There is a saying in the workshop: "After a meal, walk to live to ninety-nine; after a meal to lie down, live to one hundred and eighty-eight", but some friends heard: "To live ninety-nine, after a meal do not go".
Is there any basis for so many claims? In order to prove whether these rumors conform to the Basic Law, today I will explore with you.
Conclusion: It is not advisable to exercise vigorously immediately after a meal, but you can take a short break after a short period of time (the details vary from person to person).
Even if the parents do not exercise well after the novel to the big meal, they can't tell what is wrong? You said "Let's live ninety-nine, don't go after a meal", I also said "Do not go or lie down after a meal, and put a chrysanthemum on the grave tomorrow." Without some dry goods, people can't be convinced.
There is no strict experimental report that it is harmful to exercise after a meal. Does that mean that parents are wrong? Can't rush to conclusion. First of all, we have to figure out what is meant by "after dinner"? Is it just after eating, or half an hour after eating, one hour or more? We try to analyze from other data.
Let me talk about the conclusion first:
For most people, it is not appropriate to exercise vigorously immediately after a meal
Let's take a look at the digestion time required for food:
"The time it takes for food to pass through the digestive tract will vary depending on many factors. It takes about an hour after a meal to have half of the stomach empty, and it takes two hours for the stomach to empty completely, allowing food to enter the small intestine. It takes one to two hours to empty the half of the small intestine, and it takes about 12 to 50 hours for food to reach the colon. It will vary greatly depending on the individual situation. "(From Wikipedia)
We know that the digestion of food requires blood to transport related substances and energy. The total blood volume of the human body is constant. During exercise, the muscles will be congested a lot, and the corresponding blood supply to the stomach will be reduced. For most people, it may lead to indigestion. It is the same reason that too much food is easy to fall asleep. Besides, if you eat too much and exercise vigorously immediately, it is easy to cause abdominal pain and even vomiting.
There is another explanation:
"Sympathetic nerves and parasympathetic nerves are both visceral motor nerves, and their effects on the same organ are both mutually antagonistic and unified. For example, when the body is exercising, sympathetic nerve excitability increases, parasympathetic nerve excitation decreases, relative inhibition, and digestive activity is suppressed; In fact, you should keep quiet after a meal, so that the parasympathetic nerves are strengthened, and the sympathetic nerves are relatively suppressed, so that the digestive activities are enhanced.-From "The System Anatomy" edited by Bai Shuling, the second edition of the People's Medical Publishing House "
Is it inappropriate to exercise vigorously immediately?
â— Walking is good
Why are there so many people who like to go for a walk after eating without feeling sick, while some people do? Let's take a look at a paper. This paper is in English and titled "How long do I need to walk on a treadmill every day to be suitable".
in conclusion:
â— Walking improves the metabolic efficiency, which can consume more calories, but walking after eating has no special effect.
â— Walking can help the growth of leg muscles, can also increase the metabolism rate, and consume more calories.
â— Walking raises the body temperature, thereby increasing the activity of the enzyme, the effect is the same as the above two points.
On the whole, this paper is sure of the benefits of walking. Although it is pointed out that walking after a meal does not have a special effect, it is also pointed out that walking can increase the activity of enzymes, including digestive enzymes, so it must promote digestion.
From the discussion of the first question, we know that the stomach will be emptied half an hour after a meal and completely emptied after two hours. Based on this, we can roughly determine how long after a meal you can exercise and what kind of exercise you can do.
0.5h ~ 1h after meal
At this time, the digestion of food in the stomach is in progress, and it is not suitable for vigorous exercise. However, after a short break after a meal, appropriate light exercise such as walking, slow cycling can help digestion and improve metabolic efficiency. This rest time varies depending on the person and fullness. Like the editor, I feel very good after riding for 15 minutes.
1h after meal
At this time, the food in the stomach has been emptied by half, and you can perform sports such as brisk walking and jogging, but vigorous exercise is not recommended to start, especially if you eat foods that are difficult to digest and high in protein or fat.
2h after meal
At this time, the food in the stomach has been emptied, and various sports can be carried out. What about basketball and strength training, don't waste time, just go for it.
However, if you finish dinner around 8 o'clock, it will be 10 o'clock in 2 hours. This is the stage when the body is about to enter the rest and detoxification. It is not recommended to exercise again. In this case, you may wish to stretch and relax your tired muscles before going to bed.
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