At 4 ~ 5 o'clock, the air is sterilized by the high temperature of the sun all day. At 5 ~ 8 pm, physical strength and endurance are the highest peaks in a day, and it is the best time to exercise, which will achieve very good results and be quite beneficial to sleep. At night, around 10, the body temperature begins to drop, drowsiness will slowly come to you, and your body function tends to be low, which is not suitable for strenuous exercise. Just warm up in the morning. May at the turn of spring and summer is a sunny day. Chinese medicine believes that spring should be more in contact with nature, so doing outdoor exercise in the morning is of great benefit to improving liver function and overall health. Coach Wang suggested that 7:00-8:00 am is the best exercise time. However, since all the functions of the body are still stiff after waking up, it is best to give priority to moderate and mild aerobic exercise, and the amount of exercise should not be large, so as to achieve the warm-up effect of sweating slightly. Wipe sweat immediately after exercise and put on clean clothes to prevent colds. For young people and middle-aged people, it is best to jog 1-3 km in the morning and control the heart rate at around 120. Do some stretching and stretching exercises of arms and limbs before running to get rid of "lazy muscles". After jogging, you can help slow cycling or simple street dance movements. These low-level aerobic exercises will make your body gradually active. Most elderly people are used to getting up early, so doing some moderate exercise at this time will also help to enhance immunity. Fast walking and walking are both good exercise methods. Fresh air in the morning is very helpful to your health. The heart rate should be controlled at 96- 102, and it should not be excessive. Besides, if you are interested, playing Tai Ji Chuan is also the best morning exercise. But no matter young people or middle-aged and elderly people, they can't do strength exercise and too intense aerobic exercise in the morning. These sports will make human blood sticky, especially in high-risk groups such as heart disease and high blood pressure, which is easy to induce diseases. If you drink water in the morning and exercise for about 20 minutes, it is good for the digestive system. Increase flexibility after lunch. Many office workers do some gymnastics around 10 in the morning to relieve work fatigue. If they read books or watch TV in their parents' time during the holidays, they can also do some stretching exercises appropriately. But don't play high-intensity sports such as ball games and running, because you just finished exercising in the morning, and then you will be too tired to exercise. At the same time, because this time is between meals, after eating in the morning, the blood is concentrated in the digestive tract to help digestion and absorption. Exercise makes blood flow to the limbs and hinders the digestion of the stomach. After a long time, digestive system diseases will inevitably occur, and people with weak health will also have low blood pressure and even faint. It's best to take a lunch break after lunch and don't do exercise. Wang said that after lunch, your body is lazy. Even if you exercise, you can't arouse any enthusiasm, and it's easy to hurt your body. If you want to exercise, young people may wish to do some simple small-scale rhythmic exercises within half an hour after meals, such as stretching and rhythmic training for the spine, cervical vertebrae and lumbar vertebrae, which can appropriately increase the flexibility of the body. The time is 10- 15 minutes.