a tight exercise schedule.

If the shift work is not particularly busy, there is some free time.

You can do some exercise during working hours. Exercise items can be squatting against the wall, bear climbing, sitting still and lifting anus, grinding teeth and other fitness activities.

In short, office workers should pay attention to two points when arranging exercise time:

First, you can exercise for about an hour and a half after meals.

Second, the exercise should be completed before 2 1 pm.

What time is suitable for office workers to exercise? 3 how do office workers exercise?

1, office workers take a walk in the afternoon.

It is a good choice to walk around the company after lunch at noon. Of course, if you invite colleagues from several companies. Talking while walking is also a good way to exercise and relax.

2. Office workers jog at night.

After work, you can jog near the community, because jogging helps to shape your legs, exercise your whole body, and effectively relieve back pain, which is more suitable for working people.

3. Office workers jump rope at home.

Skipping rope can exercise the whole body and enhance heart and lung function. And skipping rope can also lose weight, which is more suitable for friends with low floors. If you are worried that the neighbors downstairs will come to see you, you should jump outside.

4. office workers climb stairs to exercise.

Do you feel tired like a dog when you come home from work? But you still have to exercise, don't choose to take the elevator, climb the stairs and exercise your leg muscles.

5. Office workers shake hula hoops to exercise.

Shaking the hula hoop can exercise the waist and promote the formation of perfect lines at the waist. If you have a lot of fat around your waist, I suggest you shake the hula hoop often to reduce the fat around your waist.

6. office workers walk or ride bicycles to and from work to exercise.

If the company is close to where you live, such as walking or cycling for half an hour, it is recommended to walk or cycle to and from work, which can save some travel expenses and exercise yourself. But how to meet special weather, such as heavy snow and heavy rain, it is safer to use public transportation.

How do office workers lose weight healthily and effectively?

1, it is best for office workers to bring their own food.

Because you may not be able to control yourself in front of vending machines or supermarket shelves, it's not just lunch that accompanies you after you go. Therefore, bring yourself a healthy food that can help you eliminate your desires, plus a fruit or a low-fat yogurt. They are all low-calorie and high-protein foods. You can make your own favorite food, but it must be healthy and delicious. Not too greasy. Eating at noon is not good for your health. It is important to talk about something nutritious.

2. office workers should do more small moves when sitting.

Working 8 hours a day, basically sitting 80% of the time. Office workers who don't want to sit outside with a small belly should learn to do proper exercise in their seats.

Office workers should have good living habits.

Eat less staple food and fat, don't overeat, increase the intake of vegetables and fruits, and eat more vegetables and fruits such as radish, celery, Chinese cabbage, tomatoes, plums, watermelons, strawberries and oranges. Keeping a good mood has a great influence on losing weight. Keep cheerful and optimistic at ordinary times, take a deep breath in case of emergency and don't be impatient. Keep smiling every day, keep calm and have a peaceful mind.

How do office workers exercise every day?

1. The sitting posture of office workers is very important.

The daily working state of working people is to sit in front of the computer and stare at the screen. Sitting for a long time without developing a good sitting posture is not a little harmful to their health. For sedentary people who often face the computer, when sitting, they should put away their stomachs and nail their two ischias to the floor like nails. Straighten your back, relax your shoulders, stretch your head and neck, and put your hands on the table.

Office workers should avoid keeping their heads down all the time.

Many white-collar friends suffer from cervical spondylosis and other diseases, which has a lot to do with the occurrence of occupational diseases caused by everyone's persistent bowing, so we should avoid this state of persistent bowing. Designers who work at their desks should avoid bending their necks and bowing their heads for a long time, pay attention to changing their neck posture 1~2 hours, move in many directions or gently massage their necks.

3. It's not good to stand at work for a long time.

Shang people are not limited to people who work in offices, but also include some people in the sales and service industries, and the nature of such people's work is to stand for a long time, which is not conducive to health. Some people will have pain in their testicles, inner thighs, groin and waist if they stand for too long. In severe cases, prominent blood vessels can be seen from the appearance.