Which time period to run to listen to these suggestions

In all sports, running is the most familiar to everyone. But how many people know the best time for running? Is it better to run in the morning or run in the evening?

The benefits of running at night

1 Even if you exercise at night, you can master the exercise intensity and grasp the time. Even if you run at night, you can make people sleep better.

2 In the morning when the body is up, the operation of the human organs is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular functions.

3 The body's ability to move is fully developed in the evening. When running, the body can adapt to the movement rhythm more easily.

4 Studies have shown that the CO2 index is highest in the morning, and the dust suspended in the air the previous day has not completely disappeared. At this time, the movement is far less than the environment at night.

5 The slight fatigue caused by moderate exercise in the evening requires sweet sleep to be relieved, which greatly improves the quality of sleep after exercise.

Experts said that running at night fitness, it is best to adhere to more than three times a week, each 30-60 minutes is enough. Especially at night, it should not be excessive exercise. The yang gradually subsided in the evening, the yin slowly increased, requiring static-based, excessive exercise does affect sleep. If excessive exercise occurs, a lot of sweat will cause the human body to have low immunity, weakness, and easy incidence.

The disadvantages of running in the morning

1 Getting up in the morning to exercise is not good for older people or those with poor heart function. Medical statistics show that early morning is not only the peak time of heart attack, but also the most sudden death. The incidence rate is 61.3%.

2 Yan Tian, ​​an assistant professor of sports physiology at Yamaguchi University in Japan, points out that early morning jogging can put a lot of stress on the heart, because in the early morning the heart usually failed to adapt to full exercise. Yan Tian also said that jogging stimulates the body to secrete a large number of hormones, making the heart rate faster. His experiments with several college students showed that the amount of epinephrine secreted by joggers in the morning was two to four times higher than that of jogging in the afternoon or early afternoon.

The best time for exercise: Afternoon

In fact, exercise does not necessarily require a large amount of time. Taking time during the day can also be exercised. Among them, the best from 2 to 4 in the afternoon. This is because at 2 o'clock in the afternoon to 4 o'clock in the afternoon, the human sports ability is the most able to reach the peak. At this time, there is plenty of sunshine, suitable temperature and less wind, which is the best time for exercise.

Healthy running should pay attention to the following four points

1 Timely runners need to choose the amount of running according to their age. With the increase of their own age, they should moderately reduce the amount of training. At the same time pay attention to the running season, such as a "night owl type sleeper" does not need to forcibly change their habits for morning exercises, he can arrange the running time in the afternoon or evening.

2 The amount of fitness exercise per week does not exceed 4 times, and the total amount is less than 30 kilometers. If you still have energy and strength, you can practice other items while running, especially if the knee joints are less shocked. It can be low-impact dance, upper body strength training, surface training, elliptical machines, etc.

3 Aptamers arrange training programs based on individual differences. You need to gradually increase the amount of training according to your own reality, follow the call of your own body, and do not deliberately copy the training volume of others.

4 Injury Problems When you experience muscle, joint pain, or other discomfort during running training, adjust it in time. If you cannot eliminate the symptoms, stop training, rest or seek advice, and find out the crux of the problem and solve the problem before training. .