Physical exercise has positive effects on our health. If you are focusing on increasing muscle strength and muscle size, an evening workout may be best. 【小题1】

•Understand the pros and cons.

First of all, you have eaten throughout the day, and your body has plenty of fuel and your muscles are warm. Beside, you are less likely to get injured during evening exercise because your muscles and joints have been working all day. 【小题2】 If you have a lot of evening arrangements or are usually tired at the end of the day, it will be hard to find time or energy to exercise.

•Pay attention to how well you seep.

Evening exercise helps some people fall asleep. However, it may give others an energy increase. Evening training also help you sleep deeply throughout the night. 【小题3】 If you find that you have trouble going to sleep at night, yoga or stretching exercises can help you relax.

•【小题4】

It takes your body two to three hours to digest a meal and absorb nutrients. Eat a snack before your workout and have dinner when you finish exercise. If you want to eat dinner first, eat earlier than you typically would. Foods such as white rice, pasta, bread, and potatoes encourage sleep. Eat them at least one hour before you plan to go to bed. If you plan to go to bed at 11:00 pm, you need to eat before 10:00 pm.

•Do not harm your sleeping time.

【小题5】 This will give your body time to cool down. For example, if you plan to go to bed at 11:00 pm, finish your workout by 9:00 pm. Sleep is as important as exercise and helps your body recover after exercise.

Here are some apps you may find useful.

Mirror

It is like having a personal trainer in your home with you. The super smart screen is designed to look like a full—length mirror. It offers more than 20 types of workouts with classes ranging from 15 to 60 minutes and beginner to expert levels. Mirror requires special equipment that is separate from the price of a membership.

Peloton

Even those who don't like exercise know what Peloton is. Workouts available on the Peloton app go far past biking. But with so many Peloton die—hards praising the app as one of the best cardio (有氧运动) workouts out there, the cycling aspect deserves a spotlight. Peloton is community—based and offers the chance to bike with other members. Classes are fun to follow along, led by famous instructors.

Fitbod

It builds custom workouts based on your strength—training ability, past workouts, and available gym equipment. Each day you get a personalized fitness plan to help you get stronger. It is its advantage that attracts many die—hard fans. Fitbod workouts focus on all your muscle groups in the classes. Fitbod is free to try, but if you want to unlock the unlimited workouts, you have to pay.

Tonal

It is designed for people who like the range of machines at the gym, but don't like sharing them. It brings the whole gym setup home, but it's not cheap. Accessories(配件) like handles and a bench are sold separately. Instead of taking up a bunch of space in your garage or basement, Tonal provides everything including fitness classes in a touch—screen display.

How to Stay Fit and Beautifully Healthy

Find the time.

【小题1】. Experts recommend that you should aim to be active for at least 30 minutes per day. Try scheduling your exercise the same way that you schedule other appointments and commitments. You’ll be more likely to stick to it.

【小题2】

You will see the most benefits from exercise if you do it regularly. One good way to make it a habit is to pick a form of exercise that you enjoy. For example, if you like swimming, make it a point to swim twice a week.

Go outdoors.

There are definitely some benefits to work out at a gym — air conditioning and televisions are a few. 【小题3】. The varied terrain (地形) of a road, sidewalk, or trail challenges your body, which will do you good.

Use your local parks.

Many parks will have great areas for running or walking. 【小题4】, you can also make use of the tennis courts or basketball courts.

Be social.

If you involve other people in your exercise routine, you’ll see a positive impact in your results. Finding a workout friend can help with responsibilities. If you schedule an activity with a friend, you are less likely to cancel than if you were only canceling on yourself. Group exercise classes also offer benefits. 【小题5】. They can also motivate you and correct your form to make sure that you are doing each move safely and effectively.