How to exercise most effectively in the morning after waking up and 20 minutes before going to bed

Do 50 sit-ups every night before going to bed, and do exercises in the morning, but it is not recommended to do strenuous exercise.

50 sit-ups is not wrong at all, as long as you stick to it, you will feel very effective, it is best to exercise your waist in the morning, and you will feel good all day.

Personally, I think it's morning

Do you want to do as much as you want??

20 minutes??

Walking: Walking sports medicine research results reveal that brisk walking is one of the simplest and most effective aerobic fitness exercises. Exercisers must master the intensity on their own according to their health, physical strength, age and habits.

The speed should generally be controlled at 100 to 130 metres per minute, and each walk should last no less than 20 minutes. It is best to choose to walk in a place with fresh air and a quiet environment before dinner or half an hour after eating.

Jogging: Jogging is the most popular aerobic metabolic exercise method in the world today, which has a good effect on maintaining good heart function, preventing the decline of heart function, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis, obesity, etc. The speed of jogging should not be too fast, it is necessary to maintain an even speed, subjectively do not feel uncomfortable, and objectively control the heart rate at 180 minus the number of years per minute.

For example, a 30-year-old person should have a heart rate of 180-30=150 beats per minute when jogging, exercise for no less than 20 minutes, and no less than 4 times a week.

Alternate running and walking: There are two ways to alternate running and walking: one is to walk first and then run, that is, walk for 1 minute and then run for 1 minute, alternately. You can adjust the amount of exercise every two weeks to shorten the walking time and increase the running time.

The other is to start exercising by walking, and gradually transition to jogging instead of walking. Exercise can last from 20 to 30 minutes, no less than 4 times a week.

Swimming: Swimming fitness is a whole-body exercise that uses the buoyancy, resistance, friction of the human body in the water, and the human body is in a weightless state in the water, which is suitable for all kinds of people. The intensity of swimming fitness exercise is roughly similar to that of running, and the heart rate per minute can be controlled at 180 minus the number of ages, and then subtract 10, for example, a 30-year-old person, his heart rate when swimming can be controlled at 180-30-10 = 140 times per minute, and the exercise time is not less than 30 minutes, not less than 3 times a week.

Exercising at night is effective (the air quality is not good before sunrise in the morning, and it is not suitable for morning exercise until the sun comes out) Benefits of exercising:

1. Physical exercise is conducive to the growth of human bones and muscles, enhances cardiopulmonary function, improves the functional status of blood circulatory system, respiratory system and digestive system, is conducive to the growth and development of the human body, improves disease resistance, and enhances the adaptability of the organism.

2.Reduce the risk of heart disease, high blood pressure, diabetes and other diseases in adulthood.

3. Physical exercise is one of the most active and effective means to enhance physical fitness.

4. It can reduce the risk of you entering the aging period prematurely.

5. Physical exercise can improve the regulatory function of the nervous system, improve the nervous system's ability to judge the intricate changes in human activities, and make a coordinated, accurate and rapid response in a timely manner; It enables the human body to adapt to changes in the internal and external environment and maintains the normal progress of the body's vital activities.

Related to exercise intensity. At the beginning of exercising, you will feel very tired, after a period of adaptation, enter the so-called plateau period, people will not feel tired after exercise, but feel excited, at this time to avoid exercising half an hour before going to bed, otherwise you will not be able to sleep. There is also a situation where you feel very tired after a workout, your whole body is sore, it is difficult to fall asleep, and you will be tired the next day.