If you want to work out, what time period will be more effective?

Most people like to exercise in the morning, and there is an ancient adage of "smelling the chicken and dancing", but in fact, most people are not suitable for exercising in the morning, especially for some chronic patients, between 3 pm and 9 pm is the best time to exercise.

Zhao Zhixin, secretary general of the Beijing Scientific Fitness Expert Lecturer Group, believes that under normal circumstances, during the period from 3 p.m. to 9 p.m., the state of the body has reached a high peak, and it is most likely to accept changes in the amount of exercise and exercise intensity.

Zhao Zhixin pointed out that for some patients with cardiovascular and cerebrovascular diseases such as hyperlipidemia, cerebral thrombosis, and heart disease, 4 a.m. to 10 a.m. is called the black time period, because during this time period, due to the body's metabolism, there is less water in the body and the blood is viscous, which is very easy to induce periodic hypertension, hyperlipidemia and high blood clots, and exercise myocardial infarction and cerebral infarction also occur from time to time. It is best for these people to exercise after 3 p.m. when they are in very good shape.

For patients with respiratory diseases, it is easiest to exercise in the afternoon when the airways are at their most comfortable. When exercising in the evening, it is best to choose a place where people are not active and the air quality is relatively good. If the air quality is poor, it is best to exercise indoors, as air pollution in urban areas is worse in the afternoon.

Before exercising, it is best for patients to do some breathing exercises, such as walking training with three steps, one inhalation and one quick exhalation, which is very beneficial to increase the immunity of the lungs. Mornings are also a good time for people with respiratory problems to exercise, but it's best to choose near water with fresh air.

If you have rheumatoid arthritis, it's best to exercise around dusk, when your joints are most flexible. While everyone's joints are at their stiffest when they wake up, patients with rheumatoid arthritis are particularly severe. Therefore, patients with rheumatoid arthritis must pay attention to exercising according to their physical condition, and must not be forced.

Zhao Zhixin said that exercise is one of the best ways for diabetes, and it is best for diabetics to exercise after 40 minutes after eating, which is more conducive to the body of diabetic people.

Life lies in exercise, and exercise is good for health. But in the special season of autumn and winter, how to choose the right fitness time to achieve the best time to strengthen your body 14:00 19:

00 Human activities are controlled by the "biological clock", and arranging the exercise time according to the "biological clock" is more beneficial to health. Autumn and 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.

After eating: This is when more blood flows to the stomach and intestines to help digest and absorb food. At this time, exercise will hinder the digestion of food, and over time, it will lead to diseases of the gastrointestinal system and affect the health of the body. Therefore, it is better to sit still or semi-lie down for 30 to 45 minutes after exercising after meals.

If it is **, it is to practice after eating, about 6 to 8 o'clock in the evening, if it is to gain muscle, it is to eat after training, and it is more appropriate to eat from 4 to 6 o'clock in the afternoon.

I've seen Ronnie Kuhlman's workout video, and he chooses to work out in the afternoon. The world champion should be more valuable. Personally, I also feel that the afternoon fitness is more energetic and the effect is good. At night, I always feel unrefreshed and groggy.

Half an hour after the meal! The best time to workout is from 4 p.m. to 9 p.m. throughout the day! Because this is the time when the metabolism of the person is at its highest!

Let's do it in the evening. In the evening, there is more oxygen in the air, which is conducive to aerobic exercise.

If it is not long after getting up in the morning, the body temperature is low at this time, and the outside temperature is also low, so it is necessary to extend the warm-up time, so that the body can slowly warm up, and you will not feel uncomfortable when exercising, especially in winter, the temperature is low, and the warm-up time is longer than that of spring and summer.

Getting up early to exercise can keep you motivated throughout the day, and its benefits include: prolonging the high metabolic rate throughout the day, especially the afterburn effect of exercise, which is very helpful for fat burning. Increase concentration and make your body and mind feel happy!

Getting up early to exercise can make the day more energetic, and can also increase concentration and willpower. But it should be noted.

Extend the warm-up time and don't start exercising too hard right away to avoid injuries and make exercise more efficient.

To ensure that there is eating, most of the energy for exercise comes from sugars, and the metabolism of fat decomposition Duan Feng also needs to be assisted by sugar.

Sleep problems, if you didn't get enough sleep the night before, can more or less affect your morning training.

2) Afternoon session: (14:00 18:00).

At this time, the blood supply to the muscles of the body is sufficient, and your body temperature will be higher at this time, and training when the body temperature is higher will release more energy'Reaction and strength performance will be better, and the risk of sports injuries will be reduced. There are things to pay attention to during the afternoon training time:

Do a good job of sun protection, outdoor sports UV rays are likely to make you sunburn.

Hydrate more, no matter what time you choose to train, it's essential to stay hydrated. Outdoors, the body loses more water due to the sun's ultraviolet rays; There are fewer opportunities for sun exposure in the indoor gym, but an air-conditioned environment is also important for hydration.

3) Evening exercise: (19:00 23:00).

Exercising at night helps reduce stress, makes muscles and joints more elastic and less prone to injury. When she was a teenager, Qibi had a significant help in her growth in the evening sports club. Adults can also improve their immunity. Studies have shown that training at night will also promote growth and melatonin secretion, of which growth hormone is secreted most between 11 p.m. and 2 a.m., which has an effect on adolescent growth, or adult immunity and anti-aging.

There are things to pay attention to when training at night.

A small number of people train at night, which will make the sympathetic nervous system in a state of excitement, which will affect sleep, so exercising at night will make the sleep quality worse.

Unless there are special ethnic groups, most people choose to exercise during off-duty hours, and this time is also the time when there are the most people, whether it is a gym or a sports field, there are people everywhere. You will find that the equipment is always occupied by people, or you want to run, there are people everywhere, and you have to take a detour to run.

What time is the best time to get fit?

Share a set of exercises that are best for your morning.

With the wide application of mobile Internet technology and positioning technology, it is becoming easier and easier to exercise anytime and anywhere, and interest-based communities based on sports are also blooming in all directions.

Professionals generally recommend that a workout time is about an hour. Because our attention span decreases over time. Even if you exercise for a long time, the effect of the exercise must be unsatisfactory.

Let's talk about it in detail.

First, some people will always feel that the effect is not good for each workout time is short, and the time is too tired, how long is the most appropriate, for most people 1 hour is the best, 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.

Second, 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.

Third, the intensity of training is more important than the amount of training. 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.

Summary

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.

Why not adopt the approach of doing more with less?

Many fitness-loving bodybuilders like to soak in the gym, sometimes even twice a day, thinking that the more you train, the better. In fact, sometimes the pay and the gain are not necessarily equal!

Let's take a look at the conditions for achieving fitness results.

Muscle gain is due to the slight damage to the muscles caused by strength training, and the body will slowly repair after the end of training, and produce excessive recovery, so the muscles will become thicker and thicker like the cocoons on the hands.

Although it may not seem to have anything to do with time, it actually has a lot to do with it. It is often said that the level of training determines the level of the body, but in fact, it is the training intensity, not only the training volume, that has a direct effect on the fitness effect.

Strength training for muscle gain requires large weights, low reps, and multiple sets, and many people only remember multiple sets. In fact, in addition to large weights, strength training should also be well controlled, because the body has fully recovered and then exercised the fitness effect will be greatly reduced. (The number of sets and reps is based on the training volume, weight and interval time for intensity).

Fat loss and aerobic intensity are equally important, and the concept of aerobic walking for an hour and jogging for an hour is completely different. Just like a car burns oil, the faster the engine speed, the greater the horsepower, and the greater the fuel consumption per unit time, while fat is like the oil in the car, and the speed of the car is your running speed.

So instead of spending a lot of time, let your body do more effective and intense exercises per unit of time.

When you replace the light weight and multiple reps of strength training with large weights and low reps, control the interval time, and finally consider the appropriate number of sets and reps, the fitness effect will be 100 times stronger than before. (Generally, 6 8 movements are selected for each training, and 3 or 4 sets of each movement are sufficient).

Switch to a slightly faster way or high-intensity interval training, exercise with a high heart rate and rapid breathing, and don't think how good the aerobic effect can be while playing with your phone on a treadmill. (Of course, newbies need to take it step by step, otherwise it will be difficult to stick to it).

Finally, a word about the advice on the time of exercise:

Whether it's to gain muscle or lose fat, it's recommended to warm up first, then strength training, then cardio, and finally relax. Strength training is a little less demanding for fat loss, but higher-intensity strength training can also play a greater role in fat loss.

Timing: Warm-up for about 5 minutes, strength training for about 30 40 minutes, aerobic for about 10 20 minutes, cool-down for about 5 minutes, and the total duration of each workout is about 50 to 70 minutes.

For the average gym person, a regular training session of 50 to 80 minutes is more than enough.

In addition, if the time is too long, the intensity is enough to easily cause overtraining, which is not only difficult to recover and affect the next training, but also may lead to injury. (Students have a 45-minute class because they will lose concentration after 45 minutes, and it is not only difficult to increase the intensity if the exercise time is too long, but it is also easy to get injured).