Workers or students, want to exercise does not seem to be an easy thing, it is difficult to take time out of the morning time is too rush, and busy homework busy work, can be dominated by the movement of only the evening this time.
And when you have a hard time setting up a flag, friends and family immediately jumped out to "persuade": "evening exercise is prone to sudden death, it is not the equivalent of chronic suicide? "
So, it's hard to make up your mind to want to exercise, and then you start to falter ...... today na sister to pick up, exercise in the end is good in the morning or at night?
Morning exercise & evening exercise, which is better?
The human body has a biological rhythm, and the close relationship with the effect of exercise muscle strength, body temperature, flexibility, aerobic capacity, etc. will fluctuate at different times of the day.
For example, a person's body temperature usually peaks in the evening or at night, is lowest in the morning, and the body's ability to utilize oxygen peaks in the evening.
So there are pros and cons to exercising in the morning or at night, and everyone should look at it in the context of their own situation and biorhythms.
Benefits and harms of exercising in the morning
Many people like to exercise in the morning, which can help slowly wake up the body, improve blood circulation and increase the metabolic rate, which is conducive to maintaining a good state of mind throughout the day.
And, exercising in the morning can better utilize the fat and carbohydrates your body consumes, favoring weight loss and maintaining a healthy weight.
However, strenuous exercise in the morning tends to prompt sympathetic nerve excitation, which can produce a series of changes in the body and affect the mental state throughout the day, which is harmful to health.
In addition, the body's blood sugar is at a low level in the morning, and exercise consumes a lot of blood sugar, making it easy for hypoglycemia symptoms to occur. In addition, many people like to exercise in the morning on an empty stomach, the stimulation of the body will be stronger, easy to lead to an abnormal increase in blood pressure and cause cardiovascular disease.
Benefits and harms of evening exercise
In the evening, the oxygen content in the air is higher, and the temperature is also suitable for exercise. And in the evening the human body's muscle tolerance is stronger, is a good time to strengthen the physical strength, compared to other times will be higher.
At night, a person's ability to move peaks, joints and muscles are more flexible, and blood pressure and heart rate stabilize.
However, at night, due to poor lighting, if you choose an inappropriate venue for exercise, you are prone to accidents due to exercise. In addition, if you exercise immediately after dinner, it will affect digestion and absorption, increase the burden on the body, and the effect of exercise is greatly reduced, jeopardizing your health.
Which time period is the best for exercise, and what is the appropriate workout for morning and evening?A recent study by U.S. and Danish scientists published in the journal Cell Metabolism suggests that exercising in the morning and exercising at night may indeed have different effects on the body.
The results of this study show that morning exercise leads to an enhanced metabolic response in skeletal muscle and better utilization of carbohydrates and fats ingested into the body, while evening exercise boosts the body's energy expenditure over a longer period of time.
It's hard to say which is better: exercising in the morning or exercising in the evening; however, you can choose to exercise in the morning and evening that is suitable for you.
Sports suitable for the morning: should not be strenuous exercise, you can choose walking, Tai Chi, jumping exercise and other sports; in addition, long-distance projects, such as riding, long-distance running and other sports is best to be arranged in the morning around 5 to 7 o'clock .
Suitable for evening exercise: If you want to build muscle, it is best to exercise in the evening, because in the evening 17:00-19:00 people's muscle strength and the body's ability to utilize oxygen are at their peak.
Therefore, aerobic exercise can be carried out, such as aerobics, jogging, brisk walking, etc., dance this kind of test of the body's flexibility of the movement is also best arranged in the evening. Studies have shown that the body's flexibility at night is higher than during the day.
What do I need to pay attention to before and after exercise?Whether you exercise in the morning or at night, you need to pay attention to some issues before and after exercise, otherwise it is difficult to achieve the effect of exercise, and even damage to the body.
For the elderly, because the body is not strong enough, we have to pay extra attention to the intensity of the exercise. The internationally recognized standard for older people's exercise load is five times a week, each time more than thirty minutes of moderate intensity exercise.
Elderly people should also not too early in the morning practice, avoid the high carbon dioxide content of the place, the best choice of fitness exercises, square dance, walking, tai chi and other sports, do not recommend strenuous exercise.
Some older people like to work out backwards, in fact, backwards exercise on the lumbar disc herniation relief role is limited, but instead easy to fall and accidents.
For teenagers, it is the stage of growing body, exercise and nutrition are very important. The more you play sports, the more your teenager's learning will be boosted.
Research confirms that children and teens exercise best for about 60 minutes at a time, and that even walking and taking part in household chores can be useful. Teenagers who are in good physical condition can choose the right exercise program on their own according to their needs.
Extended reading: exercise before meals or after meals?Modern sports medicine experts have found that exercise time is best scheduled before meals. Medical experts have found through testing that exercise before meals can improve the body's metabolic rate, and when the exercise stops, the metabolic rate is still at a high level of state, and can continue to consume the body's calories.
In addition, exercising before meals can reduce glycogen stores, helping to convert food intake into sugar to be consumed, and not easily converted into fat accumulation in the body. However, it's best to leave 0.5-1 hours between exercise and eating so that digestion and absorption are not compromised.