When is the most suitable time to do exercise

High-intensity exercise can be done up to two hours after a meal; Moderate exercise should be scheduled one hour after meals; Light exercise is most reasonable to do half an hour after eating. Best time to exercise: 3 p.m. to 5 p.m. is the best time to exercise.

For example, in the morning: when the human body performs strenuous exercise, it can promote the sympathetic nervous system to be excited, and this rapid change can make a series of changes in the body, and affect the mental state throughout the day, which is harmful to health. In addition, blood sugar is at a low level during this period, and exercise will consume a large amount of blood sugar, which can easily lead to symptoms of hypoglycemia.

In the morning and afternoon, exercise is affected by objective factors such as work, work, and housework.

Exercise should follow the natural law of "sunrise and sunset", generally vigorous exercise is better in the morning or morning, and it is suitable to do some light aerobic exercise in the afternoon or evening, so as not to affect the quality of sleep (good sleep quality also raises people "sleeping beauty" is like this), so that the body can repair itself, adjust, replenish and balance the "work" state of the whole day, and prepare for the normal "operation" of the next day.

Exercise (indoor and outdoor) generally needs to reach more than 30 minutes, not less than 1 hour a day, it is advisable to feel relaxed and refreshed after exercise without a sense of fatigue, do not overdo anything, it is best to adjust the exercise time appropriately according to your physical fitness.

Exercise time is the time it takes to complete a complete exercise workout, but does not include breaks in between.

Generally, three indicators are used to evaluate exercise time: net exercise time, time period and body reaction cycle.

Net exercise time refers to the time spent in a state of pure exercise, such as continuous exercise time, or exercise time other than rest during intermittent exercise. A period of 30 minutes is defined as a 30-minute period in intermittent sports (intermittent breaks in continuous sports), such as table tennis, badminton, etc. The body reaction cycle is based on the body's response.

Exercise can cause some reactions in the body, such as fever, flushing of the face, stretching of the joints of the whole body, slight sweating in the front and back of the body, slight fatigue of the body, obvious feeling of rapid heartbeat, deepening and accelerating breathing, etc. The time it takes from the start of exercise to the time when the body responds to the above level is a bodily response cycle.

To achieve a certain fitness effect, the exercise time is generally based on the completion of the net exercise time of 30 45 minutes, or 1 2 periods (30 60 minutes), or 1 2 physical reaction cycles. Healthy people who have a foundation in exercise and have good physical function can exercise for 2 3 exercise periods (60 90 minutes) or 2 3 physical reaction cycles, and the net exercise time can also exceed 45 minutes to reach 60 minutes. The ** exercise time of weak and chronic patients can be adjusted appropriately to complete 20 to 30 minutes of net exercise time, or an exercise period (30 minutes), or a body reaction cycle as well.

You can also use multiple times and short periods of time to exercise, such as exercising for 10 15 minutes, resting for 5 10 minutes, and then continuing to exercise for 10 15 minutes.

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!