How long should I jog at night and how long is the best time to jog each night?

It is advisable to run for more than 40 minutes. Keep your heartbeat around 140 150 and don't exceed 150

You can calculate your own suitable heartbeat, Cafuneng formula: for people with high physical fitness.

Target heart rate = (220 - age - resting heart rate) * (65% 85%) + resting heart rate.

65% 75% is mainly used for fat loss; 75% 85% is mainly used to improve cardiopulmonary function )

In the first stage, first of all, physical fitness, it is recommended to stick to infrequent jogging exercise for about 20 days, jogging for 10 minutes and 30 minutes a day, according to personal ability.

In the second stage, insist on 20 days, consciously extend the running time for 5 15 minutes every day, ensure the normal performance of all aspects of the body as the premise, and do not have the phenomenon of prostration and fatigue after running (mainly because it is too hot in summer and easy to dehydrate), improve your running time, and consciously increase the strength of the knee and ankle joints (long-term running will damage the knee and the ankle will be the most critical).

In the third stage, there is a second phase of exercise every other day, and the rest of the day is a 40-minute slow walk or 15-minute jogging, and leg strength exercises.

Precautions: It is easy to sweat when running in summer, according to my previous experience, the forehead will be easy to sweat in the summer hot and sweaty eyes, and it is necessary to prepare a bottle of mineral water 300ml in the hand, and it is best to drink a sip of water at an interval of about 15 minutes, because it is best to prepare electrolyte drinks in summer, (glucose plus fresh lemon slices and an appropriate amount of salt can be added (the most convenient way is a bowl of water (half a catty bowl), dip the head of chopsticks in the salt 2 cm deep, and stir it in the water that sticks to it).

If you run during the day, it is best to bring a sun hat, sweat towel, and choose fabrics that are breathable to help sweat dry quickly (polyester, polyester materials, clothing brands recommend Decathlon is more civilian).

Before exercising, relax the ankle joints and knee joints, and do a few more easy squats, press the legs, measure the legs, and then press the legs too hard, and then jog for 2 laps and start to press the legs, try to stretch the muscles and muscles, and press the legs for 15 minutes (it is very important to avoid injuries during exercise).

Improper running posture will damage the knee joint and ankle joint, it is recommended to use the heel to land on the ground first, three parts of one exhale, two steps and one inhale (insist on running for a year, it is recommended to insist on not too large stride, 6 7 soles of foot length per step), the running posture must be steady, do not have too many ups and downs, lean forward slightly, taekstra, wear professional shoes to run, in addition to leg muscle strength exercises, can be squats, slow up and down one leg to step on high steps, duck leg squatting or positive leg squatting walking,

Jogging aerobic exercise, basically an hour before you start to really burn fat, beg.

Hello! It is generally better to run between 30 and 45 minutes in the evening, and the way of running is mainly jogging. If you want to be healthy, brisk walking is better than jogging.

Jogging and brisk walking are both aerobic exercises, which are conducive to improving cardiopulmonary function and burning excess body fat to achieve the best purpose. However, running at night is generally done 1 hour after eating, if you run immediately after eating, it will cause blood to collect in the limbs of exercise, which will reduce the blood in the gastrointestinal digestive system and affect the digestive function.

If you can run for more than 30 minutes a day for about a month, you will find that your physical strength is getting better and better, you are full of energy every day, and your work and life conditions are getting better and better.

Let you have slim.

If women want to maintain a perfect figure, exercise is indispensable, and the best way to exercise is running, because regular running can burn calories, speed up fat burning, and make your figure become slimmer and slimmer.

When you lack exercise, the excess calories in the diet will form fat in the body, and the body will become bloated, and eventually the body will become fatter and fatter, so keep running for about a month, and the body will become better and better.

Helps with sleep. Sleep is very important for a person's health, it is the best way to help people repair the strain of the body for a day, if long-term insomnia, lack of sleep, it will affect the work efficiency and life status of the second day.

People with severe insomnia will even have endocrine disorders, liver function will be affected, physical fitness is not as good as before, long-term insomnia needs to take sleeping pills and melatonin and other drugs, not only spend a lot of money, but also make the spirit tormented.

If you insist on running for more than 30 minutes a day for about a month, you will find that the quality of sleep is well improved, and insomnia can be slowly improved without cost.

Relieves stress. Nowadays, the pace of life is relatively fast, which brings a lot of life and work pressure to many young people who are struggling in big cities, and long-term stress will affect physical health and will also lead to a decrease in sleep quality.

If you insist on running for more than a few minutes every day for about a month, you will find that the pressure is well released, and the bad mood is slowly thrown out of the clouds, making people's mood become better and better.

Regulates menstruation. For female friends, running is good for health, more conducive to improving qi and blood, and promoting normal endocrine, which is a very good aerobic exercise.

If you insist on running for more than 30 minutes a day for a month, it will help regulate the menstrual cycle, and can help eliminate toxins and garbage in the body and maintain a stable internal environment.

People who insist on running every day, the above benefits may take the initiative to approach you, but some people run incorrectly, which is likely to cause physical damage, so before running, if you don't pay attention to the following 4 things, running is equivalent to running in vain.

Jogging at night is advisable to adjust the mood of the day, promote blood circulation, and help sleep. With a slight sweat on the forehead, you don't have to sweat profusely to challenge the limit.

The time can be long or short, about 20 minutes. The length is about 5 km.

It is better to keep the running time at night around 30 to 40 minutes. Controlling this time period is a good help for burning body fat.

If you jog in the evening, it is best to go for half an hour or an hour

How long is the best time to jog each night? It's best to set a fourth set of half an hour, this one is the most suitable.

Running at night is generally suitable for about an hour, which varies from person to person.

If you exercise after meals, do so at least an hour later. To be on the safe side, it is generally up to an hour and a half after dinner to start exercising for about an hour.

According to the recommendations of the American College of Sports Medicine, it is best to run at night for 30-60 minutes more than 3 times a week. The intensity of exercise should be within the range of "no more than 120 beats of pulse after 5 minutes of running, and no more than 100 beats after 10 minutes". If the heart rate is too fast, you must reduce the amount of exercise; If you can talk to others while exercising, it means that the intensity of the exercise is acceptable.

People who don't have the habit of exercising can start by walking for 20 minutes a day and walking for 25 minutes in the second week; increase to 30 minutes in the third week; Add some jogging in the fourth week; In the fifth week, walking and jogging are equally important; Eventually, I ran slowly.

500 meters, 300 for running 500 Race walking is the same as walking for jogging.

If you practice stamina.

Use a combination of jogging and sprint running.

Run briskly for 5 minutes, jog for 1, recover for 2 minutes, and run briskly for another 5 minutes, so that you can maximize your endurance, but you are very tired.

Of course, you can also run at a constant speed, which is a little less effective.

Hehe, if it's an urgent training, you can practice like this every day. Start by combining jogging and rapidity, and run until you are exhausted. Walk slowly and rest for 5 minutes, continue the way you just did, 3 or 4 times.

For endurance training, at least half an hour.

Jogging at night is more effective than during the day, not only for fitness, but also for sleep.