Life lies in movement, and movement is the source of health. Long-term laziness in exercise can easily lead to a decline in cardiopulmonary function and body dysfunction, often accompanied by sub-health symptoms such as poor appetite, insomnia, constipation, obesity, and decreased immunity. Scientific exercise can not only strengthen the body and enhance physical fitness, but also make people feel happy, responsive and energetic. Autumn, when the temperature is suitable, is the favorite season for sports people. However, if the time and method of exercise are not chosen properly, it will not only damage the body, but also cause fatigue with more exercise. So, how to carry out exercise in a scientific and reasonable way? What else should we pay attention to when exercising?
Exercising too early is not good for the body
As the saying goes, "A day's plan begins in the morning." Many people get up before dawn to exercise, thinking that moving their muscles and bones can promote qi, blood circulation, and strengthen them. Get ready for a busy day. In fact, exercising too early is not beneficial to the body. Cheng Jiehui, director of the Treatment and Prevention Center of Zhuhai Hospital of Guangdong Provincial Hospital of Traditional Chinese Medicine, pointed out that human blood pressure reaches its first peak period from 6 to 8 in the morning. Exercise will increase the load on the heart and raise blood pressure, especially for people with high blood pressure and heart disease. Patients with cerebrovascular disease should not engage in physical exercise too early.
In the early morning, when the sun has not risen or has just risen, plant photosynthesis is insufficient, oxygen concentration is relatively low, and after a night of urban exhaust gas accumulation, the air quality is relatively poor. It is recommended to exercise after the sun rises. exercise. In addition, the human body's Yang Qi rises in the morning. At this time, the Yang Qi is still very delicate. Traditional Chinese medicine believes that "movement raises the Yang." The more intense the exercise, the more the body's Yang Qi rises, which is not conducive to the rest and recuperation of the Yang Qi. Therefore, it is recommended Morning exercise should mainly be gentle exercise, such as walking, jogging, morning exercises, Tai Chi, etc. Strenuous exercise is not suitable.
Is breakfast better to eat before exercise or after exercise? In this regard, Cheng Jiehui pointed out that when you wake up in the morning on an empty stomach, blood sugar levels are low. Exercise at this time, especially strenuous exercise, will increase energy consumption and easily lead to symptoms of hypoglycemia, such as dizziness, chest tightness, palpitation, sweating, fatigue, and even syncope. However, the gastrointestinal tract enters digestion mode after eating breakfast. If you exercise immediately, it will affect digestion and be detrimental to your health. Many people will be confused about whether it is better to eat breakfast before exercise or after exercise. Since exercise requires energy sources, it is definitely best to eat breakfast first. As mentioned before, it is not advisable to exercise too early in the morning. If you get up early and do not want to eat breakfast first, exercise half an hour or an hour after the meal depending on the digestion situation.
Not sleeping at noon consumes the body's vitality
So is noon suitable for exercise?
Chief TCM Physician Cheng Jiehui believes that TCM advocates taking a nap at noon, which means taking a nap at noon. Noon hour is from 11:00 noon to 13:00 pm. During this time, Yang Qi is at its strongest, Yin Qi begins to arise, and Yin and Yang Qi are handed over, which is the time of combining Yang. Taking a midday nap can help the yin and yang to smoothly transfer, so taking a midday nap is recommended. Taking a nap can nourish Yang Qi, restore physical strength, and provide energy for work and study in the afternoon. If you do not sleep at noon but exercise instead, you will inevitably consume energy, deplete Yang Qi, affect your mental state in the afternoon, and in the long run deplete the body's vitality, which is detrimental to health.
Exercising at night is "not looking for illness"?
For office workers, exercise can only be done at night, but I heard that "exercising at night is not a sign of illness." Is this true?
Cheng Jiehui said that many friends often choose to exercise at night because they are busy with work during the day. Housewives often go to square dance after dinner when they have nothing to do. There is a folk proverb: "Work at sunrise and rest at sunset." Exercise at night, especially strenuous exercise, is indeed not conducive to health and breath regulation. Traditional Chinese medicine believes that when the sun goes down at night, the human body's yang energy gradually converges and hides, and gradually enters the sleep stage. The so-called "yang enters yin and sleeps". Exercising at night will stimulate the body's yang energy, especially strenuous exercise, which makes people excited. "Yang does not enter yin", which can easily cause insomnia. Therefore, exercising at night not only damages Yang Qi, but also consumes Yin essence, which is detrimental to health in the long run. "This is equivalent to the fact that the machine is already in a state of strain after a day of operation. If it is not shut down for maintenance at night, it will increase the horsepower and continue to operate. The price of this can only be repaired in advance or scrapped."
Then do it after dinner Are appropriate activities such as walking appropriate? Cheng Jiehui believes that walking after dinner can promote gastrointestinal motility, improve digestive function, soothe nerves, calm tension, and is beneficial to sleep. Just control the intensity of the activity and don't make it too strenuous.
Office workers should exercise in the afternoon and evening
For office workers, they don’t have time to work during the day, and exercise is not recommended at night, so when is the right time to exercise? Cheng Jiehui pointed out that in fact, the prime time for exercise in the day is 16:00-17:00 in the afternoon, because after most of the day's daily work, the muscles and ligaments of the human body have been fully mobilized, the heart rate and blood pressure have stabilized, and more exercise can be carried out. Vigorous aerobic exercise, such as running, playing ball, swimming, equipment fitness, etc.
However, 16:00-17:00 in the afternoon is still working time, and exercise is simply impossible at this time. Therefore, it is recommended that office workers postpone exercise to 17:30-18:30. This time is in the afternoon and evening stages, the sun has not yet set, and Yang Qi is still in season. Exercise at this time will not only avoid working hours, but will not affect the accumulation of Yang Qi after sunset, and will not conflict with dinner time. It is more suitable for working people.