The best time to exercise every day. Many foreign studies have revealed that the body's physical ability status changes throughout the day and night. 8:00 - 2:00, 4:00 - 7:00 is the best time for exercise every day. If the strength and endurance are in a relatively optimal state during this time, Fitness exercises and sports training will yield good results.
However, 3 o'clock - 5 o'clock and 2 o'clock - 4 o'clock are in a relatively low state. If you engage in sports during this time, you are prone to fatigue and the probability of sports injuries is high when the "load" is too large.
This shows that people should try to choose the best time to engage in sports activities based on the possibility of objective conditions in order to receive good fitness and training effects. For health, it is effective to start exercising at any age. If you have time to exercise more, you don’t have time to exercise less, as long as you move Even if it's just one move after another, it's a controversial issue. It's a controversial issue. There is a saying that plants exhale a large amount of carbon dioxide after a night of metabolism, so the concentration of carbon dioxide in the woods in the morning is relatively high and there is some dust. Also floating in the air is bad for people's health.
In addition, people's blood pressure is relatively high in the morning and is prone to problems. In fact, whether to exercise in the morning mainly depends on the purpose of exercise. If it is to lose weight or to increase the memory of sports skills, morning is very good. When people wake up in the morning, they have already The energy you ate last night has almost been consumed. If you skip meals and exercise at this time, it will lead to "burning" fat, because there is no energy in the morning and there is still some glycogen in the liver. When the concentration of these glycogen drops to a certain level, At this time, fat "burning" will become the dominant energy supply method, making weight loss possible.
Therefore, exercising in the morning has special benefits for losing weight and preventing and treating fatty liver. In addition, it is easier for people to master aerobics, ballroom dancing, Tai Chi... any skill in the morning than at other times, so the health benefits obtained by exercising in the morning are in a certain way. In a more meaningful sense, [sp1t] The ancients paid attention to the "Dancing Chicken" fitness exercise, which was usually done in the morning. As for the large amount of carbon dioxide in the air in the morning, serious pollution is not the main reason. In fact, during the day, car exhaust and other pollution are also very serious and can release lead. Heavy metals and some waste products such as benzene, etc., and high blood pressure in the morning can be adjusted with medication. Therefore, the best time to exercise is not absolute and varies from person to person.
Whether you exercise in the morning or in the afternoon, you should exercise in moderation. For health, exercise is effective from any age. If you have time to exercise more, if you don’t have time to exercise less, just move. Even if it’s just one move after another, exercise needs to be tailored to individual conditions. It is to start step by step. The activity should not be too strenuous at the beginning, and then gradually increase the amount of exercise. It is not just a simple exercise that can solve the problem. In addition to using the heart rate to reflect whether the exercise is excessive, another simple way is to talk about the experiment. If If you are out of breath and unable to speak during exercise, it means you have exercised too much.
No matter what kind of exercise you do, especially for middle-aged and elderly people, what is suitable for physical exercise is whole-body activities, such as swimming, running, walking, etc. You can also do gymnastics, but it must always reach a certain amount. There is a "three , the term "seven", the so-called "three" means that each exercise time should be more than 3 minutes. If the exercise time is less than 2 minutes and the intensity is not very high, I am afraid it will consume a little blood sugar in the blood circulation and it will not be enough. Losing weight or consuming excess fat accumulated in the body.
It should be noted that it is definitely not good to exercise immediately after eating a very full meal. This is because after the meal, your blood is concentrated in the stomach to digest the food.
Night is the best time to exercise. A research report published on the 2nd by the Chicago Clinical Research Center in the United States stated that the body's 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 4 men aged 3 to 4 years old to study the body's (hormone level) response to exercise at different times of the day. The results showed that there are two results: evening and night.
Hormones, key substances in the body's metabolism, respond strongly to physical exercise during this time period. Chicago researchers say "cortisol, which is related to fat metabolism, and thyroid-stimulating hormone, which is related to muscle repair, at night or at night."
increase rapidly,"
For example, the researchers gave an example of a blood test conducted after an hour of high-intensity exercise on a treadmill in the morning. The results showed that hormone levels were equivalent to those during bed rest during the same period. However, after doing the same exercise from 7 p.m. to 2 a.m. the next day, the researchers gave an example.
The levels of hormones are much higher than at other time periods, which shows that the human body's hormonal response to exercise at different time periods is controlled by the biological clock or circadian rhythm, the researchers said
"It's too early to conclude that one time period is better for exercise than another, but we were surprised to find that hormonal responses to exercise were related to time of day,"
"In the body's response to exercise, the biological clock seems to play an important role." In the past, experts generally believed that the morning was the best time to exercise to lose weight, and the results of this study may change this view, believing that it is more appropriate to exercise in the evening.
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At what time do you exercise in the morning, noon and evening? Of course, your exercise time is limited by your work and study environment, but if you can choose at will, is there a good exercise time? Experts
They say yes, but the timing is largely up to you.
In recent years, scientists have been constantly exploring the relationship between the biological clock and exercise in order to find a time every day that can consume more fat. The results show that changes in body temperature will greatly affect the quality and effect of exercise, that is to say
, When you exercise, the higher your body temperature, the better the effect of your exercise. [sp1t] Usually, within ~3 hours before getting up, the body temperature is low, and it will rise to high in the afternoon. Therefore,
It can be said with certainty that the best time to exercise is in the afternoon. During this time, your muscles are warm, you are full of energy, your heart rate is stable, and your blood pressure is low.
But experts also warn that don’t think that the law of the biological clock can determine everything. The best time for you to exercise depends on whether you can do it on time, so arrange the time at a time that will not affect normal work, and do not
Always think about your body's biological clock. Before deciding when to exercise, you'd better ask yourself two questions.
First, what is your schedule? Are you busy in the afternoon or evening? Is morning exercise suitable for you? Or, do you need to adjust your morning, afternoon or evening exercise?
Secondly, when do you feel good? Do you have difficulty getting up in the morning? Are you the kind of person who procrastinates? In that case, exercise will definitely be ranked last for you. Maybe you will think that invigorating your state in the morning
It's good and willing to exercise in the morning, but have you ever thought that you still have a whole day of things to do and you need to have plenty of energy to deal with the day's affairs.
But the irony is that early morning exercise has a big advantage over afternoon exercise. People can stick to it more easily, because there will be no scheduling conflicts when exercising, and people will not be distracted by other things. Persistence is a very important factor in exercise.
But no matter what time you choose, follow these tips to make your workouts effective and fun. Work out in the morning, put away your clothes for the next day that night, and jump up when the alarm goes off. No need to look for clothes and shoes everywhere. 2. Set two alarm clocks, one by the bed and one in the room. This will prevent you from being lazy. 3. Find a partner. It is usually fun to exercise with a partner so why not Add this to your exercise plan. When you want to be lazy or give up, your companion will remind you to push you to persist. Exercise in the afternoon or evening. Determine the exercise time and stick to it. Don't let other things distract you and give up. For exercise, try to schedule it on Sunday night. If you have any small adjustments, that’s fine, but it must not affect your ability to achieve your goals. 2. If you exercise outdoors, pay attention to safety. In summer, prevent heatstroke and dehydration, and drink more water. .
Principles of physical exercise
The principles of physical exercise refer to the rules that must be followed when exercising.
The purpose of physical exercise is to improve health and comprehensively develop the body in order to enhance physical fitness. The essence of the principle of physical exercise is to effectively develop the body and enhance people's physical fitness. Without this point, there is no principle. According to this point, the principle of physical exercise is gradual. The principle of sex, the principle of repeatability, the principle of comprehensiveness, the principle of consciousness and the principle of individuality.
Progressive Principle Progress means moving forward, developing, and improving rather than staying at one level. It is a gradual, sequential, and sequential change rather than a sudden or drastic change. The progressive principle is to apply various sports based on the laws of physical enhancement. Means to determine the rules of the process of exercising. The essential issue in the process of exercising is the exercise load. Progression does not mean increasing the load on average every time, but it is based on the changes in the human body's adaptability to exercise and the requirements for the amount of load. Increase the exercise load in a planned way. A certain amount of exercise load can cause the body to adapt after a certain number of times and for a certain period of time. Then gradually increase the exercise load so that the body can adapt to a certain level and finally achieve the goal of enhancing physical fitness. The principle of gradualness is The exercise load is adjusted step by step according to this adaptive change.
Principle of Repetition: Repetition means repetition again and again. The principle of repetition means that the process of using various means to exercise has the characteristics of being repeated again and again. Experience tells us that only practicing a few times during exercise has no effect on people. Only practicing many times to a certain extent can have a good effect on the body. Repeating too many times will also bring side effects to the human body. Therefore, repetitions are regular and limited repetitions are another rule for exercising. During repetitions, you must What requirements should be followed? First, the combination of exercise and intervals requires both adequate exercise and appropriate rest. This does not mean that you must have adequate rest after one exercise, but that you can exercise several times or for several days without getting adequate rest. Adequate and continuous rest should be given from time to time, and physical exercise should be carried out continuously during the week, month, year, and several years. During the period, physical exercise should be taken every day and never fishing for three days and drying the net for two days.
The principle of comprehensiveness: the human body is a whole. If you want to enhance your physical fitness, you must exercise and develop all parts of the body. Specifically, you must make all parts of the body (such as head and neck, trunk, limbs), each The functions of organ systems (such as cardiovascular, lung, nerve, gastrointestinal, etc.), various physical qualities, and various basic human activity abilities are developed. Some people think that comprehensiveness only refers to the activities of large muscle groups. This is a one-sided view. The strength of the constitution involves the development of the relevant parts of the body. A small partial imperfection that is not life-threatening can also have adverse effects on the whole. For example, a broken tooth is not life-threatening, but it can cause health problems. Adverse effects: Therefore, the ancients used the method of "squeezing the skin and teeth" when it comes to fitness. Teenagers who are in their childbearing period need to pay attention to comprehensive physical exercise and should not give up the principle of comprehensiveness by participating in a certain activity based on interest alone.
The principle of consciousness refers to the need to consciously exercise to enhance physical fitness rather than blindly or aimlessly practicing. In addition to the self-discipline activities and reflex activities of the organism, all human activities are accompanied by certain Consciousness, blindness is not unconsciousness but unclear consciousness. The degree of consciousness is shallow and the direction of consciousness is wrong. There is a huge difference between the consciousness of strengthening the physical fitness and the consciousness of competitive competition. In the process of exercising, the consciousness should be directed towards the development of the body and the strengthening of the physical fitness. The goal cannot be simply to improve sports competition performance and win championships. Some teenagers direct their awareness of participating in physical exercise to competitions and entertainment, and regard physical enhancement as a naturally achievable result in the practice process. This will not allow them to develop their bodies and strengthen their bodies. The benefits of physical fitness, so everyone must enhance and establish correct awareness during physical exercise.
The principle of individuality The principle of individuality means that during the exercise process, the method, content and exercise load of exercise should be arranged according to the characteristics of the individual. Everyone's physique has its own characteristics. Only exercising according to this characteristic can achieve results, so this principle is the requirement It is a rule to select means and application methods according to personal characteristics. To implement this principle, you need to have an understanding of yourself, which requires measurement and evaluation of body shape, function, quality and athletic ability (these have been introduced in other tips) ) On the basis of obtaining certain data, make the exercise method you should choose. For example, if your cardiopulmonary function is poor and your running ability is not strong, you can enhance this aspect during exercise based on your own weaknesses. Currently, it is advocated at home and abroad that The method of implementing "exercise prescription" is a reflection of the importance of this principle.
2 Principles of physical exercise
I feel that under normal circumstances, I should be full of energy and energy before each exercise. I should be interested in exercise and can relieve fatigue after exercise. If I feel weak before exercise, lack of energy and lack of desire to exercise, I will be prone to fatigue, sweating and dizziness during exercise. If you feel that you cannot recover for a long time after exercising, you should adjust your exercise load in time.
2. People who exercise regularly during sleep tend to sleep soundly and rarely dream, and feel full of energy after waking up. If you experience insomnia, frequent awakenings, many dreams, poor energy after waking up, etc. If there are no other causes, you should check your exercise methods and movements. Is the load appropriate?
3. Appetite People who exercise regularly have a good appetite. Sometimes the loss of water and salt due to excessive exercise load or excessive sweating will cause loss of appetite. Fortunately, eating about half an hour after exercise will restore the body to a quiet state and you will have a good appetite. .
4. In the early stage of weight training, you may lose some weight due to the enhanced metabolism and consumption of more body fat and water. After a period of time, your weight will remain at a relatively stable level due to changes in muscle mass and volume. As you age, your weight should gradually increase. Under normal circumstances, the weight will be reduced more or less after each exercise and will return to the original level after rest. You can observe the impact of exercise on the body by measuring the weight before and after exercise and comparing them.
5 Pulse Athletes usually have a pulse rate of about 5-beats per minute or even less. Newbies have a pulse rate of about 7-8 beats per minute. A decrease in pulse indicates that the level of training has improved. During exercise, if there is a trend of increased pulse at rest after exercise, it indicates that fatigue is gradually accumulating, and attention should be paid to reducing it. Amount of activity.
In addition, you should pay attention to safety when doing physical exercises, check the venue equipment frequently, strengthen self-protection, and comply with sports hygiene requirements. This can avoid sports injuries and achieve good results.
People's lives are generally getting better, but there are more and more health problems. One of the reasons is the neglect of physical exercise. To make physical exercise effective, you must follow the principles and requirements of physical exercise. When doing exercise, you should pay attention to the following points question
To exercise comprehensively
Comprehensive physical exercise is the basis for a balanced development of the body and improvement of health level. If you just practice whatever you find fun based on your interest, you will not be able to achieve comprehensive results. The content of sports includes walking, running, jumping, throwing, climbing, and hanging. , support and skills, support jumping, ball games, games and many other items, the purpose of arranging such a rich exercise content is to give the body a comprehensive workout.
Exercise regularly
The effect of physical exercise also depends on whether you regularly participate in activities. According to the principle of "use it or lose it", if you don't exercise your sports skills regularly, your physical function will decline and your health level will not be guaranteed.
To proceed step by step
The technique of performing physical exercise or practicing physical education should be gradually improved from easy to difficult, and the exercise load during the exercise should be increased from small to small so that the body can gradually adapt.
be careful
It is necessary to fully prepare for activities before exercise and organize activities after exercise. According to the characteristics of the sports event, unsafe factors in the surrounding environment (including venue equipment) must be considered to prevent the occurrence of injury accidents.
Physical health self-examination method
People who exercise frequently during sleep tend to sleep soundly and seldom dream, and feel full of energy after waking up. If they have insomnia, frequent awakenings, many dreams, and poor energy after waking up, etc., if there are no other causes, the exercise method and exercise load should be checked. is it suitable.
2. Appetite People who exercise regularly have a good appetite. Sometimes the loss of water and salt due to excessive exercise load or excessive sweating will cause loss of appetite. Fortunately, eating about half an hour after exercise will restore the body to a quiet state and you will have a good appetite. .
3. In the early stage of weight training, due to the enhanced metabolism and consumption of more fat and water in the body, you may lose some weight. After a period of time, the weight will remain at a relatively stable level due to changes in muscle mass and volume. As you age, your weight should gradually increase. Under normal circumstances, the weight will be reduced more or less after each exercise and will return to the original level after rest. You can observe the impact of exercise on the body by measuring the weight before and after exercise and comparing them.
4 Pulse Athletes usually have a pulse of about 5-beats per minute or even less. Newbies have a pulse of about 7-8 times per minute. A decrease in pulse indicates that the level of training has improved. During exercise, if there is a trend of increased pulse at rest after exercise, it indicates that fatigue is gradually accumulating, and attention should be paid to reducing it. Amount of activity.
,Mastery of weight, reps and time
Readers often have this question: how much weight and how many reps are effective? It is very simple that the number of times of weight can be expressed by r. For example, 8r means that the training weight you choose can only be lifted 8 times at most.
