Good morning or good evening running fitness for their most important
Mentioned early in the morning, people will think of “fresh air, appropriate exercise,” the words. Over the years, in the park, riverside morning exercises figure, has been a beautiful landscape in Guangzhou. But recently, the “morning exercise” in the end should not be promoted, but it became a focus of debate. Some people think that high levels of carbon dioxide in the air the morning, not to mention refreshing, to their morning exercise, as the evening sports. Debating the issue because some of the pupils and their parents or even advise the schools to cancel the morning exercise.
Good morning exercise, or exercise a good evening? In the growth and development of young people for what kind of “exercise prescription”? Would like to clarify these doubts, or listen to the experts how to say!
Morning and evening exercises for as long as their are no harm
”In theory, at dusk, the highest concentration of oxygen within the atmosphere, people feel the most sensitive, most coordination, physical strength and physical ability to adapt to play most, and then blood pressure and heart rate in both low and stable, indeed is appropriate to exercise a good time. “experts say, but this does not mean that other time of day is not suitable for sports.
Were significantly different between the individual differences, cardiorespiratory function, physical state is different, the exercise time, exercise frequency, exercise mode should not be stereotyped. Should be said that the best time to exercise is not absolute, and everyone there are some differences between the affirmative. If able to do so, experts recommend the best one according to physical examination and his rest and dietary laws, consult a doctor.
In addition, the city’s office workers, some working overtime at dusk, and some are rushing to catch up at home is busy, let them out of an hour of exercise a day is very unrealistic .
In fact, the vast majority of normal physical person, as long as half an hour before eating to avoid, an hour after meals and before going to bed one hour, any time can exercise. If you have cultivated the habit of morning exercise, will certainly benefit from lots of persistence, there is no need to change the evening exercises.
Enough exercise time, exercise is appropriate to their own way, there is a very simple measurement method: If the exercise period of time, full of energy, good appetite, good sleep, get up early measurement of the pulse beat per minute or less the same, or change the number and slow, then I congratulate you, it shows your current amount of exercise and sport mode is appropriate; the other hand, if the exercise period of time, often drowsy, sleep well, get up early measurement of pulse beats per minute more than 6 times more than in the past, this that your movement too much, and should be adjusted under the guidance of a doctor.
In addition, the exercise also avoid static. Such as running, the start time should be shorter, slower speeds, the body to adapt to a period of time, and then gradually extended run time to speed faster.
Passive exercise more sports injuries
Experts advise, delegate to the fish than giving the fishing, to some degree, interest in sports training and self-training exercise capacity, which are more important for students. Found that active exercise than the effect of passive exercise much better. Active exercise, people happy, the endocrine system running better, exercise focused, not easily injured. In passive exercises, we had a belly on grievances, emotional and physical work against, poor muscle coordination, more likely lead to sports injury.
6 to 8:00 am and suitable training
Boys and girls have different physical conditions, sports also avoid duplication. Collective exercise in the morning after the evening’s arrangements should reflect the characteristics and differences. Male forces are relatively strong, can be weightlifting, dumbbells, basketball, football. The female body flexibility, and can be arranged gymnastics, fitness (Fitness Food) exercise, cycling, swimming.
In general, suitable for morning exercise time between 6 pm to 8 pm, the evening appropriate time for five or six hours training, exercising half an hour before dinner. Half an hour each morning and evening exercise is not absolute, it is best to adjust according to the season. Summer, the morning is the coolest time of day, exercise time can be longer in the evening the weather is too hot, exercise time can be shorter; winter On the contrary, the morning exercise may be appropriate to shorten the time in the evening padded enough. In addition, the hot summer weather can be more appropriate arrangements for a number of indoor sports such as swimming.
Need to be reminded that the movement will not necessarily healthy. For primary and secondary students, the day should remain 9 to 10 hours of sleep. If the pursuit of sports results, blindly get up early, but the body damage. Adequate sleep, balanced diet combined with appropriate exercise, only three closely in order to bring people health. In addition, morning exercise, be sure to eat liquid food such as milk, beverages, avoid fasting battle. Noon, eat better, do not eat fast food frequently.
Exercise Note that the “four bogey”
Experts point out that in some cases, before exercise must be prepared to run into fog, haze weather, scheduled exercise programs should be eliminated. Movement should pay attention to the following:
Avoid making preparations for a campaign. In doing simple physical exercises before the limbs movement, safe and effective exercise of the good. Because in the cold winter, the body due to cold stimulation Ershi muscles, ligaments significantly reduced the flexibility and scalability, the flexibility of joints is much less than in summer and autumn. Do not do warm up before exercise, then easily lead to muscle, ligament strain or sprain, a result can not exercise normally.
Second, avoid heavy fog exercise. Fog is composed of countless tiny beads, these beads contain a lot of dust, pathogenic microorganisms and other harmful substances. If the fog to exercise, as increased respiration, is bound to inhale more toxic substances, affecting the supply of oxygen, which can cause chest tightness, dyspnea, severe cases can cause rhinitis, pneumonia, bronchitis, conjunctivitis and other diseases.
3 Jiyong mouth breathing. Either exercise or in peacetime, should cultivate the habit of nose breathing. Because a lot of nose hair, to filtration of air, so that the trachea and lungs against dust, bacteria violations.
4 Ji not pay attention to keep warm. Warm during exercise can not be ignored, otherwise it will lead to colds. When cold, the body can be gradually reduced after heating, clothing, do not start exercising immediately took off his clothes, and do not sweat so again when the clothes off, or be sick.
Facial web log leadexercise is often one of the best anti-aging,health-wangjingqian lack of exercise, the skin is easy to aging,health-8922.org lack of flexibility.1.Unilateral chewing teethhealth-8897.org will lose the other side of normal occlusion, jaws,health-xuqianhao.com jaw muscles of mastication, facial muscles and other physiological function of the lack of stimulation, over time cause jaw deformity, muscle atrophy, health-8863.orgfacial asymmetry. HEALTH-healthhealthy.orgIn his spare time, you can move thehealth-88868.org chin protrusion, and thenhealth-8733.org repeat the move to the left and right sides, such ashealth-9844.org chewing food like the facial skin to get exercise.
2. Do some face aerobicsseo. The specific method is: seofive fingers close together, seopalms friction micro heat, close to the healthface, gently wipe up and down action, massage places, zygomatic outer skinhealth and the nose, ear for 3 to 5 minutes. Bath surface can stimulate the facial skin, muscles, nerves, blood vessels, thereby regulating nervous system function, promote the healthfacial blood circulation, improve tissue nutrition and metabolism, increase muscle flexibility.
3. Closed shut, straining blowing, ash bourne beavercontinuous hard fat “homes” in pronunciation, articulation drum up attention around the mouth (cheek not muster), and then relax again, get the skin around the lips get exercise. Then, shut up and look into Minzui smile, and then relax rehabilitation, mainly the skin to be movement on both sides health-98yiyeqing.comof the nose.
4. Hard eyes wide open, eyebrows up as far as possible carry, and then relax, repeat several times, the purpose is to be movement of thehealth-iamlinker.com skin around the eyes.
