How long can you exercise after meals?
By the intensity of the 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 exercise, it is appropriate to carry out two hours to three hours after meals.
By meal size, if the meal size before exercise is larger, and eat protein and fat-based food, which are not well digested, it is best to exercise more than two hours after the meal. If the meal size is smaller and the food is based on 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 mainly, 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 the meal: this time, the peak of the digestion of food is basically over, the general movement is not relevant. Exercises such as brisk walking, jogging and the like can be slowly unfolded. As the saying goes, "walk after meals, live to ninety-nine", walk after meals can promote digestion, but strenuous exercise should be moderated.
The following sports can be used as a reference for everyone to exercise after lunch:
Practice squatting pile
Movement: Standing, two feet and shoulder width, two arms naturally down, two palms of the hands on both sides of the leg, eye level at the 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 ahead; 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 soreness, numbness, swelling feeling, slowly stand up, natural breathing.
Role: can make the lower limbs, waist and back muscles get exercise, relieve muscle tension. The above exercise, should be in accordance with the principle of gradual and moderate, small exercise to start, to exercise after the heart rate than the pre-exercise increase of 30% to 50% shall prevail.
Taiji Push Hands
Movement: face the Taiji 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 into a bow step; when pushing to the left side, the center of gravity should be moved to the left, and the left leg into a bow step, and repeat. Exercise speed is medium speed, a practice time mastered in 3 to 5 minutes, do 2 to 4 times, according to their 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 exercise, pay attention to the movement of gentle, even, 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 is 30 minutes.
The role: by increasing the plantar fascia, ligaments, acupuncture points and nerve endings and uneven road surface contact opportunities, so that the sensitive areas of the soles of the feet are constantly stimulated, these stimulation signals into the corresponding heart organs and the corresponding cerebral cortex, can regulate the function of the body's various parts of the role of assisting in the treatment of certain diseases.
Variable speed exercise
Movement: Generally speaking, 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.
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