Life is a sport, and exercise is a source of health. Long-term laziness tends to lead to a decline in heart and lung function, body dysfunction, often associated with sub-health performances such as poor appetite, insomnia, constipation, obesity, and decreased immunity. In addition to the physical exercise and physical enhancement, the scientific movement also makes people feel happy, responsive and energetic.
As the temperature rises, the "bashing meat" force has emerged and has increased the number of people who exercise to lose weight. However, office workers have limited time during the day and can only lose weight at night. From the perspective of Chinese medicine, evening is not the best time to exercise. So, what's going on in the evening? What do you need to pay attention to at night? Lets come look.
â—† New discovery: slimming exercise at night
A study published recently in the journal Nature Medicine stated that exercise at night helps to consume fat and it is consumed faster. This may be a good news for the "throwing meat" army that exercises at night.
The article stated that researchers used mice for experiments to find the sources of energy consumed by the body during exercise through metabolomics methods. It was found that during the day when the mice were active, the muscles used glucose as a fuel, and after 6 pm, the muscles used more amino acids. This shows that at night exercise, the preference of muscles for energy sources changes from glucose to lipids, and lipid metabolism is more efficient.
Glucose is the main fuel for muscles, and researchers thought that if you don’t consume glucose, muscle endurance will worsen. But on the contrary, mice exercised in the evening became stronger on treadmills.
â—† Office workers pay attention: exercise at night 6 points
1. Exercise one hour after the meal
Evening exercise is best started one hour after the end of dinner. To avoid strenuous exercise, the body needs a long time to recover after overwork, which may affect the state of sleep that night and the next day. It is best to choose aerobic exercise, that is, jogging and brisk walking. It is advisable to slightly sweat.
2. Exercise time 30-60 minutes
The best time to exercise is between 30 minutes and 60 minutes. Too short to consume fat. If it is too long, it will fatigue and affect sleep. It's best to go step by step, starting from 30 minutes, and gradually increasing the time until you find the most suitable exercise intensity and exercise time.
3. It's best to end before 9 o'clock
Evening exercise is best to end before 9 o'clock, because the body needs a long time to recover after overwork, it may affect the night's sleep and the next day's state.
4. Exercise intensity should not be too great
Proper exercise intensity is the key to scientific fitness. It is not that the greater the exercise, the better. Individuals with optimal exercise heart rate are those who exercise regularly: 70%-85% of the maximum heart rate; those who do not exercise regularly: 55%-64% of the maximum heart rate. The formula for calculating the maximum heart rate is: people under 40 years old: 220-age; people above 41 years old: 205-0.5 years old.
5. Do not eat supper after exercise
After the evening exercise, many people will be very excited, so three or five people are invited to eat supper, this approach is not desirable. Evening fish and meat and beer are not a part of the night snacks. Many people choose night running and night riding for physical exercise and weight loss. The calories consumed are finally easy to make up, and eating too late and being overfull will also affect them. Evening sleep.
6. Wipe the body promptly to show sweat
The nighttime temperatures are relatively low, and the winds are cooler, and the health problems may occur when the infirm is sweating and the cool wind is blowing. In addition, when people are running, the blood flows to the limbs to raise the temperature. At this time, if the cool wind blows, it is easy to catch a cold. When running, it is best to wear a sweat towel to dry the sweat on the body surface in time.
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