Should you do exercise after meals
Should you do exercise after meals? Many of us understand that after a meal, our stomach and intestines need to spend a lot of kinetic energy to digest and absorb our ingredients, let me go on to provide you with a detailed introduction to the relevant expertise on the fitness exercise is not suitable for after meals, you can try to learn the next.
As a result, it is not appropriate to exercise too much right after a meal. Announced training and strong anxiety events, it is best to carry out more than 1.5 hours after meals. But for people who often sign up to participate in outdoor activities, rest ten minutes to thirty minutes after the meal, you can do in addition to strong activities other than fitness exercise.
Excessive exercise, the blood volume of the limbs, affecting the blood supply of the digestive tract, affecting the metabolism of gastric acid, so that the ingredients are indigestible. In addition, the stomach volume increases after meals, plus fitness exercise will lead to gastroptosis.
The sympathetic nerves that manipulate the stomach after a meal are excited, and this is when most of the blood is concentrated in the stomach and liver. If you do exercise immediately after eating, the first will cause the storage of a lot of ingredients in the stomach due to shaking and constantly stretching the fixed stomach tendons, in the long run will make the ligaments loose, resulting in gastroptosis; the second is to decentralize the blood and nerves of the 'climax point, so that the gastric peristalsis weakened, the ingredients do not have to be sufficiently milled into the intestines and stomach, further digestion and absorption is not good.
Before and after the meal is not suitable for the practice of fierce fitness exercise, fitness exercise and meal to have a certain time interval.
Immediately after the meal to enroll in a vigorous fitness exercise can also be due to the vibration of the stomach and intestines and mesentery involved in abdominal pain and discomfort, which is not good for the human body and fitness exercise, and therefore after the meal at least one and a half hours before you can carry out fitness exercise.
After reading the above about the meal is not suitable for fitness exercise related professional knowledge, firmly believe that we have learned a lot, in our daily life we have to develop a good lifestyle, adhere to the exercise, but after having eaten a meal we do not have to immediately fitness exercise, we can stand and walk slowly, digestion and absorption, and in addition in our daily life we also want to develop a good lifestyle habits. Dietary structure.
How long can you exercise after a meal?
According to the intensity of exercise, walking, walking, square dancing, tai chi and other light exercise, half an hour to an hour after meals can be carried out. Jogging, weight loss exercises, cycling and other moderate exercise can be carried out one hour to two hours after meals. Long-distance running, jumping rope, playing soccer, playing basketball and other high-intensity sports, it is appropriate to carry out two hours to three hours after meals.
According to the amount of meals, if the amount of meals before exercise is large, and eat protein and fat-based food, these foods are not well digested, it is best to exercise more than two hours after meals. If the meal size is smaller and the food is mainly carbohydrates, vegetables, fruits or fluids, the interval between meal and exercise can be relatively shortened according to the intensity of the exercise.
How to exercise after meals
Half an hour after meals: In this half-school, to rest, sit quietly with family and friends together after meals, chat more after-dinner happy topics. Both to maintain a good mood, but also to ensure the best digestion of food.
1 to 1.5 hours after meals: this time, the peak of food digestion is basically over, the general movement is not relevant. Exercises such as brisk walking, jogging and so on can be slowly unfolded. As the saying goes, "walk after meals, live to ninety-nine", walk after meals can promote digestion, but strenuous exercise is still to be restrained.
The following sports can be used as a reference to exercise after lunch:
Practice squatting pile
Action: Standing, two feet and shoulder width, two arms naturally down, two palms of the hands on both sides of the leg, eyes flat in front. Left leg to the left side to take a step, at the same time the two arms raised into a hug, hand high but shoulder, eye level to the front; legs bent knee squatting about 130 degrees, to maintain a smooth, straight upper body; two hands down with the navel at the same height, to maintain a semi-squatting posture for 15 seconds. When the lower limbs appear sore, numbness, swelling feeling, slowly stand up, natural breathing.
Role: can make the lower limbs, waist and back muscles to exercise, relieve muscle tension. The above exercise, should be in accordance with the principle of gradual, moderate and stop, start from a small amount of exercise, to exercise after the heart rate than the pre-exercise increase of 30% to 50% shall prevail.
Tai Chi Push Hands
Action: facing the Tai Chi Push Hands, feet shoulder width apart, knees slightly bent, into a horse stance. Hands open, respectively, on the edge of the same side of the two turntable, turn the turntable. During the exercise, when pushing to the right side, the center of gravity below the waist should be moved to the right, and the right leg should become a bow stance; when pushing to the left side, the center of gravity should be moved to the left, and the left leg should become a bow stance, and the exercise should be repeated. The speed of the exercise is medium, and the time for one exercise is 3 to 5 minutes, 2 to 4 times, depending on your own situation.
Role: able to exercise the upper limb muscles, relieve the arm muscle tension brought about by writing, but also promote gastrointestinal motility, favorable digestion. The above movement, pay attention to the action slowly and evenly, do not force too hard, so as not to cause injury.
barefoot walking
action: choose a clean and smooth, paved with cobblestones in the forest path, barefoot in the small stone road slowly. The time to master in 30 minutes is appropriate.
Role: By increasing the plantar fascia, ligaments, acupoints and nerve endings with the uneven surface of the contact opportunities, so that the sensitive areas of the soles of the feet are constantly being stimulated, these stimulation signals into the corresponding cardiac organs and the corresponding cerebral cortex, can regulate the function of the body's various parts, and play an auxiliary role in the treatment of certain diseases.
Varying speeds
Action: Generally speaking, the slow walking walking speed of 25 to 30 meters / min, fast walking walking speed of 70 to 90 meters / min, equivalent to about 5 kilometers per hour, jogging speed of 6 to 7 kilometers per hour. Walking speed is generally better at a constant speed, or according to the terrain, the ground structure, the use of variable speed. During exercise, the heart rate should be controlled at 110 to 130 beats per minute.
Function: As a kind of aerobic exercise, it can improve cardiopulmonary function and relax muscles.