Morning exercise and "dancing with the chickens"
Some people even wake up at three or four o'clock to exercise, and then go back to sleep for a "nap". This not only exposes them to air pollution, but also disrupts their biological clock, leading to fatigue and premature aging. The air pollution is heaviest before sunrise and there is less oxygen at this time. After sunrise, green plants start photosynthesis, absorbing carbon dioxide and releasing oxygen, making the air fresher.
Morning exercise is not suitable on rainy and foggy days. The current "fog" is different from the past "water vapor". Due to severe pollution, it is mostly "polluted fog", and the tiny fog droplets contain a large amount of pollutants and pathogenic bacteria. Breathing increases during morning exercise, leading to more inhalation of pollutants. Severe cases can cause breathing difficulties, chest tightness, palpitations, etc. People with heart disease and cerebrovascular disease should especially avoid morning exercise.
It is not advisable to exercise in the morning when the temperature is too low. In winter, if the temperature is too low or suddenly drops, morning exercise is not recommended, especially for the elderly and the weak, who have poor temperature regulation ability and are prone to illness. The elderly should also pay attention to keeping warm.
Avoid exercising in the forest on cloudy and rainy days. Although you can still exercise in the rain, it is not suitable to exercise in the forest because the trees are not exposed to sunlight at this time and are still absorbing oxygen and releasing carbon dioxide, which can lead to carbon dioxide poisoning. It is also not advisable to exercise near roadsides, factories, or crowded places, as these areas are heavily polluted and harmful to health.
Simple fitness methods
The following fitness methods can be done during busy household chores or in the office without disturbing others.
One-minute fitness:
1. Stand with your feet slightly apart and place your hands on your hips.
2. Rise up on your toes, using the power of your arches to lift your body, and then lower your heels to the ground.
3. Repeat this motion continuously.
Three-minute fitness:
If you are constantly on the phone, you can use the "hands-free" function to do the following exercises while talking:
1. Sit on the edge of a chair, with your thighs and calves forming a right angle. Place your hands apart under your hips to support your body and lift your hips off the chair. Keep your back straight and tighten your buttocks.
2. Bend your elbows and slowly lower your body until your forearms and upper arms form a right angle.
3. Lift your body back up and straighten your arms.
Diet strategies of bodybuilding champions
Is there a way to get more benefits from your diet?
Yes, the practice of bodybuilding champions has shown that the following unique dietary strategies can help you develop stronger muscles, reduce body fat, and achieve better training results.
Strategy 1: High-protein dinner
Developed muscles can be obtained through regular weight training, a high-protein diet, and sleep.
Japanese sports nutrition researchers have found that growth hormone, which promotes muscle growth, is secreted during sleep. Growth hormone directs amino acids in the blood towards muscle tissue, allowing it to produce new muscle cells and repair damaged ones.
Therefore, bodybuilders should consume high-protein foods during dinner or take amino acids before bed to enhance the muscle growth process and achieve stronger muscle mass.
Strategy 2: High-protein post-workout meal
Scientific research has shown that weight training also stimulates the secretion of growth hormone. The effort exerted on muscle fibers during weight training triggers the body's repair mechanisms, promoting the secretion of growth hormone and the synthesis of amino acids.
After weight training, the secretion of growth hormone can last for about two hours. The one to two hours after a meal is also the peak period for protein absorption. Consuming high-protein foods after training aligns the peak of growth hormone secretion caused by weight training with the peak of protein absorption, which is more beneficial for muscle growth. The resting state of muscle tissue during sleep further enhances these effects, resulting in more efficient training results.
Many bodybuilding champions have successfully applied this strategy by training twice a day, once before lunch (including a nap) and once before dinner (including sleep). In this way, they provide two opportunities within a day for growth hormone secretion and muscle growth, which is no wonder they achieve success.
