How to create a healthy exercise schedule

Exercise is very important. If you don't manage your time well, it will be very bad for your health. If you exercise at an inappropriate time, the effect after exercise will be relatively poor. Only by formulating a reasonable healthy exercise schedule can you guarantee the effect after exercise and execute it according to the plan to ensure that the body can be healthier after exercise. The following will introduce in detail how to formulate this healthy exercise schedule.

7:30: Get up.

Researchers at the University of Westminster in the UK found that people who get up between 5:22 and 7:21 in the morning have higher levels of a substance in their blood that can cause heart disease. Therefore, getting up after 7:21 is more beneficial to your health.

Turn on the desk lamp. "Turn on the lights as soon as you wake up. This will readjust your body clock and adjust your sleep and wake patterns," said Jim Horn, professor at the Sleep Research Centre at Loughborough University.

Drink a glass of water. Water is an essential substance for thousands of chemical reactions in the body. Drinking a glass of water in the morning can replenish the water loss at night.

7:30-8:00: Brush your teeth before breakfast.

"Brushing your teeth before breakfast can prevent tooth decay because it coats the outside of your teeth with a protective layer of fluoride. Alternatively, wait half an hour after breakfast before brushing your teeth," said Dr.

Gordon Watkins said.

8:00-8:30: Have breakfast. "Breakfast is a must because it helps you maintain

Stabilization of blood sugar levels. "Kevin Willen, a nutritionist at King's College London, said. You can eat oatmeal porridge for breakfast, which has a lower glycemic index.

8:30-9:00:

Avoid exercise. Researchers from Brunel University found that athletes who exercise in the morning are more susceptible to illness because the immune system is weakest at this time. Walk to work. horse

Researchers at the University of Massachusetts Medical School found that people who walk every day are 25% less likely to catch a cold than those who sit for a long time.

9:30:

Start the most difficult task of the day. Researchers at the New York Sleep Center found that most people are most alert within an hour or two of waking up each day.

10:30:

Give your eyes a break from the screen. If you work on a computer, give your eyes a rest for 3 minutes for every hour you work.

11:00:

Eat some fruit. This is a great way to address the problem of low blood sugar levels in your body. Eat an orange or some red fruits, which can replenish the iron and vitamin C content in the body at the same time.

13:00: Add some beans and vegetables to the bread. You need a lunch that's tasty and releases energy slowly. "Baked beans are high in fiber, and the ketchup counts as part of your vegetable serving," says Dr. Willen.

14:30-15:30: Take a short lunch break. elegant

A university study in Sweden found that people who take a lunch break of 30 minutes or more at noon and at least three times a week have a 37% lower risk of death from heart disease.

16:00:

Drink a cup of yogurt. Doing this can stabilize blood sugar levels. Drinking some yogurt between meals every day is good for heart health.

17:00-19:00:

Exercise. According to the body's biological clock, this is the best time to exercise, said Reeves Nick, a sports medicine doctor at the University of Sheffield.

19:30:

Eat less for dinner. Eating too much at dinner will cause blood sugar to rise, increase the burden on the digestive system, and affect sleep. Dinner should be more vegetable and less calorie and protein rich foods. Chew your meals slowly.

21:45: Watch TV for a while. Watching TV for a while to relax at this time will help you sleep, but be careful not to watch TV while lying in bed, as this will affect your sleep quality.

23:00: Take a hot bath. "A moderate reduction in body temperature helps with relaxation and sleep," said Professor Jim Horne of the Sleep Research Centre at Loughborough University.

23:30: Go to bed. If you wake up at 7:30am, going to bed now will ensure you get a full 8 hours of sleep.

Any attempt to change your biological clock will leave your body with inexplicable diseases. It will be too late to regret it 20 or 30 years later.

It is very important to make a reasonable healthy exercise schedule, and exercise according to this schedule. If you stick to it, you will definitely be able to build a strong body. In fact, many people like to exercise, but some people are only enthusiastic for a short period of time and give up after exercising for a while. In fact, such exercise is ineffective. Only by making such a healthy exercise schedule is it reasonable.