Habits that increase the effectiveness of exercise VOL 2

 Last week, in 'Habit 1 to increase the effectiveness of exercise', I emphasized that in order to increase the effect of exercise, you must first change your lifestyle. The so-called 'Circadian rhythm' mentioned the importance of a regular lifestyle according to the intrinsic circadian rhythm. If you live a life that does not match your biological clock, hormones are not secreted properly, so you need to change your lifestyle along with exercise to maintain your health and increase the effect of exercise.

first. It is important to follow the '7-hour sleep' principle, going to bed at 10-11 PM and waking up at 5-6 AM.

Many studies have shown that if you follow the principle of 'sleep 7 hours', you will live longer. This is because the secretion of 'growth hormone' ('anti-aging hormone'), which restores and regenerates the body, and 'melatonin', which improves immune function, are promoted during sleep.

If you wake up at 6 in the morning, 15 hours later, at 9 in the evening, 'melatonin' is secreted and the parasympathetic nervous system is activated and you start to fall asleep. For 3 hours after bedtime, 'growth hormone' is actively secreted to regenerate and recover the body. Growth hormone is maximally secreted at the age of 20 and decreases to 1/4 after age 60, but it can be produced through steady exercise.

Second, drink a glass of water as soon as you wake up in the morning.

A glass of water right after waking up not only reduces the bacteria in the mouth, but also activates the sympathetic nervous system, allowing you to wake up quickly and be active.

Third. Eat within an hour of waking up.

When fasting time is prolonged after sleeping for a long time, the secretion of the stress hormone 'cortisol' increases. And the body tries to store energy as fat rather than expend it. For breakfast, rather than rice and soup, a simple dairy product or fruit or vegetable juice that is less burdensome on the stomach is better. The ratio of rice, protein side dish, and vegetable side dish is 3:2:1, which is the ideal and high-quality protein intake. It is important not to overeat, but a moderate hunger promotes the secretion of 'growth hormone', so eat only enough to feel full about 70%.

fourth. Do some light exercise in the morning sunlight.

When you are exposed to sunlight in the morning, serotonin, called the 'happy hormone', is secreted. Serotonin is the source of melatonin, also known as the sleep hormone. Around 12 o'clock is the time when the secretion of 'serotonin' is at its peak. During this time, walking exercise or abdominal breathing increases the secretion of serotonin. Therefore, if you exercise at this time, you can increase the activity efficiency of melatonin, known as the sleep hormone.

fifth. Do muscle workouts around 6pm

When you increase muscle mass, DHEA (dihydroepiandrosterone), a corticosteroid, or 'sex hormone' increases. This hormone plays an important role when you wake up in the morning and start working right away. In addition, it is responsible for the prevention of aging such as maintenance of muscles, stable supply of sex hormones, maintenance of mineral balance, maintenance and repair of blood vessels, and maintenance of exercise function.

5 to 10 minutes of muscle exercise is sufficient, and short repetitions are effective. Exercising for a long time can actually damage your muscles. Most muscles recover after two days (48 hours), so it is better to alternate between different types of exercise rather than doing the same exercise every day. If you do push-ups, which is an upper body exercise today, do squats, a lower body exercise, the next day.

Depending on how regularly you live, the effect of exercise can be doubled. If you find it difficult to lead a regular life right now, decide to start with the actionable part and take the first step.