适时适量运动
“为什么我越运动越胖？” “为什么我晚上运动后睡不着觉？” “为什么我运动后心脏不舒服还会头晕？”……在我的教学过程中，这是同学们问的最多的一个问题。而这些问题出现的最终原因很可能就是我们没有适时适量运动。
如前文所述，运动分为“阳性的动”和“阴性的运”，它们分别有各自的时间和禁忌；如果不注意或者弄错，时间长了不但不健身，还伤身。
在一天中，根据中医经络子午流注，最适合阳性体能训练的时间是巳时，未时和申时。这三个时段分别是足太阴脾经，手太阳小肠经和足太阳膀胱经当令运行之时。此时，在外，阳气生发运化力相对较强；在内，血液循环和水分代谢力相对较强。此时可以选择练习流瑜伽，普拉提或者游泳，跑步等体能训练，以强化心肺功能，扶阳塑身。
然而最适合阴性呼吸舒展修复训练的时间是午时和戌时。这两个时段分别是手少阴心经和手厥阴心包经当令运行之时。在外，阴气较盛（午时一阴生），适合平静以养阴；在内，气血平缓以回收收藏，以生生循环。此时可以选择舒缓舒展的阴瑜伽，冥想或者散步甚至休息，养阴以固阳；如果在这两个时段过度运动发阳，会打扰气血回收收藏之性，反到伤神伤身。
最不适合任何运动的时段是亥时，子时，丑时和寅时。这四个时段覆盖晚上9点到次日凌晨5点。这八个小时是我们准备入睡和深度睡眠的时间，睡觉就好，最保健。
剩下的卯时，辰时和酉时，运不运动，阳性还是阴性都没问题。
为了健康，为了美丽，我们不光要“管住嘴，迈开腿”，更要因时制宜，量力而行。
Timing for Exercise
“Why the more exercise I do, I fatter I get?” “Why I cannot sleep well after exercise in the night?” “Why my heart doesn’t feel good or I often feel dizzy after exercise?” …… Lots of students have asked me these questions. The answer is maybe you don’t do exercise at the right time.
As the previous article has stated that exercise contains two parts: Yang which is strenuous training and Yin which is gentle training.
In a day, according to Chinese Meridian Theory, the best time for Yang training are the Snake Hour (9am to 11am), the Goat Hour (13pm to 15pm) and the Monkey Hour (15pm to 17pm). These three time periods are the time for the spleen meridian, the small intestine meridian and the bladder meridian. They are the best time periods for Qi flow and metabolism especially water metabolism. If we can do some power training to help this procedure, it will be really effective. You can choose flow yoga, Pilates, swimming or running which can boost your energy flow, just don’t exhaust yourself.
The best time to Yin training are the Horse Hour (11am to 13pm) and the Dog Hour (19pm to 21pm). These time periods are the time for the heart meridian and the pericardium meridian. They are the best time periods for relaxation. You can choose Yin yoga, meditation, walking or even just rest to soothe your nerve system helping you to relax, to breathe and to heal. However, if you choose to be energetic in these time periods, you are disturbing your inner systems when they are peaceful and need rest and trying to reserve energy and nutrition for you, which is not a wise thing to do.
The worse time for any exercise is from 21pm to 5am which is the time for getting ready to sleep and deep sleep.
The rest of time periods like the Rabbit Hour (5am to 7am), the Dragon Hour (7am to 9am) and the Rooster Hour (17pm to 19pm) are quite flexible and you can choose whatever you like as long as you don’t tire yourself out.
Exercise only can be benefit if you know when to do it and how to do it.
