Early exercise or practice at night?Most importantly

Entering summer, high temperatures have made many people who love sports choose "peak exercise". In the early morning of July 30, by the West Lake in Hangzhou, you can see those who run in the morning in the morning. Many people say that they are early in dawn, and the morning exercise time is premised for an hour, and the sun comes back and returns. However, some office workers choose to go down the mountain to exercise after work. So, is the exercise effect in the morning, or is the effect of exercise at night?

In the morning and exercise at night, the effect is very different

There have been many supporters on both sides. The enthusiasts who exercise in the morning believe that the day is in the morning, the most active metabolism in the morning, the effect of exercise fat reduction, and can also open the mental state of the day. It is close to the rest time at night. Insomnia. The enthusiasts of the evening exercise believe that exercise is not only prone to hypoglycemia, but also prone to cardiovascular and cerebrovascular diseases. In the evening and evening, people's physical fitness is more abundant. At this time, exercise is more conducive to enhancement of muscle.

Ji Cheng, a member of the Zhejiang Sports Medical Society, is not the most essential problem for most people. In addition, the purpose and method of exercise are more critical than exercise time -are you to lose weight, or to increase muscle, or do you want to enhance cardiopulmonary endurance? If the training goal is to lose weight, the matching method of matching is the aerobic training of medium and above, which lasts more than 40 minutes; if the training goal is to increase muscle, you can choose 2-3 anti -resistance training a week. As for the morning or evening, it is just a bonus factor. The focus should still be moved first.

So, what should I pay attention to at different times?

Ji Cheng said that in the morning exercise, people with greater cardiovascular risk may not be very friendly. The effect of exercise on blood vessels may increase the incidence of cardiovascular disease within a few hours after exercise. Such people should not exercise too early. In addition, people with poor blood glucose control are prone to hypoglycemia in the morning. It is recommended to eat a small amount of things before morning exercises. To exercise at night, you need to pay attention to the strength and time of exercise. Exercise strenuous exercise within an hour before going to bed may cause the latent period, total sleep time, and sleep function of sleep. At the same time, do not insist on exercise in the state of fatigue and stay up late. This will make the heart a more fragile state The overload operation caused arrhythmia or even sudden death.

The green shade is strong in summer, and the scientific movement relieves heat.

In the past few days, Zhejiang is still very hot. When I do n’t want to go outdoors sooner or later or do n’t want to go to the gym, how can I not go out and let myself get effective exercise?

Hu Xiaoyan, a high -level professional fitness coach of the CBBA Chinese bodybuilding fitness, said that they can do some soft movements at home, such as Prate. The Plati movement is relatively peaceful and soothing, which can balance the body's muscles and improve the control of the human torso. At the same time, some of the yoga formats are combined to enhance the flexibility of the body. Prate's correct practice can help improve bad exercise functions and relieve physical pain caused by bad postures. "Plati is not only suitable for athletes, but everyone can also be at home." For boys, you can also do some aerobic exercises at home. You can consume 300-400 calories for an hour. Metabolic level, continuously consumed calories. "

So, many people have such a question. How long does exercise time take? In fact, no matter what kind of exercise, the body should keep the body in a moderate state without too much fatigue, otherwise it will cause the body's overdraft and fatigue. Fuck, about 30 minutes to 60 minutes, adjust the exercise time and exercise strength according to physical conditions.

Hu Xiaoyan said that the temperature in summer is high and the human body is lost much, so drinking more water is good for the body. For the large amount of sweating, the electrolyte water can be supplemented, at least 1.5L -2L of water per day, maintaining the normal operation of the body, and accelerating the metabolic ability of the body.

(Newspaper reporter Chen Suqin)

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