Most salaried workers have no time for physical exercise, but that will put the body in a sub-healthy state. Therefore, it is necessary to allocate time for exercise. Then, what is the best time for salaried workers to engage in physical exercise?

The best time range for white-collar workers to exercise

In the morning, before a high-quality, coordinated training session, there is a relatively low intake of food, making the body more prone to burn fat to generate heat. Therefore, if you want to lose weight, the morning is generally a very good choice.

It is generally recommended to consume carbohydrates before exercising in the afternoon to prevent hypoglycemia, as afternoon exercise may easily cause sprains or contusions, so it is not recommended to exercise in the afternoon.

Many white-collar workers have no time to exercise in the morning and can only go to the gym to exercise around 9 pm after work. The intensity should start from low to high, and warm-up exercises should be conducted to ensure a high-quality sleep and spirit before 11 pm after exercise, but the actual effect varies from person to person.

From 2 pm to 4 pm is the time when muscle and speed endurance is gradually increasing, and it is a good time for strength training and muscle training during this period, so attention must be paid to training.

On the other hand, many official opinions suggest that the body’s physical strength reaches its peak slowly at 4 pm, and it is easier to achieve results and break through plateaus at this time to exercise.

Different time ranges have different benefits. If you feel good at a certain time, follow that time to exercise. The editor usually starts at 4 pm and ends around 5:30.

The best time range for white-collar workers to exercise

How long should white-collar workers exercise each time?

It is best to exercise for 30 minutes every day

The new specific guidelines have provided more detailed suggestions on how many days a week should be exercised. The guidelines call on healthy adults to ensure that they engage in at least 30 minutes of moderate-intensity aerobic exercise for weight loss for 5 days a week, or 20 minutes of high-intensity aerobic exercise for weight loss for 3 days a week. Moderate-intensity aerobic exercise for weight loss can be walking, running, or other exercises that can significantly increase heart rate. High-intensity exercise refers to those that can cause shortness of breath and a continuous increase in heart rate. The new guidelines also suggest that foreigners engage in weight training to build muscle strength and endurance. The guidelines also emphasize that if the exercise time exceeds the recommended minimum time, it will bring more benefits to health.

What kind of exercise should white-collar workers do for fitness?

Walking

Walking, compared with jogging, has a certain reduction in intensity, but the actual fitness effect is not lower than that of jogging. However, compared with jogging, it requires more time. It consumes 150 calories per hour. Walking is also a low-impact, low-cost exercise that can be carried out almost anywhere.

What kind of exercise should white-collar workers do for fitness?

Jogging

Running every day will give you a strong heart and endocrine system. In addition to increasing the oxygen concentration transported to each human organ, which improves the working quality of each organ, it also accelerates the blood circulation system, providing sufficient blood for the coronary artery to prevent various heart diseases. According to lower limb fitness exercises, it promotes venous blood back to the heart, and also prevents the formation of thrombi in the veins.