Everyone has their own sports habits: Some people are engaging in morning sports. For them, morning jogging is like drinking coffee, which is a stoke ceremony; Some people prefer to exercise at night to help eliminate the pressure of the day. What i...
Everyone has their own sports habits:
Some people are engaging in morning sports. For them, morning jogging is like drinking coffee, which is a stoke ceremony;
Some people prefer to exercise at night to help eliminate the pressure of the day.
What is the difference between morning and evening exercise? Some recent new research may answer this question.
"Life Times" invites sports experts to tell you what the different studies are about sports at different times.
According to the report of the Washington Post, a paper from the Research Team of the Department of Biomolecular Sciences of the Weizmann Institute of Science in Israel shows that:
● Morning training may activate certain genes in muscle cells and enhance the ability to support sugar and fat;
● Late training will consume less oxygen, which means that people use less energy, make sports more efficient, and their performance will also improve.
Another research team led by Paul Sarsoon Colesey, director of the Center for Communication and New York Research at the University of California, Europe, allowed mice to move on the jogger.
Researchers observed changes in muscle tissue after morning exercise, especially glucose breakdown and fat burning. They found that movement provided the most beneficial effect on neo-Chemistry in mice, especially in the late morning.
◎Odds
The air humidity in the morning is more suitable. Taking running as an example, the sweat will not be too high during moderate-slow running in 30 to 40 minutes, and the body feels more comfortable.
Morning training can also slowly wake up the body and maintain a good mental state all day long.
◎Disadvantages
In the early morning, relatively low temperatures are not conducive to the spread of angsts and particles in the air, which can easily cause respiratory system diseases.
In late autumn or winter, the temperature is too low in the early morning, which will stimulate the sympathetic nerves, strengthen blood vessels, cause blood pressure fluctuations, and cause sudden cardiovascular and brain vascular diseases. Elderly people suffering from coronary heart disease and hypertension should pay more attention.
In addition, after getting up in the morning, you generally have a poor appetite and don’t want to eat. If you are on an empty stomach or perform high-strength morning jogging, it is easy to cause hypoglycemia.
Evening practice◎Odd points
Especially in the evening, the air oxygen content is higher and the temperature is suitable, and the environment is conducive to sports.
The physical strength of people is relatively abundant, which can improve movement efficiency and reduce injuries.
◎Disadvantages
Night training may affect dinner and sleep. It is not suitable for eating one hour before and after exercise, as late practice will affect the evening meal time.
For example, night running can stimulate the human central nervous system, make the sympathetic nerves active, and even promote the secretion of dopamine in the brain. Therefore, running too late at night will make people excited, which may lead to difficulty falling asleep or insomnia.
morning exercises
morning exercises
and the sun comes out and practices
, especially in autumn and winter, the most suitable morning exercise time should be after 9 o'clock. At this time, the temperature has increased slightly, and the sun is moving around, and it can be achieved twice.
Heat for more than 15 minutes
If the damage caused by winter sports is mainly caused by insufficient heat.
If the weather is colder, it should take twice as much time to warm yourself up, at least 15 minutes. It is best to do dynamic stretching first when you are hot, and then choose to walk briskly or jog by yourself, so that you can sweat slightly and open your pores.
Morning practice should be calm
In the morning, the awakening of the human body requires a process, and it should proceed step by step, and not do too intense exercises. You can try morning exercises, too extreme, and brisk walking and other medium and low intensity aerobic exercises.
Do not be on an empty stomach, eat 1 hour in advance
Before morning exercise, eat a small amount, such as easy-to-digestible liquid foods, such as rice porridge, milk, swallow malt porridge, etc. It is generally recommended to exercise after 1 hour from the first bite of the meal.
Evening Practice Chapter
“ In the cold season, the late practice time should be a little earlier than other seasons to prevent physical discomfort due to temperature problems.
Strength is adjusted according to the meal time
Preparation for evening meals: After high intensity exercise, you should rest for a period of time (about 60 minutes) before eating.
After-night exercise: If you want to perform dramatic exercises, it is best to take 2 hours after the meal.
Evening exercise can be calm and steady, and British sports physiologists have found that after 4 pm and at night, people's physical strength, reaction and suitable stress will reach a better state, and their heartbeat and blood pressure will be more stable.
At this time, you can perform slightly more intense activities, such as playing ball, running, etc., and the elderly can also choose to dance.
But if the exercise is arranged at the right time to fall asleep, it should be as gentle as possible, such as walking.
Overall, when is the best time to exercise depends on your goals and physical condition.
For example, if you pursue efficiency and want to have ideal sports performance, you can choose to train at night; those who are concerned about weight can choose to run in the morning..
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