How long after a meal is the best time to do aerobic exercise?

In fact, there is no fixed time limit that is universally applicable. For ordinary people, it is the safest choice to eat a home-cooked meal that is 70% full and wait 1 to 2 hours before doing moderate-intensity aerobic exercise such as jogging or skipping rope.

This does not mean that you should not exercise at all after meals. Many studies in the field of sports nutrition now also support that if it is just a low-intensity activity that requires almost no effort, such as walking slowly and walking, it is completely fine to set off directly after wiping your mouth after eating. It is even helpful for controlling blood sugar and blood sugar after meals. There are additional benefits of promoting gastrointestinal motility. My grandma is 72 years old. She often carries her small cloth bag to the community park after meals. She chats with old neighbors while shopping. She walks for forty minutes before returning home. Her digestion has always been good, and she has never suffered from the gastroptosis that the older generation said.

The reason why there is a saying that "you cannot move immediately after a meal" is because you are afraid of high-intensity exercise and the stomach and intestines competing for blood supply. Think about it, just after eating, the intestines and stomach are working hard to digest food and need a lot of blood for oxygen. At this time, if you suddenly go for a 3-kilometer run or do a high-intensity dance for half an hour, your blood will Liquids are given priority to supply energy to skeletal muscles, and the gastrointestinal power is not enough, which may cause gas and acid reflux in mild cases, or may cause vomiting in severe cases. Just like if you have large-scale games, high-definition downloads, and live broadcasts running at the same time, three major power consumers, your phone will not only get hot but also easily jam. The logic of the body's operation is actually the same.

The specific length of time to wait actually depends on what you eat, how much you eat, and your usual exercise base. My running friend Lao Li, who often runs half marathons with me, maintains a training volume of 10 kilometers every other day all year round. Breakfast is a bowl of millet porridge and a boiled egg. After eating, he takes a 20-minute break before going out for a jog. The pace is set to about 6 and a half minutes. There has never been a problem during the run. ； But for my cousin who usually sits in the office every day and slumps on the sofa after get off work to check her mobile phone, she had a fried chicken burger for dinner last week and took a break for almost an hour to dance Liu Genghong. After dancing for 10 minutes, she squatted on the ground for a long time to recover. After she recovered, she felt nauseated for half an hour. If you eat a high-oil and high-fat meal and burp until you are full, it is best to rest for a while. It is not too much to wait 2 and a half hours or even 3 hours before moving. People with chronic gastritis or gastroesophageal reflux must extend the rest time, otherwise the acid reflux will burn the throat when moving. Once you try it once, you will not want to have it again.

Anyway, your own body is the most honest. If you rest enough and then move again, there will be no discomfort. Then the rhythm is right. Don’t be stuck for time. Try it twice more and you will naturally find the interval that suits you.