Bicycle into cars, stairs into the elevator, walk into a car ...... office workers to eat more and more, less and less physical exertion, health level also will be worse. Obesity, the original monopoly of the old fatty liver, diabetes, cardiovascular and cerebrovascular diseases have also appeared in the early prime of life and even the young man, which we have to ponder. Fortunately, many people have realized this problem and began physical exercise, but because of the lack of professional guidance, a lot of sports and fitness aspects still haunt them, in which the relationship between exercise and time is one of them.
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Day period for exercise
In daily life, almost everyone has such a feeling: sometimes energetic, full of emotion, but sometimes feel myself tired and depressed. This is the biological rhythms at play. Biorhythm is a 24-hour increments manifested body activity consistent, regular pattern of change in the course of life, from the molecular, cellular to the organism, groups, each level has a time period of this apparent phenomenon.
In general, the day the best exercise time is 10 ~ 4 to 6:11 pm and in the morning, two hours in the body more active state, if the exercise in both time period, will be able to play to "icing on the cake" role.
10:00 -11 points
The spring, the day the morn. After a night of rest, physical strength has been fully rest, more abundant spirit in motion. Also, at this time the best air quality, pollutants in the air the previous day after settling overnight, the sun comes out plants through photosynthesis produces oxygen, fresh air, high oxygen content. At this time, it is recommended that people wait until the sun comes out, you can choose some, such as walking, jogging, tai chi and other similar sports.
16:00 -18 points
This time, sunny, suitable temperature, because neither cause drowsiness discomfort disappeared lunch food, but will not affect night sleep. In fact, some of Zaichi no problem, but do not adjust the time too late, it is easy to cause insomnia. And this time exercise, muscle injury after sufficient time for recovery, reduce pain and physical recovery of great benefit, to increase strength and improve physical strength is also the most favorable. Some late and in a state of fatigue especially high-intensity exercise, which is not desirable, it is possible in particular often do high intensity training but fatigue occurs when the heart rate disorders, increased blood pressure.
Year period for exercise
Exercise winter will reserve is the amount of exercise to achieve a certain reserve, not too much strength, but the number of sports must be. Do not "cat Winter", a winter did not move. If indeed northern outdoor weather is too cold, we can choose some strength training room, 2 to 3 times per week for multi-frequency, low weight, no intermittent exercise it.
Spring training must be big strength spring as temperatures rise, according to the amount of the reserve in winter, spring and summer will be some high-intensity exercise, the amount of previously accumulated have a qualitative leap. Men and women of principle exercise some differences, men take 3 to 4 times a week the weight of large number of small, long intermittent exercise principles, to last three months or so, you'll find three weeks training muscle strength is much better than the original, but do not get too excited, it is false, only sustained exercise muscles have a very good development. Women can still be kept small weight more times, the principle of non-intermittent exercise. Some girls will become worried Schwarzenegger, it need not, because you did not reach the level of male hormones in men, and no amount of exercise intensity big men.
Fall is a good season harvest results. Recommends first strength training and aerobic exercise, and weight loss reduce fat had a significant effect, under anaerobic conditions glycogen consumption is the largest, under aerobic conditions will be full of fat burning, glycogen depletion is almost later, it will quickly consume fat, so strength training is the best way to lose weight fat burning.
Seasonal sports according to points, 7, 8, September is the best strength training, because autumn is the harvest season, and suitable temperature, it is more peaceful state of mind. That is why the games are generally held at the reason for this season. Aerobic exercise such as running, swimming, playing like it can be carried out throughout the year.
Good movement before meals or after dinner sports good
Under normal circumstances, whether you are to lose weight, increase muscle shaping or after a meal 40 minutes after the movement is more suitable, both to protect the digestive system, without hypoglycemia. However, if you suffer from digestive system diseases, digestive function is poor, it is recommended after exercise eating better. In addition, if you are a yoga enthusiast, then, according to the motion characteristics of the operation itself, but also the best fasting exercise.
Before and after exercise will do two things
It must be done before exercise warm-up and preparation activities
Young people often outdoors running, playing ...... or to prepare activities and then exercise more appropriate, because no body before exercise muscle adhesions, joint lock, if one up on playing, running is easy to hurt the joints and we often use muscles. Warming is not the same with the warm-up, warm-yourself closer to heat up, simple jogging and brisk walking can prepare activities closer to the action to do exercise, the effect is to stimulate every muscle to mobilize muscle excitability. Warm up well, the next movement will ease.
For some older people, to be at the right temperature and the environmental movement, the intensity is not too large, such as brisk walking and jogging, imitating various animals crawling movements, tai chi and other soothing movement are more suitable for the elderly. The elderly must take joint motion as the focus of conservation, protection may well lead to more serious injury consequences.
Be sure to stretch after exercise
Most people will ignore movement stretch this link. The stretching may be mainly in nerve and muscle stimulation in preparation for the main event, stretching after training mainly to the main carding and promote recovery. So what's the draw? It is mainly to improve the quality of flexibility and thus make other activity to be more fully exploited, is stretched by a pulling force on the parts of the body or the use of gravity, body posture, actions and initiatives active muscle contraction, etc. of muscle stretch.
Some high-intensity strength training for men, and more to pay attention to stretching, because during exercise muscle contraction too often lead to stiff and strong, may cause serious damage, not stretched muscle contraction at this time but in a spiral contraction, if it is not completely open comb, some nutrients and blood can not be better transported, resulting in no better shape the development of the muscles, leading to worse long-term muscle stiffness and pain, the next training muscles are still stiff state, it is likely to cause injury and damage, but also to stretch the muscle development play a crucial role.
Understand the relationship between sports and fitness and time, allowing us time to exercise more effective, better. Nevertheless, the most important thing is perseverance sport, only perseverance, make exercise a habit, we will make our bodies healthier, more pleasant mood.
Further reading: What is the best exercise temperature
In fact, the temperature is going to affect the motion, within a certain range, the higher the temperature, the more suitable for sports, because the viscosity and elasticity of the muscles are related to temperature, the higher the temperature, viscosity and elasticity will fully play its role, stiff muscles less likely, then do the action will not cause damage, which is why doing the warm-up before exercise to do why. Furthermore, a suitable temperature can mobilize the body's excitability, if the cold conditions, move some people are too lazy to move, let alone to warm up. In fact, at low temperatures can also exercise, but should try to choose an indoor sport, and be sure to do warm-up and preparation activities, especially old friends.
(Author: Yu Hai Editor: Wang article from the "Health Nutrition" magazine)
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