1. How often can I do aerobics after dinner
It is advisable to do aerobics 2 hours after meals.
It is recommended to rest for 2 hours after each full meal before exercising. For people who regularly participate in sports, they can take a rest of about 30 minutes after eating, except for vigorous sports.
If the purpose of exercise is to strengthen muscles and build body, you can eat 30 minutes after exercise, and the absorption is better than usual at this time; If the purpose is to lose weight, you can eat more than 1 hour before exercise. Exercise just after dinner is bad for the stomach and intestines.
Similarly, after exercise, you should eat at a certain interval, because the center that manages muscle activity is in a highly excited state during exercise, and at the same time, the digestive organs are inhibited. It takes a certain time for the activities of the digestive organs to recover. Therefore, generally, you don’t want to eat immediately after a long period of intense exercise. You should rest for about 30 minutes before eating after exercise.
When to start exercising after eating should “vary according to the food”. In general, exercise is best arranged 1 hour after dinner. If you have a very rich meal, you should exercise 2 hours later. The gastrointestinal tract needs to digest food, constantly wriggle and secrete gastric juice and intestinal juice. At this time, there needs to be sufficient blood supply.
2. The best time to do aerobics
Jump at 3 or 4 p.m.: generally, the best time to jump aerobics is at 3 or 4 p.m. On this hot day, when the sun recedes in the afternoon and the individual’s spiritual vitality begins to rise, aerobics is the easiest way to achieve the effect of weight loss.
Dance about an hour after dinner: because the hormone secretion is stronger at night, it is certainly easier to lose weight.
It is not recommended to jump in the morning. Aerobics is also a medium-intensity physical exercise, which inevitably consumes too much energy at the beginning of the day and makes you feel tired. In addition, if you can exercise moderately (about 15-20 minutes) and avoid the digestion time after eating, the rest of the time is OK.
3. Reasons why it is not suitable to do aerobics immediately after dinner
Immediate exercise causes stomach discomfort. Generally, after eating a full meal, most of the blood of the human body is concentrated in the stomach and liver. If you go to exercise immediately, it will lead to the stomach with a large amount of food stored constantly pulling the ligaments that fix the stomach due to turbulence, resulting in stomach discomfort.
It is easy to cause indigestion. Doing weight-loss exercises and other similar exercises immediately after meals will inhibit the secretion of digestive juice and the peristalsis of digestive tract, because when doing weight-loss exercises and other exercises, the blood of muscles in the whole body will increase, and the blood of stomach and viscera will be relatively reduced. These reasons are easy to cause indigestion and malabsorption, affect metabolism, and even cause chronic stomach diseases.
What’s good for people who do aerobics
1. High intensity fitness and dance training
Before fitness and dance training: before exercise, you need to supplement protein, healthy fat and fiber, such as eating a handful of nuts and half a cup of oatmeal.
After fitness and dance training: protein. Mixed grain rice combined with eggs and vegetables is a good “set meal”.
2. Aerobics, light strength dance training
Before exercise: banana is the best choice, because it provides you with energy, contains potassium to avoid cramps, and its fiber makes you feel full.
After exercise: aerobics or light strength dance training consumes more physical strength than yoga and jogging, especially protein supplement to help muscle repair.
Precautions for female jump exercises
1. When doing exercises, you should wear a bra, and the one with strong support is better.
2. Exercise during menstruation, and the amount of exercise should not be too large.
3. Women without exercise habits should not start doing aerobics during pregnancy. Even women who have the basis of aerobics training need to consult their doctors during this period to decide whether to continue aerobics training.
4. Before walking, it is very important to warm up and stretch properly, especially the lower limbs. When it’s cold, take a long time to warm up and put on more clothes. For beginners, it is advisable to do it twice or three times a week and every other day. Then you can increase the number of times appropriately until you feel appropriate, never force. Remember, haste makes waste. At the beginning, the amount of exercise should not be too large, but should be gradually increased, and the increase range should be gradual. Moreover, the time of each action should not be too long, and it is appropriate to take about 10 minutes.
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