What exercises can I do after a meal to lose weight? After eating is the most suitable time to lose weight, so do you know what exercises to do to lose weight? Exercise can not only strengthen the body, but also prevent various chronic diseases. Most people like to exercise after meals. It is not advisable to run or exercise directly after meals. It will stimulate the stomach and cause nausea, vomiting, stomach cramps and other uncomfortable symptoms. At the same time, the body’s digestive system needs a lot of blood to help digest food and absorb nutrients after a full meal. If you exercise immediately, the body muscles also need a lot of blood to participate. The blood supplies the digestive system and muscle tissue at the same time, which can easily lead to digestive disorders, indigestion, and also affect the effect of exercise. So, how to lose weight after a meal?
How soon after a meal can you exercise?
In terms of exercise intensity, light exercise such as walking, walking, square dancing, Tai Chi, etc. can be performed half an hour to an hour after meals. Moderate exercise such as jogging, weight loss exercise, and cycling can be done one to two hours after meals. High-intensity sports such as long-distance running, rope skipping, football, and basketball should be carried out two to three hours after meals. In terms of meal size, if you eat a large amount of meals before exercise and eat foods that are mainly protein and fat, these foods are not easy to digest, so it is best to exercise more than two hours after meals. If the meal size is small, and the food is mainly carbohydrates, vegetables, fruits or liquid food, the interval between meals and exercise can be relatively shortened according to the intensity of exercise.
How to exercise after a meal?
Half an hour after dinner: In this half of the school, rest is the main focus, sitting quietly with family and friends to chat after dinner, and talk more about happy topics after dinner. It not only maintains a good mood, but also ensures the best digestion of food. 1 to 1.5 hours after a meal: At this time, the peak of food digestion has basically passed, and general exercise is not relevant. Exercises such as brisk walking and jogging can be developed slowly. As the saying goes, take a walk after a meal and live to ninety-nine. Walking after a meal can promote digestion, but strenuous exercise should still be controlled. Appropriate exercise after meals: No matter what you eat or what method you use to lose weight, remember to exercise after meals. For lazy people: you can choose to take a walk, but if you want to lose weight with such a low amount of exercise, don’t worry about it, but at least it can help digestion! For semi-lazy people: jogging, the exercise time should last for more than an hour and a half, and you can’t. Intermittent, 10 minutes or 20 minutes of exercise will not consume fat, so at least last for more than half an hour! If you are not lazy: weight loss exercises and various weight loss exercises need 30-60 minutes of time. Just because you are lazy, can you do it every day? Precautions: After doing the exercise, lie down for a while, relax your abdomen, do not exercise too intensely, and think about the abdominal muscles in your mind. 30 minutes after a meal is exactly the time when the small intestine begins to break down and absorb food. Therefore, blood sugar levels start to rise 30 minutes after eating. And exercising at this critical moment can prevent blood sugar from having the opportunity to form fat.
What to do after a meal
- Practice squatting: [Preparation posture]: When standing, feet should be shoulder-width apart, arms droop naturally, palms lightly on both sides of legs, and eyes looking straight ahead. [Action]: Take a step with the left leg to the left, raise both arms to hug the object at the same time, the hands are no higher than the shoulders, the eyes are straight ahead, the legs are bent and the knees are squatted about 130 degrees, keep stable, the upper body is straight, the hands are down Press at the height of your belly button and hold the squat position for 15 seconds. When the lower limbs feel sore, numb, and bloated, stand up slowly and breathe naturally. [Function]: It can exercise the muscles of the lower limbs and the lower back and relieve the tension of the muscles. The above exercise should follow the principle of gradual progress and enough time, starting with a small amount of exercise, and the heart rate after exercise should increase by 30% to 50% compared with that before exercise. Since the process of exercise is a process of gradual improvement and adaptation of functions, the increase in exercise volume requires a certain amount of time to adapt. Each exercise time is 20 to 40 minutes. Gradually increase from 2 to 3 days of exercise to 5 to 7 days a week.
- Use fitness equipment–Tai Chi pusher: [Action]: Facing the equipment, feet should be shoulder-width apart, knees slightly bent, and step into a horse. With your hands open, place them on the same edge of the two turntables and turn the turntables. During the exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should form a lunge. When pushing to the left, the center of gravity should move to the left, and the left leg should form a lunge. The practice speed is medium speed, the time for one practice is 3 to 5 minutes, and it is done 2 to 4 times, which can be determined according to your own situation. [Function]: It can exercise upper limb muscles, relieve arm muscle tension caused by writing, and also promote gastrointestinal motility, which is beneficial to digestion. For the above exercises, pay attention to gentle and even movements, and avoid excessive force to avoid injury.
- Walking barefoot: [Action]: Choose a clean, smooth, cobblestone-lined path, and walk slowly on the cobblestone road with bare feet. Time to master 30 minutes is appropriate. [Function]: By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven road surfaces, the sensitive areas of the soles of the feet are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding brain. The cortex, which regulates the functions of various parts of the body, plays a role in adjuvant treatment of certain diseases.
- Variable speed exercise: Generally speaking, the walking speed of slow walking is 25-30 m/min, the walking speed of brisk walking is 70-90 m/min, which is equivalent to about 5 kilometers per hour, and the jogging speed is 6-7 kilometers per hour. The pace is generally better at a uniform pace, and a variable speed method can also be adopted according to the terrain and ground structure conditions. During exercise, the heart rate should be controlled at 110 to 130 beats per minute. [Effect]: As a kind of aerobic exercise, it can improve cardiopulmonary function and relax muscles. In addition, find an open and flat place after lunch, do Tai Chi, do deep leg presses, or press your back against the wall slowly. The movements are not large, but they can relax the muscles and relieve the muscles caused by long-term sitting. soreness.
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