1, how long after the meal can exercise
It is best to carry out strenuous exercise after 2 hours. The movement after the meal, should be to sit quietly, or simple housework, never to carry out strenuous exercise. Running or exercising directly after a meal is not desirable, and will bring stimulation to the stomach and intestines, causing nausea, vomiting, stomach cramps and other symptoms of discomfort. At the same time, the body's digestive system needs a lot of blood to help digest food and absorb nutrients after eating a full meal. If you exercise immediately, your body's muscles also need a lot of blood to participate in the blood supply to the digestive system and muscle tissue at the same time, which can easily lead to digestive dysfunction, causing indigestion, and also affect the effect of exercise.
2, can not immediately carry out strenuous exercise
Exercise requires a large amount of blood to improve the oxygen, but after the meal is the digestion, gastrointestinal movement of the peak period, if the meal immediately after the movement of the blood flow to the movement of the muscles and bones, resulting in the digestion of the gastrointestinal process is impeded, the direct embodiment of the stomach is bloated and painful. Over time, this bad habit will easily cause more gastrointestinal diseases. For example, the common stomach disease, appendicitis and so on. Once caused by gastrointestinal diseases, it will be accompanied by their own body for life, meals need to be careful diet, a failure to pay attention to the pain, truly difficult. So exercise is important, but must also be cautious, good treatment of the stomach and intestines.
3, the movement should be based on the digestive time to choose
By the intensity of the movement, 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.
4, after the meal should be how to "movement" to promote digestion
half an hour after the meal half an hour after the meal to rest, meditation, family and friends together with the after-dinner chat, chat more after-dinner happy topics, which is the most appropriate. Both to maintain a good mood, but also to ensure the best digestion of food.
Some people also say "walk after meals, live to 99" proverb, many people advocate walking immediately after meals, to promote digestion and weight loss. For people with good health, a light walk after dinner is not bad, but for many people with poor health or gastrointestinal diseases should be paid attention to, you must rest well after dinner, so that the amount of exercise, even if it is a walk.
1 to 1.5 hours after the meal this time, the peak of the digestion of food is basically past, the general movement is not relevant, such as walking, jogging and other sports can be slowly carried out, but remember that strenuous exercise is still to be restrained. Especially when eating a lot of difficult to digest high protein and fat food, or do not exercise strenuously good, if it is the intention of exercise, or to eat some easy to digest food in the last meal is better, in order to reduce the burden on the stomach.
5, a week of exercise to lose weight recipes
Day 1
Breakfast: wheat germ milk a cup, whole wheat toast two slices. Lunch: half a bowl of germ rice, a vegetable soup. Dinner: one boiled egg, one apple. Wheat germ is rich in vitamin E, antioxidant, delay aging, improve immunity effect, whether as a weight loss meal or the usual side dishes, are quite good health meal. Matching slimming exercise: jogging barefoot on a flat surface for 20-30 minutes, insisting on flexibility training, slowly increasing the intensity. And then with some strength training, such as high leg exercise.
The next day
Breakfast: one boiled egg, one grapefruit. Lunch: half a bowl of embryo rice, a cold cucumber. Dinner: one boiled chicken breast, one fruit salad. Malonic acid contained in cucumber can inhibit the transformation of sugar substances into fat. In addition, the fiber in cucumber is good for promoting intestinal peristalsis and lowering cholesterol. Supporting Slimming Exercise: 30 minutes of concentrated training, such as slow cycling, plus 30 minutes of soothing aerobic exercise, such as weight-loss exercises.
Day 3
Breakfast: one poached egg, one slice of whole wheat toast, one cup of wheat germ milk. Lunch: one vegetarian dumpling, one cup of honey water. Dinner: a bowl of millet porridge, an apple. Apples contain a lot of vitamins and minerals, as well as rich dietary fiber and pectin, can adjust the intestinal flora, promote defecation, but also to prevent leg edema. Supporting slimming exercise: appropriate strengthening training, such as increasing the speed of running, plus 60 minutes of soothing aerobic exercise.
Day 4
Breakfast: four pieces of soda cake, a cup of milk, a kiwi fruit. Lunch: half a bowl of embryo rice, a plate of scrambled eggs with bitter melon. Dinner: one fruit salad, one cabbage soup. Bitter melon is a good weight loss product that clears heat and detoxifies the body. Bitter melon can effectively break down body fat and toxins, and then excrete them out of the body. Supporting Slimming Exercise: Switch up your workout, such as swimming, jumping rope, etc., to enhance flexibility training.
Day 5
Breakfast: one cup of oatmeal porridge with skim milk, one apple. Lunch: a small bowl of chicken soup, a fruit salad. Dinner: one plate of tomato, four almonds, one cucumber. Tomatoes are very low in calories, it is rich in water and dietary fiber, not only makes it easy to feel full, but also promotes the discharge of metabolic waste. Supporting Slimming Exercise: Jogging or brisk walking two times, at least 30 minutes each time, with aerobic soothing exercise.
Day 6
Breakfast: one poached egg, one slice of whole wheat toast, one cup of coffee. Lunch: one portion of white porridge, one portion of spinach. Dinner: a small portion of steak, an apple. Spinach contains high fiber, help digestion and promote intestinal peristalsis, can treat constipation. With this copy of the sports diet recipes supporting the slimming exercise: conversion of exercise content, such as to go cycling or mountain climbing, to strengthen the training.
Seventh day
Breakfast: one cup of milk, two slices of whole wheat toast. Lunch: half bowl of white rice, half piece of steamed sea bass. Dinner: one serving of stir-fried green vegetables, one carrot, half a grapefruit. Bass is rich in protein, vitamin A, B vitamins, calcium, magnesium, zinc, selenium and other nutrients, has the effect of tonifying the liver and kidneys, benefiting the spleen and stomach, resolving phlegm and relieving coughs, and has a very good tonic effect on those who are deficient in liver and kidneys. Supporting Slimming Exercise: Say goodbye to rebound, firming and soothing exercise, practicing yoga for 60 minutes.