When is the best time to exercise each day, and how long before exercising to eat?

The best time of day to exercise.

Many foreign scholars have revealed that the state of the human body's ability to change day and night. 8 a.m. to 12 p.m. and 2 p.m. to 5 p.m. are the time when the speed, strength and endurance of the chicken are at their best.

From 3 to 5 a.m. and 12 p.m. to 14 p.m., it is at a relatively low level, and if you are engaged in sports during this time, fatigue is likely to occur, and the probability of sports injury is high when the "load" is too large.

Eat 1-2 hours before exercise and not eat too much.

This is my current fitness program, I am currently **, I used to play football for a few years, I like all kinds of sports, I personally think my athletic talent is still very good, you can refer to: 1: Every morning at 6 o'clock 7 o'clock after getting up to drink a glass of water, and then bring headphones to run, before running do a simple wrist and ankle warm-up exercises, jogging for at least half an hour (beginners can run appropriately according to their own physical conditions and conditions, 10 minutes can also be, and then slowly increase the running time), You should know that running too short will not have much effect.

It is better to be able to run and sweat. 2: Do stretching exercises after running, pulling legs and hanging arms.

Then the rotation of the whole body opens the motor nerves, and after the end, you must press the legs, to the extent that the legs are sore, but you must press lightly, and you can press for 1 or 2 minutes. 3: Skipping rope or dumbbells, boxing (empty fighting).

These can be optional4: push-ups, sit-ups or other sports equipment can be done anytime and anywhere, these should be done every day 5: It is best not to do too much exercise at night, so as not to affect sleep with excitement.

Finally, I attach my sports motto: 1 word: practice 2 words:

Insist on 3 words: practice 4 words every day: 5 words step by step:

If you want to hurry, you can't reach 6 words: persistence is victory.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

If you are playing sports, it is better to have around 5 p.m., because this is the time when people's nerves are the most sensitive, and their reactions, speed, etc. are also the best. You can't eat too much before exercising, you can eat lunch at normal times, and by 5 o'clock you can digest it, and a slight feeling of hunger can make people concentrate. If you exercise for a long time, it is better to eat high-protein meat, and if it is short, you can eat some sugar.

The afternoon is better. Eat 20 minutes after exercising. It is best to eat boiled eggs instead of egg yolks

What if you do aerobic on an empty stomach in the morning?

If you don't have low blood sugar, then you can try fasting aerobics. At this time, the body is short of glycogen, and low- to medium-intensity aerobic exercise is carried out, and the proportion of fat energy supply is greater (high fat burning efficiency).

Even if you have aerobic fasting, in order to prevent fatigue, nausea, dizziness, etc. during exercise, you can drink a glass of black coffee before exercising, or eat a piece of whole wheat bread a little, and then eat carbohydrates + protein + vegetables after exercise.

What if it's too late?

You need to leave a certain amount of time after exercising, otherwise it may affect poor sleep, of course, if it is too late, you can avoid high-intensity exercise, so that you will not stay up late.

After breakfast, you can do some low-intensity exercise one hour to one and a half hours, and two hours after breakfast is about the same, you can do high-intensity and laughing exercise normally.

Do not do strenuous exercise within half an hour after eating, as it will greatly affect the digestive function and thus affect the health of the body.

For example, you can eat a little chocolate. In fact, the main thing is to replenish sufficient water, and your lack of water strength will definitely be reduced.

If you start training at 7 o'clock, you will have to finish your meal at 6 o'clock at the latest. 5dian30 or 5 o'clock is fine.

Generally, after training, remember to add a little sugar, and you will get a small piece of chocolate, 3 yuan, a piece, break it, eat half before training, eat half after training, and basically get it.

If you eat flowers, eat before 5 o'clock, don't be too full. Or an hour before exercising, eat two slices of bread, bananas, etc., and drink some sports drinks during exercise.

A small amount of staple foods. Be sure to eat sparingly and an hour before exercising.

Let's go about eight o'clock, eat more fruit, and milk or something.

At 5 o'clock, eat high-calorie, stomach emptying generally takes about two hours.

Eat between 5 and 6 o'clock, and eat mainly to replenish protein and water.

Some leisure exercise can be done an hour to an hour and a half after eating, and vigorous exercise can be done normally after two hours. But remember not to do strenuous exercise within half an hour after eating, as it will easily affect your health and affect your digestive function.

You can do a workout after an hour. The best exercise after a meal is brisk walking, which is easy and safe, and jumping rope is also good, but don't jump too fast. As for handstands, there is a certain degree of difficulty and danger, so it is better not to do it. In fact, jumping rope can strengthen the chest.

Start exercising half an hour after eating, and don't exercise too much at first

You can only participate in sports half an hour after eating.

According to the intensity of exercise, light exercises such as walking, walking, square dancing, and tai chi can be carried out half an hour to an hour after meals. Moderate exercises such as jogging, ** gymnastics, cycling, etc., can be done one hour to two hours after eating. High-intensity sports such as long-distance running, rope skipping, playing football, and basketball should be done two to three hours after eating.

In terms of meal size, if you eat a large amount of food before exercise and eat mainly protein and fat foods, these foods are not easy to digest, it is best to exercise more than two hours after meals. If meals are small and the food is dominated by carbohydrates, vegetables, fruits, or liquids, the time between eating and exercising can be shortened depending on the intensity of the exercise.

Half an hour to an hour after eating, you can exercise.

At the age of 17, you are still in the development period, so there is no need to pay too much attention to your diet, just pay attention to your protein intake.

Breakfast bread, milk, eggs and whatever.

If you eat before exercising, you have to eat at least half an hour before (I'm talking about a little belly padding, not a meal), if you just finish exercising, it's easy to get appendicitis.

After exercise, protein is generally supplemented, such as milk, protein powder, egg white, etc., and half an hour after exercise because it is best to eat, and the effect of eating before going to bed is also good. In the case of egg yolk, one a day is about the same, and the egg yolk is high in cholesterol.

Another point, don't ignore the intake of carbs, carbs are also very important.

If you are building muscles and intensity, you should supplement with more milk. You can practice an hour and a half after eating, and after practice, if it is a girl dancing or something, don't eat, and if you gain muscle, drink milk after a while.

1 hour is enough, my breakfast is oatmeal. Steamed buns, peanut butter, and occasionally milk

It can be supplemented 30 minutes after exercise.