What is the best time for minors to exercise in the morning and evening?

The most scientific, just an hour, experts said, now you are still a teenager, an hour is appropriate, remember not to do strenuous exercise, every exercise to do preparatory activities!

Xu Kai, an associate professor at the Department of Sports and Human Sciences at Nanjing University of Physical Education, suggested that 150 minutes can be allocated to 30 minutes of exercise per day, which can be done continuously or in sections, but not less than 10 minutes each time.

Among them, aerobic exercise should be 3-5 times a week, such as walking, jogging, cycling, swimming, etc.; Strength exercises should be done 3 times a week or once every other day, such as push-ups, sit-ups, etc.; Flexibility exercises can be done every day. Exercise should also pay attention to the "matching", the best exercise intensity, to be a little tired after each exercise is appropriate.

Any amount of physical activity will make you feel good. The minimum amount of physical activity to prevent illness is at least 30 minutes a day. For those who can measure their energy expenditure, it is advisable to consume 150 calories per day.

However, activities that don't have calorie consumption meters are also good for your health. It is simply measured by more than half an hour of physical activity or physical activity per day. This means walking two bus stops in the morning and another 10 minutes on the way home.

10 minutes to clean the house and 10 minutes to ride a bike. Or play basketball or dance for 30 minutes with your siblings, friends, or children.

If you want to increase the intensity of your physical activity, you can add a few minutes of activity each day or gradually increase the pace of walks or other activities. Of course, half an hour is only the minimum recommended. Of course, the more time you spend on activity, the more health benefits there will be.

2 hours.

Exercising too much hurts the body.

One to two hours of small workouts are sufficient.

45-60 minutes, so that's enough. It is easy to get tired after a long time.

Some people will always feel that the effect is not good for each short workout time, and the effect is too tired for a long time, how long is the most appropriate, 1 hour is the best for most people, and some friends ask why? In fact, the efficiency of fitness is inversely proportional to the time to a certain extent, and the longer you stay in the gym, the lower the effect of fitness.

1.As time increases, our ability to concentrate decreases.

In psychology, our focus time on activities such as fitness and sports is about 40 minutes, and then with the increase of time, our attention will decrease, we all know that especially in strength training, whether the innervation can lift weight, the mind should focus on the muscles, feel the contraction of the muscles, in order to achieve the best exercise effect.

However, if the single training time exceeds this time, the concentration decreases, and the nervous system changes, then the probability of deformation, injury, and strength loss will increase, which will directly affect the fitness effect.

Especially for friends who have just started fitness, in fact, it has been too long, and there may be some emotional aversion and tiredness to fitness.

2.Training intensity is more important than training volume.

Training intensity and training volume is feud, and we generally choose training intensity as the key to improve the training effect, training volume refers to the amount and time of a fitness exercise, training intensity can represent weight, speed, length of rest time, etc., especially for friends with higher fitness levels, the training time can be short, but the training intensity must not be small.

3.Training Intensity" Training time.

As for how to arrange this short 40 to 60 minutes, it is important to increase the training intensity, first of all, increase your training load, increase the weight or number of sets, and then strictly control the rest time between each set, and control the rest time is very important.

In the gym, we generally do not pay attention to their rest time, may be a group of exercises, casually play with the mobile phone, 5 minutes have passed, therefore, reasonable arrangement of training intensity, control of training time is an important principle of effective fitness, if grasped, you will find that although the training time is reduced, but can get the fitness effect that can not be obtained for a long time.

Don't judge the effect by the training time, you should feel the contraction of the muscles more, pay attention to the form of the action, pay attention to every training at the moment, is the right way, the longer the training time, the easier it is to cause overtraining, and this is what every trainer should avoid.

Many people have the habit of exercising in the morning, and morning exercise generally does not affect normal work and study in terms of time, and can promote people to change from sleep to wake up faster, improve the function of various organ systems in the body, and prepare for a day's work and study. However, morning workouts aren't for everyone, and they're not flawless.

From the perspective of the law of physiological changes in the human body, the unfavorable factors of early morning exercise are:

a.At around 6 a.m., the body's blood pressure begins to rise, and the heart rate gradually increases, reaching its peak around 10 a.m. If people with coronary heart disease and high blood pressure exercise during this time, they are prone to cardiovascular and cerebrovascular accidents, especially when they are engaged in strenuous activities.

b.At 6 or 8 o'clock in the morning, the cohesion of platelets is significantly enhanced, and the blood is relatively viscous at this time, and exercise during this time period will also increase the chance of cardiovascular and cerebrovascular infarction.

c.After a night's sleep, the body is not replenished in time in the morning, and the body is in a state of relative lack of water, the amount of blood circulating in the body is relatively insufficient, and the blood viscosity is high. For ordinary people, exercise at this time will affect the blood flow rate of the whole body, and cannot meet the body's demand for oxygen during exercise; For people with some physical diseases, it is easy to induce myocardial infarction due to the sudden change from a resting state to a motor state.

From an environmental point of view, many people like to exercise before dawn, and at this time the atmospheric activity is relatively static, and various industrial and domestic exhaust gases are not easy to dissipate, and this is also the time of the day when air pollution is more serious, so it is not conducive to exercise.

The best time for exercise is from 10 a.m. to 12 p.m. and from 3 p.m. to 7 p.m. every day.