Is it good to exercise before bed? Is it OK to exercise before going to bed?

You can exercise, however, not too long, warm up, and you'll be fine.

Sleeping and exercising is not good, it will affect sleep, and it is also bad for the body. You can exercise before 2 hours before bedtime.

What is the relationship between physical activity and healthy sleep? Does exercising before bed improve sleep quality? In this regard, the reporter interviewed some experts and scholars in the field of sports.

Chen Jiaqi, an expert in exercise physiology and a professor at Tianjin University of Physical Education, said in an interview: For professional sports teams, if they want to improve the training effect and competitive level, they must increase the amount of exercise. When you exercise, you must have enough rest, and sleep is the best way to recover.

But there is a paradox here, athletes have a limited amount of time every day, and to increase the amount of exercise, it will inevitably increase the intensity and time, so that the time for rest and sleep will inevitably be reduced. To solve this problem, we must start by improving the quality of sleep. Therefore, ensuring high-quality deep sleep is the key to improving sleep quality, as well as relieving fatigue and restoring physical strength.

When talking about the role of exercise in promoting sleep quality, Chen Jiaqi said that for ordinary people, a moderate amount of physical exercise can promote the secretion of substances that inhibit excitement in the human brain, promote deep sleep, quickly relieve fatigue, and thus enter a virtuous circle. But the fatigue caused by too much exercise will lead to over-excitation of the brain, which is counterproductive. The amount of exercise referred to here varies from person to person.

Chen Jiaqi believes that excessive exercise before going to bed will excite the brain, which is not conducive to improving sleep quality. Professor Hu Yang of the Department of Chemistry of Beijing Sport University said in an interview that Japanese scholars have recently believed that exercise before bed can promote sleep quality. Experiments have confirmed that people's poor sleep has a lot to do with the temperature of the human rectum.

The faster the rectal temperature drops, the easier it is for the person to fall into deep sleep. Studies have found that doing light exercise, such as jogging, before bedtime can promote an increase in body temperature. When the body sweats slightly after jogging (the time of this exercise varies from person to person, generally 20 to 30 minutes is appropriate), stop immediately.

At this point, the body temperature begins to drop. When sleeping after 30 to 40 minutes, the person will easily fall into a deep sleep, thus improving the quality of sleep. At present, many professional athletes like to do massages before bedtime, which also proves the reliability of this view from a psychological and physiological point of view.

And the popular folk saying "take a hot bath (feet) before going to bed and sleep comfortably and well" is also in line with this new view.

It is not very good to exercise before going to bed, and the effect of exercise is not the best for a while, and if the amount of exercise is not well controlled, it will affect sleep.

Best time 14:00 19:00

Human activities are controlled by the "biological clock", and it is more beneficial to health to arrange the exercise time according to the "biological clock". Winter fitness in the afternoon at 14:00 to 19:00

00. At this time, the outdoor temperature is relatively high, the human body itself is relatively high, the physical strength is also relatively abundant, it is easy to get excited, and it is easier to enter the state of exercise.

Afternoon: (14:00 16:00): It is a good time to strengthen your stamina, and your muscles can withstand 50 more than other times.

Twilight: (17:00 19:00): Especially when the sun sets, the body's motor ability reaches its peak, the visual and auditory senses are more sensitive, and the heart rate and blood pressure also rise. Time not to exercise.

It's not good, wait until your body recovers before sleeping.

It is not advisable to do too strenuous exercise before going to bed, and it is not advisable to excite the nerves too much or overly tired. Also, if you sweat, you must stop sweating and take a shower only after your heart rate has stabilized and your body temperature has dropped.

It's tiring to be in the service industry, and I don't know why you still have so much energy to do a lot of physical exercise. It is recommended that if you want to channel your emotions, you can do some aerobic exercises before bedtime, such as yoga or Pilates; Or listen to your favorite ** (preferably light**), which is not only conducive to sleep, but also relaxes the tired body and mind, and allows the sympathetic nerves to get normal alternation.

Analysis: Suggestions:

It can be said that exercise before going to bed is not good, and it is not good for the rest and nourishment of the brain, so it is not necessary to exercise vigorously.

It is best around 4 to 5 p.m., followed by 2 to 3 hours after dinner. Because at this time, the body's adaptability and whole-body coordination ability are strong, especially the heart rate and blood pressure are relatively stable, and it is most suitable for physical exercise. From the perspective of the external environment, at this time, the plants have carried out a day of photosynthesis, the oxygen content is relatively sufficient, and the temperature is relatively moderate, which is conducive to exercise.

Office workers who can't exercise in the afternoon can do so around 9 or 10 p.m. Exercising at this time can completely relax the brain and relieve mental tension. Evening workouts can also burn more calories and reduce fat storage.