How best to exercise


Should I have breakfast before exercise in the morning?
You may think it is wise to cheer for a long time or before cycling, but the latest research shows that you may ignore your intuitive instincts.

Professor Dylan Thompson at the University of Bath asked a group of overweight people about 600 calories for the first two hours after their breakfast and then exercising twice during the other fasting session. The tests found differences in gene expression levels, indicating how their body’s adipose tissue reacts differently, depending on whether they consume food or not.

Professor Thompson said: “Internal fat storage is largely decomposed to maintain fasting activity.” After breakfast, energy will come from the food that has just been consumed. ”

So, if you want to reduce the risk of cardiovascular disease and type 2 diabetes, or just lose weight, you may want to skip breakfast before exercise. On the other hand, if you’re trying to beat your best and the competition, eat high-energy foods two or three hours in advance. However, patients with type 1 diabetes are advised to eat before exercise to avoid the risk of hypoglycaemia.

Is it best to be with a friend or alone?
If friends spend most of their free time on the sidewalk or at the gym, they are likely to be chasing something known as “runners high.” Scientists have shown that exercise can release natural painkillers in the brain, some say it to reward ancestral foraging efforts.
In 2010, Dr. Emma Cohen, an anthropologist at the University of Oxford, said cowboys members had more pain threshold after exercise than did training alone. This shows that they are experiencing more natural endorphin release, with slight opioids producing numb pain in the body and producing a pleasant sensation. In 2015, Dr. Cohen found that warm-up football players performed better than themselves in the sprint test.

There are other non-physiological benefits of group exercise. Dr. Joe Costello of Portsmouth University said: “Studies show that people are less likely to quit if they meet with friends.

Should I stretch as part of my warm-up?
Many people stretch before going to a soccer field or tennis court, but sports scientists say there is no evidence that this reduces the risk of injury. More importantly, this may weaken performance, especially if the sport needs bursts and sudden turns.

Stretching reduces muscle stiffness, slowing the speed at which they can transmit power and reduce the power of contractions. A review of 104 previous studies by researchers at the University of Zagreb in Croatia found that static stretching before exercise, such as pushing walls or legs, reduced muscle strength by 5.4%.

Some people think that regular stretching can increase the flexibility, although it is not clear why. This is more important to gymnasts and dancers than runners. Those who recover from injuries that may reduce their range of exercise may also benefit.
Polly McGuigan, a lecturer in biomechanics at the University of Bath, said: “Stretching increases the range of motion of a joint, but it has the greatest effect on already warm muscles and will be better after exercise.”

Which is better – run indoors or outdoors?
Gymnosses prefer the consistency and convenience of treadmills, while others are outdoors, regardless of the weather. But who is right?

Some people say that external wind resistance uses more energy, but researchers found that setting a gradient of 1% on a treadmill was enough to compensate for the effect. Running on different terrains can exercise more muscles. Outdoor hazards such as air pollution, shit and safety may tilt the gym, but treadmills pose a greater risk to athletes of repeated injuries.

Research shows that outdoor exercise can produce a better sense of well-being. Researchers at the University of Exeter reviewed 11 studies prior to 2011 and found that people feel more active, energetic, active, less stressed, confused, angry and depressed while exercising outdoors. Costello said: “It may seem psychologically beneficial to workout outdoors.” However, getting out can be difficult when the weather is dark and cold. So, as a sports physiologist, we say that one is better than the other.
Is yoga really a sport?
The trend of intense exercise reinforces the notion that some consider yoga as unimportant, as most of its forms do not cause heartbeat. However, it does reduce the risk of blood pressure and heart disease. A review of 17 studies published in 2013 found that yoga reduces blood pressure and therefore reduces the risk of heart disease and stroke.

Another study found that overweight middle-aged who did yoga on at least four occasions in the last 10 years lost an average of 5 pounds. In contrast, those who did not do yoga gained an average of 13.5 pounds. Ancient Indian practices have been linked to changes in hormones to improve mood and promote sleep.

Dr. McGuigan said: “During the yoga process, the core muscles need to produce more force than usual, which results in an adaptive response that strengthens the muscles.” So yes, that’s exercise. This is also a complement to other activities that require joint control, which is almost every sport. ”
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