4hw.com.cn: morning exercise is very good for our health. More and more people begin to exercise such as morning running. But many people don't know how long they can have breakfast after exercise, so when can they have breakfast in the morning? Let's have a look!
How often do you eat breakfast after exercise in the morning
Do not eat breakfast until 15 to 30 minutes after running in the morning. If the intensity is increased, the rest time needs to be longer.
Because the brain cortex center, which is in charge of skeletal muscle and myocardial movement, is in a relatively excited state, while other parts are in a relatively inhibited state, gastrointestinal peristalsis is weakened, and the secretion of digestive fluid is reduced.
In addition, during exercise, a large amount of blood is distributed in the exercise system, the blood of the digestive system is reduced, and the function is reduced. Even if the exercise is stopped, the above conditions will be maintained in a short period of time, so eating immediately after the exercise will affect the digestion and absorption of food, which is not good for the body. Over time, it will also cause gastrointestinal diseases such as dyspepsia and chronic gastritis.
At the same time, it should also be noted that the intensity of morning exercise should not be too large, the maximum amount of exercise should be maintained for one or two hours, and the heart rate should be maintained between 120 and 180.
Eat first or exercise first in the morning
Morning exercise, whether it should be before or after breakfast, has always been a controversial topic. A Belgian team conducted a six week research project to measure the effects of men's breakfast and exercise after getting up in the morning on weight loss and health.
The researchers recruited 28 healthy men who loved sports to help the test, set up a special breakfast for them, including 50% more fat and 30% more calories than the normal level, and divided 28 people into three groups. The first group of men did not exercise, and the second and third groups did exercise according to the same morning exercise plan, including high-intensity running and cycling training four times a week, one group ate breakfast before exercise, the other group only drank water before morning training, and ate after exercise.
The results showed that the average weight of the men who didn't exercise increased about 3kg. Men who eat breakfast before morning exercise also have weight gain, but the average weight per person is only about 1.5kg, while a group of men who exercise before breakfast have almost no weight gain, no unhealthy phenomenon, they consume fat in food more efficiently. In this test, the men who helped the study did 60 to 90 minutes of high-intensity morning exercise, but the researchers believe that even if they did less vigorous exercise, they would have the same results.
It can be seen that we should get up earlier every morning, exercise first, and then have a rich breakfast.
Precautions for morning exercise
1. Don't get up and go to the morning exercise. You'd better drink 200 ml of honey water or light salt water after washing and rinsing, and then go to the morning exercise instead of eating;
2. The amount of morning exercise should be appropriate, no matter the age, no strenuous exercise, aerobic exercise of more than half an hour is better, and the exercise time should not exceed 1 hour, such as jogging, fast walking, Taijiquan, mountain climbing, gymnastics, etc;
3. At least 15 minutes after the exercise, breakfast will be served. After the exercise, you need to take a deep breath (about 5 minutes), and then take a rest and wash again, so it's almost 15 minutes;
4. The key to morning exercise is to stick to it, at least four days a week.