How long after meals can exercise can achieve weight loss effectively

How long after meals can exercise can achieve weight loss effectively, different sports are suitable for different time to do, in our daily exercise, regular exercise is conducive to enhance our cardiorespiratory fitness, exercise can also help to lose weight, and I look at how long after meals can exercise can achieve weight loss effectively.

How long after meals can exercise can achieve weight loss effectively 1

30 minutes of exercise after meals, weight loss is most effective

After eating, the digestive system will break down the food into nutrients needed by the body, and ultimately into the blood. This is the time when the blood sugar concentration rises and the fatty acids in the blood increase. By breaking down the nutrients again, the food eaten is able to provide energy to the body's cells.

If the energy has met the needs of the body, the next excess blood sugar will be energy storage, into the fat this big enemy of the body. So do not think that do not eat fatty, high-fat food can avoid obesity, eat fat-free food will also have the possibility of fat.

30 minutes after the meal, it happens to be the time when the small intestine begins to decompose and absorb the food. Therefore, 30 minutes after eating, blood glucose concentration will begin to rise. And by exercising at this critical time, you keep blood sugar from having a chance to form fat.

How to exercise after meals to lose weight

Lazy people method: walking; lazy beauty can choose to walk, researchers found that about 45 minutes after meals to walk for 20 minutes, calories consumed faster.

If you can walk again 2-3 hours after a meal, for about 20 minutes, then the effect of weight loss will be more obvious. The correct fitness walk should be chest out and take big steps.

Semi-lazy method: jogging; jogging exercise time to last to more than an hour and a half, can not be interrupted, 10 minutes or 20 minutes of exercise is not consumed fat, so at least to hold out to more than half an hour!

Diligent people method: weight loss exercises; a variety of weight loss exercises can try, you need to use 30-60 minutes of time, for fear that you are too lazy to move, you can do it every day? Note: After the action, lie flat for a while, relax the abdomen, do not be too intense in the movement, the brain to think of the abdominal muscles in motion.

Pre and post exercise weight loss considerations

1, 2 hours before eating

Should avoid hungry exercise, so as not to eat more calories after exercise more hungry; the other exercise after the blood is concentrated in the workout area, the rate of metabolism of the stomach at this time slows down, the absorption of the good, it is appropriate to The first step is to make sure that you have a good understanding of what you are doing and what you are doing.

2, very hungry can eat some fruit

If you are really hungry after exercise, you can eat fruit, because fruit calories are lower, and can add sugar, water and potassium ions, etc., to water more fruit is good. Such as watermelon, melon, oranges, etc., do not eat the texture of the more dense, and high-calorie fruits, such as bananas, fruit portions should be controlled in 1 ~ 2 fist large, you can also eat vegetables jelly, almond tofu and other some low-calorie snacks.

3. Drinking salt water after a strenuous workout

If you're engaged in a strenuous workout, you don't necessarily need to drink a sports drink, but you can add about half a teaspoon of salt to 600cc of water to replenish your body's lost electrolytes. If you want to enhance the taste and antioxidant, you can also squeeze 1/4 lemon juice, and lemon juice can help digestion, decomposition of toxins in the body, help detoxification.

How long can exercise after meals can achieve weight loss effectively 2

According to the intensity of exercise, walking, walking, square dancing, tai chi and other light exercise, half an hour to an hour after meals can be carried out. Jogging, weight loss exercises, cycling and other moderate exercise can be carried out one hour to two hours after meals. Long-distance running, jumping rope, playing soccer, playing basketball and other high-intensity sports, it is appropriate to carry out two hours to three hours after meals.

According to the amount of meals, if the amount of meals before exercise is large, and eat protein and fat-based food, these foods are not well digested, it is best to exercise more than two hours after meals. If the meal size is smaller and the food is mainly carbohydrates, vegetables, fruits or fluids, the interval between meal and exercise can be relatively shortened according to the intensity of the exercise.

Why can't you exercise immediately after a meal

You can't exercise immediately after a meal, such as running and other strenuous exercise, because it will cause indigestion, etc. So, why can't you exercise immediately after a meal?

Running or exercising after meals is not advisable. Because after eating the digestive organs need a large blood supply for intense work. If you run or exercise at this time, it is bound to make the skeletal muscles to take away a lot of blood, resulting in the digestive tract ischemia, not only the gastrointestinal peristalsis is weakened, but also the digestive juices. The secretion of digestive juices will also be significantly reduced, which will cause indigestion.

Running or exercising after meals can sometimes cause abdominal pain, why is this? The reasons can be the following:

1, the stomach is full of food after meals, the movement of the vibration of the stomach and intestines, so that the mesentery connecting the stomach and intestines are pulled, causing abdominal pain .

2, the distribution of blood from the digestive tract to the skeletal muscles during exercise, prompting the digestive tract ischemia and lead to gastrointestinal smooth muscle spasm, and thus abdominal pain.

3, the whole body increased oxygen demand during exercise, usually lack of exercise in people with small lung capacity, this time the effort to gasp for breath easily appear shallow and fast. This makes the negative pressure in the chest cavity decreases, resulting in obstruction of blood return to the liver, then lead to liver bruising, liver pericardial tension increases and cause liver pain, manifested as right upper abdominal pain.

4, other gastrointestinal diseases, including appendicitis happen to attack when exercise after meals.

In the first three cases, the abdominal pain is relieved soon after the exercise stops. The fourth is an organic disease, the pain is longer than the first three, and most of them will gradually aggravate, for this kind of abdominal pain, you should go to the hospital in time.

How to exercise after meals

First, half an hour after meals

In this half of the school, to the rest of the main, meditation, family and friends together with the after-dinner chat, more talk about some after-dinner happy topics, which is the most appropriate. Both to maintain a good mood, but also to ensure the best digestion of food.

There are also people who say "walk after meals, live to ninety-nine" proverb, many people advocate walking immediately after meals to promote digestion and weight loss.

For people with good health, a light walk after dinner is not bad, but for many people with poor health or gastrointestinal disorders should pay attention to, after the meal must be well rested, before the appropriate amount of exercise, even if it is a walk.

Secondly, 1 to 1.5 hours after the meal

This time, the peak of the digestion of food is basically the past, the general movement is not related, such as walking, jogging, and other sports can be slowly carried out, but remember that the strenuous exercise is still to be moderated.

Especially when you eat a lot of difficult to digest high-protein and fat food, I recommend that you do not have a strenuous exercise after this meal, if you intend to exercise the body, try to eat some easily digestible food is better. The first thing you need to do is to get your hands on some of the most popular products in the world.

Third, next, two hours after the meal

At this time, basically you can start a variety of sports are not much to do with it, if you do not exercise, not far away from the next meal time to eat, then you do not have the time to exercise.

At this time, digestion is basically into the end, the body into a stable and balanced stage, but also the most energetic time period, the intensity of running, playing ball is the best period. The first thing you need to do is to get your hands on some of the most popular products in the world.

Four, finally, we briefly summarize

In fact, how long to rest after meals to exercise, mainly depends on the individual's physical condition, the amount and quality of the diet at that time, as well as the amount of exercise after the movement of the project and the strength of the movement, daily life, their own good habits, according to their strength.

In general, healthy and often exercise people, rest an hour on it; as for those who have poor health body in the sub-healthy people, it is recommended to rest more. Exercise is a very good thing, do not instead of the wrong body, it is not worth it.