's '90-Kilo Fatty Girl' Incident: Examining the Risks of Exercising Immediately After Eating

Recently, the 'First Sister' has been surfing the internet and sawpoed a fitness soap. Originally, I thoughtwould finally rush to the peak physique, but the reason for exercising was just because she was too full?

The 'First Sister' remembers that used to eat a piece of candy for five minutes, so what delicious food tempted her to eat so much? Even live broadcast said she was about to become a 90-pound 'fat girl'

After flipping through several Weibo, I realized that has been indulging herself recently. First, she browsed this meat bun the same size as her face, and the heat it brought was too strong.

However, still has a strong physique management awareness, and after being full, she will immediately exercise to compensate. But the logic of using flat support to build a waistcoat is a little problematic

Although flat support is a good exercise to strengthen the whole body, the main way to call out the waistcoat is excellent body fat rate

And the way of eating full and then exercising to compensate is not feasible

The digestive principle after eating, refers to the digestive system, which is a very magical thing in our bodies, composed of 10 organs and more than 20 special cells, responsible for processing and decomposing the food we eat into nutrients and energy to supply the body

According to the amount of food we eat every day, ranging from 1 to 2.7 kilograms, if we eat three meals a day, the digestive system's work is also very heavy

The digestive system starts with anticipating food and secreting saliva, then chewing and using saliva to turn the food into a damp food block, and after passing through the stomach, it will undergo stomach digestion and intestinal digestion

Stomach digestion: The process of stomach digestion is simple, the stomach muscles divide the food block into small pieces, and then use the stomach acid and enzymes to further decompose the food

Then, with the help of bile from the digestive juice, it helps digest fat, and after about 3 hours of struggle, the food block becomes a foamy liquid-like food residue, entering the intestinal digestion stage

Intestinal digestion: The liver recycles the bile from the gallbladder, the food residue enters the small intestine, and the fat molecules floating in the food residue are decomposed into fatty acids and glycerol, proteins are decomposed into amino acids, and carbohydrates are converted into glucose. Then they ride the blood train and return to their respective locations, and the remaining water, fiber, and dead cells are excreted from the body

Generally speaking, the impact of exercise on the body during the digestion time is not large, but if it is an exercise that is not appropriate, it will have a certain impact in the early stage of stomach digestion

The harm of exercising immediately after eating

The harm of exercising immediately after eating is what effect it has on the digestive process in the stomach, and the 'First Sister' summarized it below

Disruption of blood supply

When we complete the eating action, our stomach and intestines are at a peak working period, and a large amount of blood is needed to participate in it. At this time, exercise will also issue instructions to the muscles and bones to supply blood. The intestinal tract is short of blood, causing spasms of the smooth muscle in the intestinal tract, and the blood on both sides is a matter of both sides, so the body suffers in the end

There were news reports that someone insisted on exercising immediately after lunch, and it took less than six months to be diagnosed with gastritis, and finally had to undergo treatment to avoid further deterioration

Gastric contents reflux

Our normal stomach capacity is about 50ml, and the stomach is elastic. When we eat, the stomach capacity can increase to 1.5-2L. If we have the potential to be a big eater, the maximum can reach 3L

From 50ml to 3L, how can we prevent the contents of the stomach from stabilizing in the stomach? Here are two key guardians – the pyloric valve and the esophageal sphincter, which prevent gastric acid, proteinase and food from returning to the stomach and falling down (vomiting, acid reflux).

And this is a good protective measure. We just add exercise to the early stage of stomach digestion, which will increase the impact of gastric acid, proteinase and food, and immediately 'break the door'

So gastric contents reflux appears in throat irritation, nausea, heart discomfort, etc. Symptoms

Food digestion blocked

Just after eating, the food has not yet been washed by digestive juice, so it is easy to pass through the body's movement speed from the pyloric valve, and the final work is left to the digestive juice, it is easy to cause indigestion, and there is also the risk of Helicobacter pylori infection

It is worth mentioning that many digestive disorders are the precursor of chronic gastrointestinal diseases, and most of them are accompanied by anemia symptoms. If not treated in time, with the accumulation of time, it will worsen, and there may be cancer

How long after eating can I exercise?

Generally, as long as the food has passed through the stomach digestion stage, we can rest assured to exercise, and this time is about 3 hours. But this number is not absolute, some people have limited time after work, even if they have to eat and exercise after dinner

So how long after eating can I exercise? Three indicators can estimate how long you can exercise after eating

Indicator 1: Food digestion and satiety

Different foods have different digestion speeds. For example, liquid food can be digested in 10 minutes

Similarly, the digestion speed is:

liquid food> solid food

small volume food> large volume food

carbohydrate> protein> fat

Food with a lot of dietary fiber digestion speed is slower

In addition to food, satiety is also a criterion for judgment. For example, if we eat a meal mainly with vegetables and fruits and feel 80% full, then we can exercise after 30-60 minutes

Indicator 2: The intensity of the upcoming exercise

Many exercises will put pressure on the abdomen, and the stronger the abdominal pressure, the longer the time after eating and exercise

For example, walking with little exercise, we can exercise 30-60 minutes after eating, but if there are no fat or high-fiber foods in the meal, most of the time we can exercise within 1-3 hours after eating

But for movements that cause abdominal pressure and strong abdominal pressure, such as squats and sit-ups, it is better to wait until the stomach is completely emptied (4-6 hours) before doing a safer exercise

Indicator 3: Individual differences in digestion

Finally, it is a subjective feeling. Everyone's digestion is different, and people with good gastrointestinal function will digest faster, and people with weak gastrointestinal function will digest slower

For people with gastroesophageal reflux disease, pyloric stenosis, functional dyspepsia, etc., they need to wait longer than ordinary people

In general, most people can exercise 1-3 hours after eating, and if they eat easily digestible food (fat, high-fiber food) or have weak digestive function, they need to wait longer

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