The best time to exercise every day. Research by many foreign scholars has revealed that the body's ability status changes throughout the day and night. 8:00-12:00 and 14:00-17:00 every day are the times when the speed, strength and endurance of chicken are at their best. If you carry out fitness exercises and sports training during this time, you will get better results.

3:00-5:00 and 12:00-14:00 are at the relatively lowest state. If you engage in sports during this time, you are prone to fatigue, and when the "load" is too large, sports injuries may occur. The probability is high.

This shows that people should try to choose the best time to engage in sports activities based on the possibility of objective conditions, in order to receive good fitness and training effects. For health, it is effective to start exercising at any age. If you have time, exercise more and if you don’t have time, exercise less. Just move, even if it’s just one move at a time. When is the best time to exercise? This is a controversial issue. There is a saying that after a night of metabolism, plants exhale a large amount of carbon dioxide, so the concentration of carbon dioxide in the woods in the morning is relatively high, and some dust is also floating in the air, which is detrimental to human health.

In addition, people’s blood pressure is relatively high in the morning, which is prone to problems. In fact, whether to exercise in the morning mainly depends on the purpose of exercise. If it's to lose weight, to increase memory of motor skills, mornings are great. When people wake up in the morning, they have already consumed almost all the energy they ate last night. If you skip meals and exercise at this time, it will lead to one result - "burning" fat. Because there is no energy in the morning, there is still some glycogen in the liver. When the concentration of these glycogen drops to a certain level, fat "burning" will become the dominant energy supply method, making weight loss possible.

So morning exercise has special benefits for losing weight and preventing and treating fatty liver. In addition, if people learn aerobics, ballroom dancing, Tai Chi... any skill in the morning, it is easier to master it than learning it at other times. Therefore, the health benefits of exercising in the morning are, in a sense, greater. [split]The ancients believed in "dancing upon hearing the rooster", and fitness was usually done in the morning. As for the fact that there is a lot of carbon dioxide in the air in the morning and the pollution is serious, that is not the main reason. In fact, pollution from car exhaust during the day is also very serious, and it can also release lead, heavy metals and some chemical wastes such as benzene. High blood pressure in the morning can be adjusted with medication. Therefore, when is the best time to exercise is not absolute. It also varies from person to person.

Whether you exercise in the morning or in the afternoon, you must exercise in moderation. For health, it is effective to start exercising at any age. If you have time, exercise more and if you don’t have time, exercise less. Just move, even if it’s just one move at a time. Exercise needs to be tailored to individual conditions, and should be done step by step. The exercise should not be too strenuous at the beginning, and then gradually increase the amount of exercise. It is not just a simple exercise that can solve the problem. In addition to using the heart rate to reflect whether the exercise is excessive, the easiest way is the conversation experiment. If you are out of breath during exercise, it means you have exercised too much.

No matter what kind of exercise you do, especially for middle-aged and elderly people, from the perspective of physical exercise, it is suitable to do full-body activities. For example, swimming, running, and walking are all acceptable, as are gymnastics. But it must always reach a certain amount. There is a saying of "three or seven". The so-called "three" means that each exercise time should be more than 30 minutes. If the exercise time is less than 20 minutes and the intensity is not very high, I am afraid it will only consume a little blood sugar in the blood circulation, but will not have the effect of losing weight or consuming excess fat accumulated in the body.

It should be noted that it is definitely not good to exercise immediately after eating a very full meal. This is because after the meal, your blood is concentrated in the stomach to digest the food.

The best time to exercise is at night! A research report published on the 20th by the Clinical Research Center of the University of Chicago stated that the body's biological clock plays a more important role in the body's response to exercise than previously thought.

This result may change people's habit of exercising in the morning. The research center conducted a study on the body's (hormone levels) response to exercise at different times of the day on 40 men aged 30 to 40 years old. The results found that during the evening and night time periods, hormones, the key substances of human metabolism, have different effects on exercise. The strongest response was to physical exercise.

Researchers at the University of Chicago said: "At night or at night, cortisol, which is related to fat metabolism, and thyroid-stimulating hormone (the content in the blood), which is related to muscle repair, rises sharply."

The researchers gave examples , a blood test taken after an hour of intense exercise on a treadmill in the morning showed that hormone levels were comparable to those during the same period of bed rest. After doing the same exercise from 7 pm to 2 am the next morning, the hormone levels were much higher than at other times. This shows that the human body's hormonal response to exercise at different times is controlled by the biological clock or circadian rhythm. The researchers said: "It is too early to conclude that exercise is better at one time than another. But we were surprised to find that the hormonal response to exercise was related to time of day. ."

"The biological clock seems to play an important role in the body's response to exercise." Experts generally believe that the morning is the best time to exercise and lose weight. The results of this study may change this view. I think it would be more appropriate to exercise in the evening.

Early morning, noon and evening. At what time do you exercise? certainly. Your exercise time is limited by your work and study. but. If you can choose at will. So is there an optimal time to exercise? Experts say: Yes. But this time depends heavily on yourself.

In recent years. Scientists continue to explore the relationship between the biological clock and exercise. In order to find a time every day that can consume the most fat. turn out. Changes in body temperature will affect the quality and effect of exercise to the greatest extent. That is to say. When you exercise. The higher the body temperature. The more effective you are in exercising. [split]Usually. Within 1 to 3 hours before getting up. Body temperature is the lowest. And in the afternoon it will rise to the highest level. therefore. It's safe to say. The best time to exercise is in the afternoon. during this time. Your muscles are warm, your energy is strong, your heart rate is steady, and your blood pressure is low.

But scientists also warn. Don't think that the laws of your biological clock determine everything. The best time for you to exercise also depends on whether you can do it on time. So arrange your time at a time that won't affect your normal work. And don’t always think about your body’s biological clock. Before deciding when to exercise. You'd better ask yourself two questions first.

First. What is your daily routine? Are you busy in the afternoon or evening? Is exercising in the morning more suitable for you? or. Do you need to adjust your morning, afternoon or evening workouts?

Second, when do you feel your best? Do you have trouble getting up in the morning? Are you the kind of person who procrastinates? In that case, exercise will definitely be the last item on your schedule. Maybe you think that you are more active in the morning and you are in the best condition and are willing to exercise in the morning, but have you ever thought that you still have a whole day of things to do and you need to have more energy to deal with the day's affairs.

But ironically, early morning exercise has one of the biggest advantages over afternoon exercise: it's easier for people to stick to it. Because there will be no scheduling conflicts when exercising, and people will not be distracted by other things. And whether you can persevere is a very important factor in exercising.

However, no matter what time you choose, follow these tips to make your workout more effective and fun. Morning exercise: 1. Put away the clothes you will wear the next day that night. When the alarm goes off, you can just jump up instead of looking for clothes and shoes. 2. Set two alarm clocks, one by the bed and one in the room, to prevent you from being lazy. 3. Find a companion. Exercising with a partner is usually fun, so why not add this to your workout routine? When you feel like slacking off or giving up, your peers will remind you and encourage you to persevere. Exercise in the afternoon or evening: 1. Determine the exercise time and stick to it. Don't let other things distract you from exercising. Try to schedule it for Sunday evening. If you make any small adjustments, that's fine, but it must not affect your ability to achieve your goals. 2. If you exercise outdoors, pay attention to safety. Prevent heat stroke and dehydration in summer. Drink more water.

Principles of scientific physical exercise

The principles of scientific physical exercise refer to the rules that must be followed to scientifically exercise the body.

Exercise is to improve health and develop the body in an all-round way in order to enhance physical fitness.

The essence of the principle of scientific physical exercise is to effectively develop the body and enhance people's physique. Without this point, there is no principle. Based on this point, the principles of scientific physical exercise include the principle of gradualness, repetition, comprehensiveness, awareness and individuality.

Progressive principle: Progress means moving forward, developing, and improving, rather than staying at the same level. It is a gradual, sequential, and sequential change, rather than a sudden or drastic change. The principle of gradualness is a rule determined by the process of applying various physical means to exercise the body based on the law of physical enhancement. In the process of scientific physical exercise, the most essential issue is the exercise load. Progression does not mean increasing the load on average every day, every time, but according to the adaptability of the human body to exercise and according to the requirements of excessive load, there is a plan. Increase exercise load. A certain amount of exercise load can cause the body to adapt only after it acts on the body a certain number of times and for a certain period of time. Then, the exercise load can be gradually increased to enable the body to adapt to a new level, and ultimately achieve the goal of enhancing physical fitness. The principle of progressiveness is an exercise method that adjusts the exercise load in stages according to this adaptive change.

Repetition principle: Repetition means repeating again and again. The principle of repetition refers to the process of using various means to exercise the body, which has the characteristics of being repeated again and again and many times. Experience tells us that when exercising, only practicing a few times will not have much effect on people. Only practicing multiple times to a certain extent can it have a good effect on the body. Repeating it too many times will also have side effects on the human body. . Therefore, repetition is regular and limited repetition, which is another rule for exercising. What requirements should be followed during the iteration? The first is to combine exercise and intervals, which requires both sufficient exercise and appropriate rest. This does not mean that you must have adequate rest after exercising, but that you can give more adequate continuous rest when you do not get adequate rest after exercising for several or several days. Secondly, physical exercise must be carried out continuously during the week, month, year and several years. In middle school, students should take part in physical exercise every day and should not spend three days fishing and two days drying nets.

Principle of comprehensiveness: The human body is a whole. If you want to enhance your physical fitness, you must exercise and develop all parts of the body. Specifically, it is necessary to ensure that the functions of various parts of the body (such as head and neck, trunk, limbs), various organ systems (such as cardiovascular, lungs, nerves, gastrointestinal, etc.), various qualities of the body, and various basic activities of the human body are in full swing. be developed. Some people think that comprehensiveness only refers to the activities of large muscle groups, which is a one-sided view. The strength of the constitution involves the development of all relevant parts of the body. Even a small partial imperfection that is not life-threatening will also have a negative impact on the whole. For example, a broken tooth is not life-threatening, but it will have adverse effects on health. Therefore, the ancients used the method of "ironing the face and buckling the teeth" to keep fit. Teenagers are in a period of rapid development and need to pay more attention to comprehensive physical exercise. They should not abandon the principle of comprehensiveness by participating in a certain activity based on interest alone.

Principle of consciousness: The principle of consciousness means that exercise should be carried out consciously to enhance physical fitness, rather than practicing blindly or without purpose. In addition to the self-discipline activities and reflex activities of the organism, all human activities are accompanied by a certain degree of consciousness. Blindness is not unconsciousness, but unclear consciousness, shallow level of consciousness, and wrong direction of consciousness. There is a huge difference between the awareness of improving physical fitness and the awareness of competitive competition. In the process of scientific physical exercise, awareness should be directed towards the goal of developing the body and enhancing physical fitness, rather than simply improving sports performance and winning titles. Some teenagers direct their awareness of participating in physical exercise to competitions and entertainment, and regard strengthening their physical fitness as a natural result that can be achieved during practice. This will not achieve the benefits of physical development and physical fitness. Therefore, during the process of participating in physical exercise, everyone must enhance and establish correct awareness.

Principle of individuality: The principle of individuality means that during exercise, the method, content and exercise load of exercise should be arranged according to personal characteristics. Everyone's physique has its own characteristics, and only exercising according to these characteristics can achieve results. Therefore, this principle is a rule that requires the selection of methods and application methods according to personal characteristics. To implement this principle, you need to have an understanding of yourself, which requires measuring and evaluating the body's shape, function, quality, and athletic ability (these have been introduced in other tips). On the basis of obtaining certain data, Make your own choice of exercise method.

For example, if a student has poor cardiopulmonary function and poor running ability, he can target his own weaknesses and enhance this aspect during exercise. At present, the method of implementing "exercise prescription" in exercise is advocated at home and abroad, which is a reflection of the importance of this principle.

2 Principles of scientific physical exercise. Self-perception: Under normal circumstances, you should be full of energy, energetic, and interested in exercise before each exercise. You should be able to eliminate fatigue quickly after exercise. If you feel weak before exercise, lack of energy, lack of desire to exercise, easily fatigue and sweat during exercise, have dizziness, etc., or are unable to recover for a long time after exercise, you should adjust your exercise load in time.

2． Sleep: People who exercise regularly fall asleep quickly, sleep deeply, rarely dream, and feel full of energy after getting up. If you have insomnia, frequent awakenings, excessive dreams, or poor energy after waking up, etc., and if there are no other causes, you should check whether the exercise method and exercise load are appropriate.

3． Appetite: People who exercise regularly have a good appetite. Sometimes due to excessive exercise load or excessive sweating, excessive loss of water and salt will cause loss of appetite. It is best to eat about half an hour after exercise to allow the body to return to a quiet state and you will have a good appetite.

4． Weight: In the early stages of exercise, due to enhanced metabolism and greater consumption of body fat and water, you may lose some weight. After a period of time, due to changes in muscle mass and volume, weight will remain at a relatively stable level. As age increases, weight should gradually increase. Under normal circumstances, the weight will be reduced more or less after each exercise, and can be restored to the original level after rest. You can observe the impact of exercise on your body by measuring your weight before and after exercise and comparing them.

5. Pulse: Athletes usually have a pulse of about 50-60 times per minute, or even less. Junior high school students have a pulse of about 70-80 times per minute. A decrease in pulse indicates that the level of training has improved. During exercise, if there is a tendency for the pulse to accelerate during resting after exercise, it indicates that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.

In addition, you must pay attention to safety when performing physical exercises, check venue equipment frequently, strengthen self-protection, and comply with sports hygiene requirements, so as to avoid sports injuries and obtain good results.

People's lives have generally improved, but there are more and more physical problems. One reason is the neglect of physical exercise. To make physical exercise more effective, we must follow the principles and requirements of scientific physical exercise. You should pay attention to the following issues when exercising:

Exercise comprehensively

Exercising comprehensively is the basis for balanced development of the body and improvement of health. If you just rely on interest, what will you think? Just practice whatever the project is fun for, and you won’t be able to get the full effect. The content of physical education teaching includes walking, running, jumping, throwing, climbing, hanging, supporting and skills, supporting jumping, ball games, games and many other items. The purpose of arranging such a rich exercise content is to fully exercise the body.

Exercise regularly

The effect of physical exercise also depends on regular participation in activities. According to the principle of "use it or lose it", if you don't exercise regularly, your motor skills will fade and your body function will decline, so your health level cannot be guaranteed.

It should be done step by step

When doing physical exercise or learning sports techniques, you should start from easy to difficult and gradually improve. During exercise, the exercise load should be increased from small to large to allow the body to gradually adapt.

Pay attention to safety

Be fully prepared before exercising and tidy up after exercising. According to the characteristics of sports events, the unsafe factors of the surrounding environment (including venue equipment) should be considered to prevent the occurrence of injury accidents.

Sports health care, self-examination methods:

. Sleep: People who exercise regularly fall asleep quickly, sleep deeply, rarely dream, and feel full of energy after getting up. If there are insomnia, frequent awakenings, excessive dreams, and poor energy after waking up, etc., if there are no other causes, you should check whether the exercise method and exercise load are appropriate.

2． Appetite: People who exercise regularly have a good appetite. Sometimes due to excessive exercise load or excessive sweating, excessive loss of water and salt will cause loss of appetite. It is best to eat about half an hour after exercise to allow the body to return to a quiet state and you will have a good appetite.

3． Weight: In the early stage of exercise, due to the enhanced metabolism and the consumption of more fat and water in the body, you may lose some weight.

After a period of time, due to changes in muscle mass and volume, weight will remain at a relatively stable level. As age increases, weight should gradually increase. Under normal circumstances, the weight will be reduced more or less after each exercise, and can be restored to the original level after rest. You can observe the impact of exercise on your body by measuring your weight before and after exercise and comparing them.

4． Pulse: Athletes usually have a pulse of about 50-60 times per minute, or even less. Junior high school students have a pulse of about 70-80 times per minute. A decrease in pulse indicates that the level of training has improved. During exercise, if there is a tendency for the pulse to accelerate during resting after exercise, it indicates that fatigue is gradually accumulating, and attention should be paid to reducing the amount of activity.

Mastering weight, reps and time. Beginners often have this question. How much weight and how many reps should be done to be effective? It's very simple. The number of weights can be expressed in RM. For example, 8RM means that the training weight you choose can only be lifted up to 8 times.

3 Principles of Scientific Physical Exercise The training weights for muscle strength and muscle endurance are different. The most effective range for soil muscle strength is 6RM to 8RM; the most effective range for absolute muscle strength (that is, the maximum muscle strength exercise) is 1RM to 3RM; and the most effective range for muscle endurance is 25RM or above. In other words, heavier weights and fewer repetitions will help develop muscle strength and muscle mass; lighter weights and more repetitions will help the development of muscle endurance, and there will be less changes in muscle volume after regular exercise. For those who rely on weight training as a form of fitness. A weight of 10RM to 15RM is more appropriate. When a certain movement is completed from 10RM to 15RM, it is called a set. We should not only engage in a set of 10RM to 15RM exercises when exercising each part of the muscle. What works is doing three to five sets of 10RM to 15RM. But there should be one to three minutes of rest between groups. In addition, training needs to be repeated two to three times a week to achieve significant results. When the muscles have been trained for a period of time, their strength and volume will increase. At this time, we must gradually increase the load and increase the weight originally done. Professional bodybuilders exercise six to seven days a week, or even split the day into morning and afternoon training sessions. But they will properly arrange and separate each exercise part, for example: focus on the upper limbs on the first, third and fifth days, and the lower limbs on the second, fourth and sixth day; or the weight will be heavier one day and lighter the next day, etc. and various targeted or innovative training methods. But for some people who use weight training as a supplement, two to three exercises a week are enough. In addition, they can combine one or two aerobic exercises, such as aerobics, jogging, swimming or cycling (each exercise should last for more than fifteen minutes) to exercise their cardiopulmonary function. Such an exercise arrangement can obtain a more comprehensive effect. Fitness effect.

2. Movements must be accurate and complete, and breathing must be reasonable.

Many people worry that muscles will become stiff and lose flexibility as they develop, so they dare not participate in weight training. However, if we can complete the movements accurately and fully during exercise, and reach the desired range, that is the "full range of motion". Muscles will not become stiff or sluggish due to development. Every training movement must be completed completely, and the route and angle must be accurate. The movements should maintain a certain rhythm. For example: the complete movement of the chest press is to press upward from the chest position until the elbow joint is straight. If you do not push your hands straight every time you press, the flexibility of the muscles in the elbow joint's range of motion will decrease over time. On the other hand, while doing weight training, you also need to do stretching exercises. Stretching before lifting weights can increase the flexibility and elasticity of the muscles, making it easier for the muscles to perform their capabilities and reducing the chance of injury.

3. Training equipment Now, most fitness centers. In addition to the most useful and primitive dumbbells and barbells. Comprehensive or independent equipment for exercising various muscles has also been added, making these equipment more attractive and popular for beginners and general exercisers. They are both soil muscles, but they have different training tools. Taking the above-mentioned dumbbells, barbell series and equipment series as an example, which one is more suitable for us to use?

Dumbbells and barbells: The movements are relatively free. Trainers can choose the route and angle of the movements at will to meet the needs of their own special sports movements. However, the movement route and angle of machine exercise have been fixed by the design of the machine itself. Its movements may not meet the requirements of the sport.

2) Strengthening of joints and other related muscle exercises, because when using dumbbells to exercise, the trainer must take into account the balance of weight.

Therefore, more muscle groups in the body will participate in this exercise, which will be helpful for strength training of joints or other auxiliary muscle groups. As for machine training, since it is mainly designed to exercise a group or local muscle group, the training effect for other auxiliary muscle groups is poor. Moreover, the movement route of the equipment is fixed and no additional balancing movements are required. For strengthening joint strength, dumbbell exercises should not be comprehensive and effective.

3) Design--Although the design of the equipment can change the angle of action and increase or decrease the load, these designs are based on the characteristics of ordinary people, and the length of each person's limbs and muscle lengths It is different from structure, speed of action, etc. As a result, these devices with fixed dimensions, movement routes, and weight changes cannot meet the requirements of some people. Dumbbells and barbells don’t have this problem.

Equipment: Safety---is the best advantage of the equipment. Fixed weight devices and movement routes help beginners master the movements. And you are not afraid of losing your balance and letting the weight crush you. Even if you make a wrong move or miss a moment, you won't suffer too much damage. This is why weight training equipment is widely used by general bodybuilders.

2) Cheating - Since the movement route is fixed, it is difficult to use other body movements to complete the main exercise movements when performing movements. That is, it is not easy to cheat.

3) Design---The appearance design of most of the equipment is very beautiful, and a set of equipment can be used by multiple people at the same time. It is also more convenient and time-saving when changing weights. However, the equipment is more expensive than dumbbells, and not ordinary families and Dalian can afford it.

In general, the design of the equipment is more suitable for general fitness and rehabilitation people. As for dumbbells and barbells, they are more popular among athletes, bodybuilders and weightlifters.

4 Principles of scientific physical exercise

The principles of scientific physical exercise refer to the rules that must be followed to scientifically exercise the body.

Exercise is to improve health and develop the body in an all-round way in order to enhance physical fitness. The essence of the principle of scientific physical exercise is to effectively develop the body and enhance people's physique. Without this point, there is no principle. Based on this point, the principles of scientific physical exercise include the principle of gradualness, repetition, comprehensiveness, awareness and individuality.

Progressive principle: Progress means moving forward, developing, and improving, rather than staying at the same level. It is a gradual, sequential, and sequential change, rather than a sudden or drastic change. The principle of gradualness is a rule determined by the process of applying various physical means to exercise the body based on the law of physical enhancement. In the process of scientific physical exercise, the most essential issue is the exercise load. Progression does not mean increasing the load on average every day, every time, but according to the adaptability of the human body to exercise and according to the requirements of excessive load, there is a plan. Increase exercise load. A certain amount of exercise load can cause the body to adapt only after it acts on the body a certain number of times and for a certain period of time. Then, the exercise load can be gradually increased to enable the body to adapt to a new level, and ultimately achieve the goal of enhancing physical fitness. The principle of progressiveness is an exercise method that adjusts the exercise load in stages according to this adaptive change.

Repetition principle: Repetition means repeating again and again. The principle of repetition refers to the process of using various means to exercise the body, which has the characteristics of being repeated again and again and many times. Experience tells us that when exercising, only practicing a few times will have little effect on people. Only when you practice multiple times to a certain level can it have a good effect on the body. Repeating it too many times will also have side effects on the human body. . Therefore, repetition is regular and limited repetition, which is another rule for exercising. What requirements should be followed during the iteration? The first is to combine exercise and intervals, which requires both sufficient exercise and appropriate rest. This does not mean that you must have adequate rest after exercising, but that you can give more adequate continuous rest when you do not get adequate rest after exercising for several or several days. Secondly, physical exercise must be carried out continuously during the week, month, year and several years. In middle school, students should take part in physical exercise every day and should not spend three days fishing and two days drying nets.