Afternoon is the best time to exercise In our traditional concept, after lunch should take a nap. In fact, in the afternoon from 2:00 to 4:00, the body's ability to exercise to reach its peak. And at this time the sun is full, the temperature is suitable, the wind is small, is the best time period for exercise. It is best to exercise one hour after lunch, otherwise it will affect the digestive function of the stomach and intestines. The following exercises are good choices for post-lunch exercise. A, practice squatting pile Action: standing, both feet shoulder-width apart, both arms hanging naturally, the palms of both hands lightly on both sides of the legs, eyes flat in front. Left leg to the left side of a step, while the two arms raised into a hug, hands high but shoulder, eyes level in front; two legs bent knee squat about 130 degrees, maintain a smooth, straight upper body; two hands under the same height as the navel, maintain a semi-squatting position for 15 seconds. When the lower limbs appear sore, numb, swollen feeling, slowly stand up, natural breathing. Effect: The lower limbs, lower back muscles can be exercised to relieve muscle tension. The above exercise, should be in accordance with the principle of gradual and moderate, starting with a small amount of exercise, to exercise after the heart rate than before the exercise increased by 30% to 50% shall prevail. Second, taiji pushing hands Action: Facing the Taiji pushing hand device, feet shoulder-width apart, knees slightly bent, into a horse stance. Hands open, respectively, placed on the edge of the same side of the two turntables, turning the turntable. During the exercise, when pushing to the right, the center of gravity below the waist should shift to the right, and the right leg into a bow; when pushing to the left, the center of gravity should shift to the left, and the left leg into a bow, repeatedly. Exercise speed for medium speed, a practice time to master in 3 to 5 minutes, do 2 to 4 times, depending on their own situation. Effects: To exercise the upper limb muscles, to relieve the arm muscle tension brought about by writing, but also to promote gastrointestinal motility, beneficial to digestion. The above exercise, we should pay attention to the movement of gentle, even, do not force too hard, so as not to cause injury. Three, barefoot walking Action: choose a clean and smooth, paved with cobblestone forest path, barefoot in the small stone road slowly. Time to master in 30 minutes is appropriate. Effect: By increasing the plantar fascia, ligaments, acupuncture points and nerve endings and uneven road contact opportunities, so that the sensitive areas of the soles of the feet are constantly stimulated, these stimulation signals into the corresponding heart organs and the corresponding cerebral cortex, can regulate the function of various parts of the body, to play a role in supporting the treatment of certain diseases. Four, variable speed exercise Action: In general, the slow walking speed of 25-30 m / min, fast walking speed of 70-90 m / min, equivalent to about 5 km per hour, jogging speed of 6-7 km per hour. Walking speed is generally better at a constant speed, but also according to the terrain, ground structure conditions, the use of variable speed. Exercise, the heart rate should be controlled at 110 to 130 times / min. Effect: As an aerobic exercise, it can improve cardiopulmonary function, relax the muscles. Exercise drinking water also has a learning curve It should be reminded that no matter what time you choose to exercise, drinking water is a key detail that can not be ignored. People who exercise in the morning, every 20 minutes to drink some water, a drink of 120 ml is appropriate. Afternoon and evening workouts, the intensity is greater than the morning, the body consumes more energy and water, to supplement 200 ml of water. At the same time, we can not wait until we feel thirsty to drink water, when the body is already dehydrated. In addition, it is best not to binge drink after exercise, but to drink sip by sip to reduce the burden on the heart. You can also prepare some salt and sugar water, honey water or sports drinks, which will help us recover our strength. 99 enthusiastic doctors warmly remind that doing some simple exercises after meals can not only release stress, but also relieve fatigue, soothe muscles and bones, etc.. You can do a few exercises after meals to promote digestion and improve your body condition. However, special attention should be paid to the fact that it is not advisable to do strenuous exercise immediately after a meal, otherwise it is easy to cause gastrointestinal discomfort.
Jerry E Lopez
