Exercise

Exercise can improve people's constitution. The best time to exercise body activities by foreign ~ examine "biological clock" control, press "biological clock" pattern to arrange exercise time to health more beneficial. Winter fitness in the afternoon between foreign ~ examine ideal. At this time, outdoor temperature is higher, the body of its temperature is high, the physical strength abundant, and also compares easily excited, easier to enter into motion.

The best time of day to exercise

Afternoon: (foreign ~ 16:00) : is to strengthen the physical good time, muscle bear ability was 50 percent higher than other time.

Dusk: (from 17:00 ~ examine) : especially the sun, human body movement peak, depending on the ability to feel more sensitive, heartbeat frequency and blood pressure to rise.

Unfavorable athletic time

Have meal: at this time more blood flow to the gastrointestinal department to help digestion and absorption. Now hamper food digest, sports meeting of a long time, can cause gastrointestinal system disease, affect the health of the body. Therefore, after the best meditation or half lie 30 to 45 minutes after exercise.

After drinking: alcohol absorption into the bloodstream, into the heart, liver organs such as the brain. At this time the movement will accentuate the burdens of organ. Compared with postprandial movement, drunken movement on the human body to produce negative influence is bigger.

Health remind: outdoor fitness is not the sooner, the better

In cold winter, many people choose exercise to enhance immunity. However outdoor fitness is the sooner, the better? The health experts suggest: winter outdoor fitness appropriate after sunrise.

According to information, winter before sunrise ground temperature is lower, the morning air in release carbon monoxide, such as carbon dioxide pollutant is higher. In addition, car emissions of nitrogen oxides, hydrocarbon tail gas hydrates, lead such harmful pollutants also gathered at the ground, if a morning exercise, people will inhale a lot of smoke and poisonous gas. For a long time in this kind of environment exercise, may appear fatigue, dizziness, laryngitis etc disease, a health hazard.

Winter fitness and summertime fitness

Winter fitness, should be in at about 10 advisable. When the sun comes out bask in the ground, atmospheric start up and down, the polluted air convection to high altitude diffusion, to the human body violation will decrease. In addition, winter morning in lower temperature to the sun coming out for half an hour after it slowly ease

In winter and spring in the first two months, should escaped the morning rush hour. Six seven o 'clock air pollution

In summer, the sun came out early, can be in five six o 'clock exercise.

In peacetime, can choose at 10 o 'clock in the morning and three in the afternoon at four o 'clock to do the lesson hold or other sports. When air cleaner, right healthy relatively advantageous.

In a misty morning had better not in outdoor exercise. Because of the air pollution, fog contains many harmful substances. When people in fog do long wait for acuteness activity, when the body some sensitive parts contact with these harmful material and over-inhalhation, could cause a tracheitis, laryngitis, eye infections and allergic disease. So in foggy morning, we can put the morning exercise to change in indoor, must not go outdoors.

discern

(2) someone used to morning hollow when exercise, also some people claim night after dinner take exercise, what time exercise best? We think that the breakfast and dinner after half an hour or one hour after start exercising more be appropriate. Pre-dinner exercise may cause glucose fluctuations, probably due to delay caused by blood glucose is low, dine may be no medication and make high blood sugar, of course, may also is first low blood glucose, and then again because sappanwood jie reaction and exorbitant, so it's best to the sport time on postprandial.

To avoid the influence on the digestive system function, physical exercise in best after half an hour above dines again. After supper worth to advocate the physical exercise, because Chinese people mostly for dinner is more, and most people after dinner is read newspaper or TV programs, physical activity, this to reduce glucose little weight is very adverse. And

First is after a period of time should avoid movement. Because after games:

1. Stimulate intestines and stomach: after satiate meal campaign, will give intestines and stomach bring mechanical stimulation, make intestines and stomach is insoluble substance inside the left and right sides, fluctuation shakes, may induce vomiting, gastric convulsion wait for a symptom.

2. Blood stream allocation is disorder: the peptic after satiate meal needs a large number of blood to digest absorb, when muscles in the sports, also need a large number of blood to participate in, so they can seize digestive organ blood volume, leading to digest absorb a function disorder, this already mussily affects athletic effect and harm.

3. Affect athletic result: human body after eating the parasympathetic nerve body easy be restrained, if this opportunity to exercise, sports effect will be diminished.

4. Insulin after the meal is secreted rise, suppresses the muscles and brain use glucose powering, go against movement.

The optimal exercise time:

Research has found that high intensity exercise can undertake two hours after the meal, Moderate exercise should be arranged in the meal one hour undertakes; Mild exercise is in after half an hour to the most reasonable. Accordingly can launch several optimal exercise time:

The morning session: morning rises to the morning before breakfast

Morning session: after breakfast before lunch hours to 2

Afternoon session: 2 hours until after lunch before dinner

Evening period of time: 2 hours until bedtime after dinner

Above each period sport has advantages and disadvantages, such as the morning session: athletic intensity control undeserved word, easy cause hypoglycemia. By the afternoon session movement, then suffer again go to work, such as the job, housework objective factors influence.

Modern sports physiology studies show that the apogee of human body physical strength and nadir suffer airframe "biological clock" control, reach a peak in the dusk commonly. For example, the body's metabolism rate in the afternoon 4:00 to 5:00 will reach a peak, the body's flexibility, flexibility and to achieve the best condition, The beating of the heart and the adjustment of blood pressure is in afternoon 5:00 to 6:00 between the most balanced, and body smell, touch, vision also is in afternoon 5:00 to 7:00 between the most sensitive. Therefore, the comprehensive judging the dusk exercise the effect is better.

In addition, the human body is in afternoon 4:00 to 7:00 between hormone activity also in good condition, body adaptiveness and nerval sensitivity best also. So, the expert advocates the dusk exercise, but in evening period of time, attention should be paid to exercise intensity, otherwise intensity can make sympathetic high excitement, cloggy fall asleep.

Exercise precautions

The worst six exercise habits

Simply go to the gym doesn't guarantee you get good exercise. While reading a magazine, running side no breakfast to join aerobics class, these are many people often do, and the result is not so good as you imagine. This is private coach provided they see every day six of the worst physical exercise habit, they also provide the best method, lest you in the gym waste of time.

1. The edge sees book edge exercise

If you concentrate on the watch fashion magazine, that also means you can't also focus on your for sport. New York sports club fitness consultant Amy hoff says, the movement of reading is the most terrible things. "If you want to exercise, you'll have to concentrate attention to your body." She said. If you need to do something else good make exercise not so boring, hoff suggestion as your headsets on watching TV, that's not like read so need to concentrate.

2. Sports to sweating

Sports to sweating may make people feel got more fully exercise, but in fact it only allows you to lose a few pounds water. In addition to go against health beyond, what effect also do not rise. "Confused me three or four years one of the things that people still attempted to through many sweat to lose weight." American fitness industry practitioners federation chairman mark oliver qiqi binti said. "they in the environment of high temperature in sports, think that can reduce weight, but actually they do just let oneself dehydration." Sweating too much can cause cramping and other sports injury. When motion, please make sure your hand lay a bottle of water, they can keep hydrated.

3. Just ride fixed bicycle

Simply riding a bicycle or fixed on a treadmill up less than strength training effect. "Walk a mile you can burn 100 calories; but in the same within 20 minutes, if on the instrument do weight-bearing exercise, you can burn 300 to 400 calories." Mr Skilling binti said. Strength training can also help you strengthen daily life, such as climbing stairs or take heavy things that may be used of muscles, and help keep your muscle shape, delay because of age brought

4. Around muscle relaxation.

Ladies always afraid to lift weights will make oneself look like bodybuilder. Actually need not be afraid. Thought lifting weights and strength training will make women grow large chunks of muscle is actually a common misconception. "Unless you also played growth hormone, or it is unlikely to happen." Mr Skilling binti said, "do weights won't let you turn into a terrible monsters."

5. Hungry belly doing sports

Hungry belly do exercise is driving a car with no oil tanks, your body need energy to ensure operation. Some healthy snacks, such as oatmeal or bananas can drive to go to the gym in the journey becomes digest, and provide you with the next exercise additional energy. In the morning exercise this is especially important, because after a night, your stomach is empty, heat has to deplete. You need to give it to add some fuel, let it reboot.

6. Difficulty deep understanding

Go to the gym when what to do know what will will not good for you. For those who have assumed gym, one of the worst habit is to the gym, try to patrol lap according to the people around them do it. There are usually some gym coach. Mr Skilling binti suggest take advantage of these coaches. "If you really have doubt, want to know the correct forms of exercise, don't hesitate to consult them." She said: "you must know how to avoid sports injury." Likewise, when you new attended a fitness class, have any discomfort or concerns to want to let teacher knows, your body will benefited from.