Deep down before hard work, we must first understand what time to do what sports can enhance weight loss, improve fuel capacity!
Ⅰ weight loss golden hours - 6 am -10 am
Weight loss principle:
Any exercise can consume more calories, but if you get up early, you not only consume more calories, but also maintain a high basal metabolic rate for the next day, resulting in a more pronounced weight loss. This is because exercise can awaken the body Metabolism, after getting up early, the metabolism during exercise can be preserved to a certain extent, making you full of vitality all day long.
Suitable for sports: tennis, running, yoga
Choose aerobic exercise can make the morning weight loss effect more significant, the whole exercise time is maintained at 40-60 minutes is particularly good morning exercise intensity should be gradually upgraded to give the body a buffer time to do first 5-10 minutes Low-intensity jogging or stretching exercise, and then do more intense exercise, such as tennis, running; or ductile exercise, such as yoga, Pilates, etc., to help shape.
Recommended sports: running
In aerobics, running Cellulite effect is very prominent, so the morning exercise selection allows weight loss program to do more with less.
Running will make the calf thick it?
This is probably the most concerned about the female friend is also the most worried running problem.In fact, be careful to find that the vast majority of long distance runners are slender and powerful, both lines and strength, enough to prove that running does not make the legs thicker , On the contrary it helps the legs to lose weight and shape.Of course, there are some sprinters legs thick, but their gait and running method is different with the general aerobic exercise.Therefore, on this issue, women Friends do not have to worry about.
Morning exercise Note:
In the morning, the temperature is low, and the body is awakened from the sleep state. At this moment, the body temperature is the lowest and the muscle is the most stiff. Therefore, it is absolutely necessary to warm up for the morning exercise.
The main purpose of warm-up exercise is to warm up the body together to improve the stability of deep muscles and reduce the possibility of sports injuries.Step walking, jogging, standing still, gymnastics are good way to warm up, according to individual fitness, Warm-up exercise time in 3 to 10 minutes, feeling the body can be slightly fever.
Ⅱ Maintain golden hours - 11 noon -12
Impression, the brain and body at noon are more tired, does not seem suitable for exercise. In fact, most people do not feel tired in 11-12 this one hour, this time is the moment of general mobilization, body Demand is strong, 12 points -14 points is the people's low ebb period.In addition, for busy office workers, this time instead is the day most suitable for exercise time.Therefore, make full use of 11 noon -12 At this time for exercise, can enhance the body acuity, avoid fatigue, keep fit.
Suitable for sports: brisk walking, aerobics, yoga
Exercise at noon, exercise intensity according to their own physical strength, the principle is that the strength should not be too large, to moderate better, do not feel tired after exercise.Suitable exercise yoga, brisk walking, aerobics and other low-intensity aerobic Exercise, exercise to a slight panting but the body more comfortable level on it.
Recommended sports: yoga
Yoga exercise mild aerobic, low intensity but good results, the requirements of the venue and equipment is relatively small, ideal for midday exercise. Yoga in a variety of stretching movements, can accelerate the body's blood circulation, helps burn fat; a variety of reverse posture but also Stimulate the accumulation of fat more places, such as the waist, buttocks, thighs. Practicing yoga, remember to do their own limits, do not insist on the difficulty of action, so as to avoid injury.
Lunch exercise Note:
In accordance with the normal weight, 1 hour before and after eating are not suitable for exercise, easy to affect food digestion and absorption.But after one morning's work, the basic energy of breakfast has been consumed, if you do not eat anything to exercise, will So that the effect of a large discount, but also prone to hypoglycemia.So, in the first half an hour before exercise, you can slightly supplement the small amount of food, such as a small rice ball, a few slices of bread.30 minutes to 1 hour after exercise, choose light lunch supplement Energy, such as salads, sandwiches, yogurt or small portions of lunch and so on.
Ⅲ increased muscle golden hours - 16 o'clock in the evening -21 o'clock
This period of time is the peak of human exercise capacity, the body's muscle growth and heart and lung function are to achieve the best condition, this time the most obvious effect of muscle movement.
Gain muscle weight loss benefits:
In fact, under the influence of hormones, women want to train significant muscles for extremely hard training. Ordinary muscle training only Can consolidate the existing muscle tissue loss, loss of fat so that your own muscle lines to emerge, while allowing girls more flexible muscles, well-proportioned, graceful lines. The benefits of greater muscle training also lies in improving the body's basic metabolism Rate, fight aging.
Suitable for sports:
Do not waste the prime time of the muscle, at this time the type of exercise to muscle strength training is better, such as gym sports, bicycles, basketball, etc .; can also be extended with high-end exercise, such as: yoga, Pilates, aerobic exercise And anaerobic exercise alternately more effective aerobic exercise to help body fat consumption, exercise physical strength, anaerobic exercise to enhance muscle strength, powerful combination of training easy to lose weight constitution.
Recommended sports: gym sports
▲ more projects, good atmosphere. Professional gym can provide a wide range of items, from the simplest running to cycling, yoga, pilates, aerobic dance, aerobics, aerobics and anaerobic exercise more alternating Convenient.At the same time there are many gymnasium in the effort to exercise companion, see others weight-loss results for the weight loss is the most direct motivation and stimulation.
▲ professional equipment targeted exercise. Body fat is the overall loss, but the line of exercise can be targeted with the aid of equipment. Gym a variety of professional equipment can help you exercise to the smallest muscles, the perfect sculpture body .
▲ professional coaching guide. Whether it is weight loss body shaping plan or equipment action guidance, a competent professional coach can give you the correct and effective weight-loss weight-loss advice to help you slim and efficient health thin.
Night workout precautions:
▲ plan a good diet and sleep time. Enough time in the evening, the diet can be carried out in accordance with the normal meal time, not suitable for movement within 1 hour before and after eating, pay attention to avoid this time. In order to increase the weight of exercise diet, hunger after exercise, may be appropriate to add energy exercise time is best not to exceed 9 o'clock in the evening, so as not to affect the quality of sleep, inhibit leptin secretion.
▲ Night if exercise outdoors, remember to carry a flashlight, pay attention to traffic safety on the road, choose brightly colored clothes.
How to eat diet before and after exercise?
According to different situations, the diet before and after exercise is slightly different, before and after exercise that should not eat, when to eat, how to eat can enhance the exercise effect.
▲ exercise time and dinner time is closer
If the exercise time before dinner time, pay attention to 1 hour after exercise should not eat, even if the increase in muscle exercise only need to add the right amount of protein, so plan a good time interval.
If the exercise time after dinner, the dinner arranged 1 hour before exercise, to ensure seven full, do not eat too greasy and not digestible food can be.
▲ exercise time and dinner time is far
Pre-exercise diet, you can stabilize the stomach, to ensure that there will be no hunger before exercise, nor because of hunger after exercise strong binge situation.Exercise more than 60 minutes, 1 hour before exercise, add low-glycemic foods, Such as skim milk, fruit, soybean meal, a small portion of rice balls, etc. Less than 60 minutes exercise time, 1 hour before exercise can choose easily digestible, rapid replacement of sugar high glycemic index foods such as bread, sports drinks.
② If you need to increase muscle, half an hour after exercise to supplement the small amount of high-protein foods is necessary, such as chicken breast, eggs, milk and so on.
How to relax after exercise?
Relaxation after exercise, so that movement to stop there is a buffer between sports, finishing process. Slow motion and exercise the right breath can relax the tension muscles, pulse, blood pressure, emotions returned to normal. Select the correct way to relax , To ensure full relaxation time but also to double the weight loss effect.
▲ massage to relax the most effective in the elimination of fatigue, optional 20 minutes after the end of exercise or night before exercise bedtime.From the start, the gradual transition to the massage, kneading, pressing and buckling, together with the local jitter, from The limbs begin to work best.
Muscle stretching can eliminate muscle tension, make muscle lines better.Exercise 10 minutes after stretching muscles can be carried out, in particular, to exercise heavy muscle parts of the stretch.For example, the focus after the pull traction Back, buttocks, thigh muscles before and after the group and calf muscles.
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