Do you know how long after a meal you can do strength training?

　　Strength training has many benefits for the body, but the exercise itself after meals must be carried out with caution. How long after a meal can you exercise? Usually arranged according to various circumstances, exercise can only be done within a period of at least half an hour to an hour after meals. How exactly? Take a look at the answers given by professional fitness coaches!

　　How long after a meal should you do strength training?

　　The length of time between after a meal and before strength training depends mostly on the meal and dosage. Other decisive factors include age, physical condition and exercise intensity. Assume that this reader is an average middle-aged person! If you eat a large meal before exercise, and most of it contains food containing high amounts of protein and fat, the interval should be more than two hours. ； If the meal is smaller and carbohydrate-based, the interval can be shortened to 30 minutes to 1 hour. It's best to make any changes gradually, but pause if any muscle or digestive problems arise.

　　Is it appropriate to exercise after meals?

　　1. Insulin secretion increases after meals , can inhibit the decomposition of fat, and the source of energy is limited. Due to less fat decomposition, weight loss exercises should not be carried out during this time period.

　　2. Stimulate the intestines and stomach : Exercising after a full meal will cause mechanical stimulation to the gastrointestinal tract, causing the dissolved contents in the gastrointestinal tract to vibrate left and right, up and down, which may cause vomiting, gastric cramps and other symptoms.

　　3. Affect the effect of weight loss exercise : Parasympathetic sensation in human body after eating nerve It is easy to be inhibited. At this time, if the body wants to exercise , the exercise effect will be compromised.

　　4. Disordered blood flow distribution : After eating a full meal, the digestive organs require a large amount of blood for digestion and absorption. When the muscles of the whole body are exercising, a large amount of blood is also required to participate, which will deprive the digestive organs of blood volume, leading to digestive and absorption dysfunction. This disorder not only affects the effect of exercise but also harms the body.

　　Benefits of Strength Training

　　Build strong bones . Strength training can increase stress on bones, thereby increasing bone density and reducing the risk of osteoporosis. If you already have osteoporosis, strength training can reduce the condition.

　　Control body fat . As muscle is lost, the body's efficiency at burning calories decreases, resulting in weight gain. Therefore, the stronger your muscles are, the easier it is to control your weight.

　　Reduce risk of injury . Strong muscles help protect joints from damage and also maintain flexibility and balance so you can maintain your independence as you age.

　　Increase energy . As your body continues to get stronger, you won’t get tired easily

　　improve feelings of self . Strength training can increase self-confidence, improve self-image, and reduce the risk of depression.

　　Improve sleep quality . Research shows that people who regularly participate in strength training greatly improve their sleep quality, thereby reducing the chance of insomnia.