What is the best and most common way to exercise every morning?

The best time to exercise is at 4 or 5 o'clock in the afternoon! Exercise in the morning is easy to get hurt, and exercise in the evening people will be too excited and difficult to sleep! The main thing is how to choose the diet when exercise Home exercise program: Aerobic exercise role: exercise cardiorespiratory function, fat loss, enhance endurance, improve body shape and so on. Time period to choose: 1, after breakfast after sunrise exercise, exercise 30-60 minutes before eating 100 grams of easily digestible food, a little milk. 2、Exercise one and a half hours after breakfast. 3、Start two hours before dinner, eat 100 grams of easily digestible food 30-60 minutes before exercise. 4, one and a half hours after dinner, and one hour away from bedtime, according to their own habits to choose. Aerobic exercise includes: swimming, running, skipping, hiking, jumping rope, playing ball, etc., you can choose any one, the time should be controlled in 45-60 minutes, jogging is also available. Control target heart rate, that is, pulse within (220-age) x (65%-85%), after which you can also do sit-ups and push-ups, teenagers want to grow taller can practice pull-ups, double-bar double-barreled hand-support and jumping movements, and some stretching movements, mainly to let the bones are not squeezed, stretching a little. For abdominal fat loss, do 2-3 sets of crunches after cardio, 25 or more per set. Don't exercise for more than 90 minutes total at a time. Exercise 4-5 times a week, or 7 times if you are physically fit. It is not advisable to exercise on an empty stomach or in the morning before sunrise. Exercise will consume glycogen in the body, general exercise time should be selected one and a half hours after meals, or 30-60 minutes before exercise to supplement a small amount of easy-to-digest food and water. If you do not eat before exercise to supplement the fat loss or muscle gain will affect the effect, there will be side effects. But it is best to be after 3 p.m. Experts regulate the healthy lifestyle into four sentences: reasonable diet, moderate exercise, quit smoking and alcohol, psychological balance. Experts and professors believe that if you can comply with these four requirements, in terms of the population as a whole: hypertension can be reduced by 55%, 75% fewer strokes, diabetes reduced by 50%, tumors reduced by 1/3, life expectancy can be extended by 10 years, the quality of life will be greatly improved, and in practice, almost all the longevity of the people who can do these four. ● 6:00-8:00 a.m. Hormone secretion increases from early morning, while the secretion of growth hormone secreted by the pituitary gland decreases significantly, and the body's protein synthesis is inhibited.　At 5-7:00 a.m., the detoxification of the large intestine, you should go to the toilet to defecate.　　● 8:00-12:00 a.m. The muscle metabolism is the most vigorous, the function and vitality of the skin gradually reaches its peak, the stress capacity is strong, and the work efficiency is high.　Breakfast should be eaten at 7-9:00 a.m., the time when the small intestine absorbs nutrients in large quantities. It is best to eat early for those who are healing, before 6:30 a.m., and before 7:30 a.m. Those who don't eat breakfast should change their habits, even if they drag it to 9 or 10 a.m. It is better than not eating it.　　● 12:00-15:00 After noon, the muscles gradually produce a sense of fatigue, blood circulation is concentrated in the digestive system, the blood flow of the skin is reduced, the absorption of various nutrient-rich skin care products is relatively weak.　　● After 15:00 As food is digested, microcirculation improves, the oxygen content of the tissues rises, and the skin's ability to absorb nutrients gradually increases and reaches its peak. This is the best time to go to the beauty salon for professional skin care, but also with aerobics and fitness and other sports.　　● 8:00-11:00 p.m. Muscle and skin resistance to external stimuli is reduced, facial nerve endings and expression muscles begin to fatigue, around the eyes and lower limbs are prone to edema.　9-11 p.m. for the immune system (lymphatic) detoxification time, this time should be quiet or listen to music ● 11:00 p.m. - 5:00 p.m. (the next day) According to medical experts, the body's metabolic activity in the evening at 11:00 p.m. to 5:00 a.m. at the lowest level, but the pituitary gland secretes a large increase in the growth hormone, this time the most exuberant cellular growth and repair, the cellular metabolism peak increase, cell division The speed of cell division is 7-8 times faster than usual, thus the skin's absorption of nutritious skin care products is strengthened.　　11 p.m. - 1 a.m., liver detoxification, need to be carried out in the sleep.　1-3 am, the detoxification of the gallbladder, the same.　3-5am, detoxification of the lungs. This is why people coughing in this period of time coughing the most intense, because the detoxification action has gone to the lungs; do not apply cough suppressants, so as not to inhibit the elimination of waste products.　　Midnight to 4:00 a.m. is the time for spinal hematopoiesis, so you must be asleep and should not stay up late. Stool - the best in the morning. Open the window to change the air - 8 to 11 and 14 to 16, the temperature rises the phenomenon of countercurrent layer disappeared, conducive to the entry of fresh air. Exercise - 15 to 16 o'clock or evening.