It is best to exercise early or at night. The biggest function of exercise is to help our health. As the saying goes, life lies in exercise, which shows the importance of exercise. Reasonable exercise every day can promote people to keep healthy, so is it better to exercise early or late?
Exercise early or late. 1 Exercise at night is better than exercise in the morning. The specific benefits are as follows.
First, the air at night is better than in the morning, because plants don't have photosynthesis at night, so they don't emit a lot of carbon dioxide. At this time, the oxygen content in the air is relatively high, so the oxygen content in the air is obviously higher than that in the morning. At this time, it is suitable for aerobic exercise, the body will absorb more oxygen, and the effect of improving cardiopulmonary function is better than that in the morning.
Secondly, the blood concentration of human body is thinner at night than in the morning, so the burden of circulatory system during jogging and fitness is lower than in the morning.
Third, aerobic exercise at night can effectively improve the metabolic level in the body. Because the metabolic rate of human body is low at night, it can effectively improve the basal metabolic rate after running.
Fourth, it is helpful to sleep after exercise at night, and it is better for improving sleep treatment.
The best time in the morning is after the sun rises in the morning.
After sunrise, the dust and toxic substances in the air are the least, plants begin to carry out photosynthesis, and oxygen in the air begins to increase. This is a good time for exercise and morning exercise (but avoid exposure after sunrise).
Wrong time in the morning 1. Before the sun comes out in the morning.
Many people think that the earlier you exercise in the morning, the better, because they think that the less dust in the air at this time, the cleaner the air is. But the problem is that the oxygen content in the exercise air is the least at this time, because after a night of consumption, oxygen has dropped to the lowest point.
Evening is a suitable time for exercise. 1. When the sun goes down.
Work at sunrise and rest at sunset. Whether in ancient or modern times, the sun sets in the west, it is the time to end the day's work and relax. At this time, the oxygen content in the air is extremely high. Proper exercise at this time can not only release the work pressure, but also strengthen the body, which is a good exercise time (but pay attention to avoid crowded areas and choose places with good air conditions, such as forest areas and green belts far away from people).
Wrong time at night: 65438+ 0-2 hours before going to bed for strenuous exercise.
Intense exercise before going to bed affects people's sleep quality, and even causes nervous excitement, sleep difficulties and nightmares. Exercise before going to bed is not recommended.
Is it better to exercise early or late? 2 misunderstanding 1. The air is fresh in the morning. Is exercise good for your health?
Truth and error
Some people think that the air in the morning is very fresh, which is very suitable for exercise and will be better for your health. In fact, the air in the morning is not as fresh as everyone thinks.
According to scientists' tests, in a day, the air is freshest only at around 10 and 3-4 pm, while the air pollution is serious in the morning and evening, and the peak time of pollution is around 7 pm and 7 am respectively.
So exercise at this time, because there are a lot of pollutants such as dust in the air, which is easy to cause respiratory diseases and may be harmful to health.
In addition, the morning is a time when the human body is in poor condition. Exercise at this time, if it is on an empty stomach, is easy to cause hypoglycemia; Moreover, there are a large number of platelets in the blood of the body in the morning, and the blood is easily sticky, which easily leads to thrombosis.
Secondly, according to the statistics of the World Health Organization, 60% people in the world die in the morning. The early morning is not only the peak of heart attack, but also the high incidence of sudden cardiac death. Therefore, for middle-aged and elderly people with cardiovascular diseases such as hypertension and myocardial infarction, running in the morning is not necessarily good, but it is easy to induce disease attacks.
Therefore, running in the morning is not necessarily good!
Myth 2: Exercise at night affects sleep and is not suitable for exercise?
Truth and error
Some people think they should sleep at night. If you exercise vigorously before going to bed, your body will be excited and affect your sleep, so it is only suitable for doing some relatively quiet activities at night.
In fact, this is just the opposite of scientific research. Studies have proved that moderate exercise at night produces a slight sense of fatigue, which makes it easier for people to have a sweet sleep.
And there is plenty of time at night, so you don't have to worry about not enough sleep time as in the morning; In addition, the number of platelets in human blood is relatively small at night, which can also avoid thrombosis.
Therefore, the evening is actually quite suitable for sports!
Myth 3. Exercise well at night, but not in the morning?
The truth, no
After reading the above introduction, many people will feel that it seems better to exercise at night, so don't exercise in the morning. In fact, if the influence of disease is excluded, it is most important to exercise at a fixed time, whether in the morning or at night.
We sometimes exercise. Due to many factors, sometimes we choose the morning and sometimes we choose the afternoon. But new evidence shows that if you really want to get the best effect from exercise, you should exercise at the same time every day. [3]
What time is it exactly? It varies from person to person. People can cultivate the best exercise time every day according to their own life rules, biological clocks and work nature.
Exercise early or at night. In life, many people start to exercise as soon as they get up in the morning. Some old people in the park are busy playing Tai Ji Chuan, but in the evening, office workers will take part in a fun run after a busy day. Needless to say, some people may go to the gym during the day and exercise with fitness equipment.
The purpose of exercise is to enhance our vitality and improve our immunity. Exercise is related to the biological rhythm of the body. The temperature of the body surface, the strength of muscles and the flexibility of the body show a fluctuating trend with different things done in one day.
According to this abnormality, it is best to work out a healthy exercise mode. When we first get up, our body surface temperature is the lowest at this time, so exercise should not be too intense. Running for 40 minutes is a heavy exercise, so it is not recommended to do more. We might as well do a gentle exercise mode, such as playing Tai Chi. Some people choose to exercise on an empty stomach in the morning. At this time, strenuous exercise will stimulate the body more strongly, leading to abnormal increase of blood pressure and myocardial infarction, which are very dangerous things.
As the body wakes up from sleep in the morning, the body surface temperature begins to rise, and some long-distance running events can also start slowly in the morning, such as the long-distance running mentioned above, which is very good. Friends who like cycling might as well do it at ten in the morning.
It's afternoon and evening, and people's muscle strength is at its peak. People who like to exercise and use exercise to strengthen their muscles had better choose to exercise at night. From 6 pm to 7 pm, proper exercise can help you gain strong muscles. Relatively speaking, at this time, the body's utilization efficiency of oxygen also reaches the highest value, which is more intense than the morning exercise mode. For example, long-distance running can exercise the heart and lungs. As for the square dance that middle-aged women like, it can also enhance physical fitness and promote physical flexibility.
Nevertheless, we should also pay attention to a principle, that is, avoid exercising three hours before going to bed, such as falling asleep at 10: 30 in the evening, and it is best to stop exercising at 7: 30 to avoid continuous exercise. Even exercising before going to bed will affect sleep and lead to worse sleep quality.
In view of people's sub-health problems, it is suggested that you insist on exercising five times a week, and each exercise time is between half an hour and an hour. This moderate-intensity exercise can further strengthen your physique.
Strictly speaking, young people can do strenuous exercise, but for old friends, I suggest you do moderate exercise. It's really bad to exercise too hard. As for some sports that may cause injuries, you must not try them, such as leapfrog, which can easily hurt people's knees and do great harm.