Over the past few days, the temperature in Shanghai has been rising, which has caused many people to change their daily workout time to the evening. Fu Shijie, a doctor at the Tianshan Outpatient Department of Dawn Medical, reminded that while enjoying night exercise, it is also necessary to avoid some hidden risks in order to ensure good health and safety.
1
Do not exercise 2-3 hours before bedtime
Fu Shijie pointed out that strenuous exercise can increase adrenaline levels in the human body, which can affect the time and depth of sleep. Therefore, it is recommended to end the evening exercise before 20:00 and try not to exercise 2-3 hours before bedtime to avoid affecting the normal sleep routine. Relaxing and cooling down after a workout, such as stretching or meditating, taking a warm bath or reading a book, can help calm the mood and promote sleep.
2
Get enough sleep
"After an evening workout, the body needs time to recover and recover. If there is not enough rest, it can lead to fatigue and weakened immunity. Fu cautions that especially for high-intensity workouts, such as weight training or high-intensity interval training (HIIT), the body needs more recovery time. Therefore, it is best to ensure that you get 7-8 hours of adequate sleep and proper nutrition supplementation after your workout to help your muscles recover. Fu Shijie said.
3
Try not to exercise when you are physically tired
If you are too tired during the day, your body's reaction speed and sensitivity may decrease during evening exercises, increasing the risk of sports injuries. "For example, muscle strains or joint injuries caused by incorrect posture or excessive weight bearing during weight training can also lead to more muscle fatigue and muscle soreness after a workout." Fu Shijie suggests that if you keep exercising, you can warm up enough to activate your muscles and joints, and at the same time control the intensity of your exercise and avoid overtraining. When exercising, always pay attention to the body's signals, if you feel unwell, stop exercising immediately, and seek medical attention immediately if necessary.
4
Arrange your diet wisely
If dinner time is early, you may experience energy and nutrient deficiencies when exercising; If dinner is too late, it can also lead to some digestive problems while exercising. Fu Shijie suggests that it is best to eat in moderation 1-2 hours before exercise, choosing foods rich in carbohydrates and protein. If you're feeling hungry while exercising, you can prepare some sports energy supplements, such as energy bars or sports drinks, in case you need them.
5
People with underlying medical conditions should be cautious
For some people who have some health conditions, such as heart disease or asthma, evening exercise may trigger or worsen the condition. It is advisable to consult a doctor before starting any new exercise program.
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Written by: Zhao Li
Editor: Zhu Jiaru
Editor-in-charge: Gao Qin
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