Every day after dinner, Grandpa would always take a walk on some quiet path

Shaking that thicker hula hoop can slim down the waist, but it's best not to do it right after eating.

From a sports medicine point of view, running at night is more scientific. As long as you master the intensity of exercise, running at night will also make you sleep better.

Slight fatigue is just time to rest.

Jiao Wei said that sports medicine has proved that when you first get up in the morning, the operation of various organs of the human body is still at a low level, and exercise at this time is more dangerous for people with fragile cardiovascular function. The mobility of the human body is fully developed at night, when the body is more likely to adapt to the rhythm of movement.

In terms of the external environment, the latest research shows that the carbon dioxide index is highest in the air in the morning, and the dust suspended in the air the day before has not completely disappeared, so exercise at this time is far less good than the environment at night.

In addition, the slight fatigue caused by moderate exercise at night needs to be relieved by sweet sleep, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry about the impact of exercise on sleep.

Evening workouts start with a walk.

According to the recommendations of the American College of Sports Medicine, it is best to run at night for 30-60 minutes more than 3 times a week. The intensity of exercise should be within the range of "no more than 120 beats after 5 minutes of running, and no more than 100 beats after 10 minutes". If the heart rate is too fast, you must reduce the amount of exercise; If you can talk to others while exercising, it means that the intensity of the exercise is acceptable.

People who don't have the habit of exercising can start by walking for 20 minutes a day and walking for 25 minutes in the second week; increase to 30 minutes in the third week; Add some jogging in the fourth week; In the fifth week, walking and jogging are equally important; Eventually, I ran slowly.

All exercise requires preparation, and running in the evening is no exception. Jiao Wei said that gently pressing the legs and doing squats before running can make the heart and muscles enter the exercise state faster. If you start with a few steps, then walk briskly, trot, and finally start running, you can also warm up effectively.

When running, the stride is slightly larger, the chest is straight, the abdomen is tucked, the eyes are forward, the upper body is slightly leaned forward, the arms are naturally swinging at the sides of the body, the concentration is concentrated, and the breathing is natural and even.

When running, try to choose places such as park paths and school playgrounds with less traffic, ventilation and good air, and it is best to have elastic ground such as mud and grass.

Running shoes need to be changed frequently.

Jiao Wei said that she often sees people who wear very little at the beginning of running, and although it may not be cold, they are prone to catching a cold when they relax after running, so it is still necessary to pay attention to keeping warm.

Although the intensity of running at night is not high, the sneakers should still fit and have soft soles, and it is best to change into special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes should not be worn for a year or two, and changing them frequently is conducive to correcting the running posture.

Jiao Wei told reporters that due to the low running intensity, he could run half an hour after eating. Because this exercise doesn't affect sleep, if you don't eat too much for dinner, it's okay to be a little late.

If you wash your feet with warm water for 15-20 minutes after running, it can dilate the blood vessels in your feet, promote blood circulation, and make people fall asleep easily.

Every day after dinner, Grandpa would always take a walk on that [secluded] path.

Quiet. Interpretation]: Quiet and quiet, refers to the cold and quiet of a place.

Examples: secluded woods, secluded alleys, secluded valleys. The shadows of the trees are swaying, and the night is exceptionally quiet.

Of course it will, but the body will be unhealthy, and it is recommended that you eat a little low-calorie food!

It's best to go for a walk half an hour after eating. It is good for the stomach.

(1) reflects the relationship between distance and time;

2) the possibility of resting somewhere;

3) 45 minutes;

4) 900 meters;

5) The average speed in 20 minutes is 900 20 = 45 (m min), the average speed in 30 minutes is 900 30 = 30 (m min), and the average speed in 45 minutes is 900 2 45 = 40 (m min).