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Times of not adapting to exercise: I heard about exercise in the morning...
When is the best time to exercise? Someone has conducted a sample survey of 6,000 exercisers in four major cities, Beijing, Shanghai, Tianjin and Harbin. The results show that 60.8% of exercisers choose to exercise in the early morning. So, is the best time to exercise in the early morning?
It is not advisable to exercise in the early morning
1. Because the time of the body's biological clock is at its lowest tide in the morning.
In the early morning, people have the lowest body temperature, the slowest pulse, and the worst physiological function. If exercise at this time, it is equivalent to suddenly entering more intense exercise from the rest state of the human body or the state that has not yet awakened. This is a kind of "risking" and it is not worth the loss. The muscles and joints of the human body quickly enter a tense and strong state from the relaxed state, which is difficult to adapt to for the moment.
2. Because of the most dangerous moment of the human body in the day is early morning.
The World Health Organization has conducted statistics that the deaths in the early morning account for 60% of the total deaths in the day. The early morning is not only the peak period of heart attacks, but also the high incidence of sudden cardiac death. Exercise in the early morning, especially when exercise is large, it is equivalent to suddenly increasing the burden on the cardiovascular and cerebrovascular in the most dangerous period of the human body, which is not good for the health of middle-aged and elderly people. For middle-aged and elderly people who already suffer from cardiovascular and cerebrovascular diseases, it is even worse.
Hypertension is the most common chronic cardiovascular disease and also induces the brain. Important causes of stroke, myocardial infarction, heart failure, renal failure and other diseases. Through 24-hour dynamic blood pressure monitoring, the researchers found that the blood pressure of ordinary people changes within a day, and the fluctuations of blood pressure have the rhythmic characteristics of high and low daytime. This is the natural rhythm of blood pressure and a normal physiological phenomenon - it can allow the heart, brain, kidney and blood vessels of the whole body to have sufficient "rest" at night.
The blood pressure of patients with hypertension also has fluctuations, but their blood pressure fluctuates at a high level, and the change is even greater than that of normal people. In most people with normal blood pressure and about 70% of patients with hypertension In the meantime, the blood pressure at night is about 10% lower than the blood pressure at daytime. The specific situation is: when people sleep at night, it drops to the lowest level at about 2 to 3 am. After getting up in the morning (6:00), the blood pressure rises sharply, reaching or approaching the highest peak at about 8:00 to 9:00. The blood pressure at this time is even higher than that at night by more than 40 to 50 mmHg. This phenomenon is medically called "morning hypertension (morning peak of blood pressure)." This is a dangerous moment for patients with hypertension, because the patient's sympathetic nerves are in an excited state, the heartbeats faster, and the blood pressure rises; in addition, no water is drunk overnight, and the patient loses a lot of water through breathing, and the blood sticky Consistency increases. Moreover, if a hypertensive patient with atherosclerotic plaques, the plaques are prone to rupture at this time, resulting in myocardial infarction, cerebral infarction, etc.
Study shows that the risk of stroke in patients with hypertension in the early morning is three times that of other times; the incidence of myocardial infarction at 9 am is three times higher than that at 9 pm; the peak of sudden cardiac death is also from 9 am to 12 am. Therefore, the day to control blood pressure is "morning". Exercise when getting up early in the morning will undoubtedly increase the possibility of unexpected events.
(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")
Extended reading:
Seven ways to lose your waist: just one book
Abnormalities in exercise: The embarrassment that is difficult to speak
The knowledge of eating: How to eat to make muscles grow rapidly?
3. Because the worst moment of the day is the morning.
Meteorological experts say that the fresh air in the morning gives people a "mistake feeling". This is because people discharge a large amount of waste gas such as carbon dioxide in the house overnight, especially in winter, the doors and windows are closed tightly and empty The air is dirty. At this time, the air outside the house is better than the indoors and the temperature is lower than that in the house, so you will feel the air fresh after leaving the house in the morning. But the fact is that the outdoor air is the worst in the morning, and the afternoon is the best.
In the early morning, plants metabolize overnight, absorb oxygen, exhale a large amount of carbon dioxide, which increases the concentration of carbon dioxide in places with many trees, flowers and plants; various harmful substances such as nitrogen oxides and hydrocarbons generated by burning coal and automobile exhaust emissions are gathered more in the air, and breathing these dirty air will have a harmful effect on the human body. After the sun comes out, these pollutants will be diluted and decomposed in the air for a certain period of time, and the air quality will be relatively better. Therefore, under normal circumstances, the sun Morning exercises before coming out are not suitable.
4. Because the lowest temperature of the day is often in the early morning.
The morning is the lowest temperature of the day (especially in the early morning of winter, the temperature is below 0℃, and sometimes snow and icy are accumulated on the road). If you go out for exercise, the indoor temperature will form a strong contrast with the outdoor temperature. This strong contrast in temperature can induce cramps of the coronary artery of the heart and cause myocardial ischemia, causing angina pectoris, and severe myocardial infarction or even sudden death. Snow and icing can easily cause falls.
5. Because the morning is prone to heavy fog in the morning of autumn, winter and spring. It is easy to cause heavy fog in the foggy days due to the fog in the foggy days. It is stable and difficult to exchange and spread, which will aggravate air pollution. According to measurements, the proportion of various harmful substances such as acids, alkalis, salts, amines, phenols, dust, pathogenic microorganisms in the fog droplets is dozens of times higher than that in the usual atmospheric water droplets. In addition, in heavy fog, the air pressure is low and the air humidity is high, which is not conducive to the heat dissipation of the skin and the exchange of gases in the alveolar, making people feel stuffy and hold their breath. Staying in the fog for a long time, the human body will inhale harmful substances, consume nutrients, affect the supply of oxygen, cause internal damage to the body, induce or aggravate the condition, and cause chest tightness, difficulty breathing and other symptoms.
(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search " Fitness Bar Network" or " Click to scan and follow )
Further reading:
Seven ways to lose your waist: just one book
Abnormalities in exercise: The embarrassment that is difficult to speak
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