What should I pay attention to when exercising at night?

Be sure to exercise in the evening, half an hour after eating. Be sure to pay attention to choosing the strength that suits you, otherwise you will be prone to fatigue. Be sure to pay attention to the weather, and if the weather is hazy, don't exercise.

Another point is to be sure to choose a good route and pay attention to safety.

Many people like to exercise at night, when exercising at night, you must pay attention to safety, do not choose a particularly dark place, be sure to be with friends, and then do not exercise too late at night, for example, after 9:30, this stage is a little late.

At night, because of the reason for rest, it is generally not possible to choose strenuous exercise, and the exercise time should not be too long, and the effect of exercise can be completely achieved in about an hour. It is also worth noting that it is best not to take a shower immediately after exercising, and to use warm water to relax the body.

We need to pay attention to the gentleness of the exercise, because the evening workout must be quiet and relaxing, and it is best to help the body become relaxed. If it is not gentle enough, then it will definitely cause the physical signs to become very high, which can affect health and normal rest, and ultimately our body clock and the time of sleep and rest. Running and other sports still need not to exercise too late.

<> when exercising at night, we should pay attention to the gentleness of the workout, which mainly requires relaxation exercises. Light exercise can help us achieve better literacy, relax our emotions, cleanse our bodies, and make us relaxed. And if we do more strenuous exercise, it will definitely lead to an increase in body temperature, improve physical signs, and eventually affect the health of the body, which is very bad.

To be clear, the choice of exercise method often varies from person to person. We should pay attention to the physical fitness and state of our time to grasp the intensity of exercise, and it is best to exercise flexibly according to the weather conditions at that time.

Especially in autumn and winter, when you go out to Yunzi Cave for a banquet, you should pay attention to keeping warm and avoiding the cold. Especially those who have poor physique, are older or suffer from certain diseases, during exercise, they are often prone to self-yang deficiency failure and immune function damage, so they must be more careful and try to avoid various diseases caused by typhoid fever factors. The timing of your workout depends on the type of workout you choose, but if you're running or something like that, don't be too late.

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1. It is best to choose indoor exercise for evening exercise, because the air quality outdoors at night is not good, and indoor exercise is healthier than outdoor exercise.

2. Try not to choose more intense and complex exercises for evening exercises, which will make the body overworked and closed, which is not conducive to rest and work the next day.

3. Exercise at night should be done not too late, and must be finished two hours before going to bed, because sleeping immediately after exercise is very affecting sleep and will lead to insomnia.

What are the benefits of evening exercise?

1. Detoxification and beauty: Exercising at night can promote the body's blood circulation and body metabolism, which can help the human body to discharge toxins and garbage from the body, which is beneficial to our physical health, and can also beautify and nourish the skin.

2. Help sleep: night exercise also has a certain effect of improving sleep quality, people will feel a certain fatigue when exercising, tired people are always easy to sleep quickly, if you sleep badly, you can try night exercise.

Before exercising, you must first stretch your body, don't eat before exercising, keep an empty stomach, rest for a while after exercising, do a warm-up exercise, relieve your tired muscles after exercise, and drink water in small sips after exercise.

When you do a pure rental tour in the evening, you should pay attention to choosing to exercise half an hour after eating, and choose the right weather, you can do boxing or jogging, don't do too strenuous exercise.

Strenuous exercise at night is harmful.

A 20-minute run with no muscle soreness is just a good idea of moderate exercise. Moderate exercise can cause sleep problems. is harmless.

Moderate (moderate-intensity) exercise, such as endurance running or cycling, 4 hours before bedtime, will not have a negative effect on sleep, but will increase the time spent in deep sleep.

Researchers found that those who did some moderate-intensity exercise several nights in a row slept in deep sleep. If there is a night of not exercising, drop to. We know that the deep sleep phase is especially important for the body to recover.

However, this is not the case with vigorous exercise similar to competitive exercise within 1 hour of bedtime, which has a negative impact on sleep.

Don't run after 8 o'clock at night, you can practice some martial arts, boxing, etc., or use dumbbells to exercise, the barbell is also too heavy, too strenuous will cause a lack of energy the next day, and the night is not much good for the muscles. The best time of the day to workout is between 2 and 5 p.m.

The benefit of exercising at night is to take a shower and sleep after sweating, which helps sleep, and it is especially recommended to do sit-ups.

No, it will make people excited and unable to sleep. I used to think that exercising before bed would make you sleep better, but that's not the case. Strenuous activity before going to bed will cause the nerve cells in the brain to control muscle activity to show a very strong state of excitement, and this excitement will not calm down in a short time, and people will not be able to fall asleep quickly.

Therefore, you should try to keep your body calm before going to bed, but you may also want to do some light activities, such as walking.

There are celebrities who are very popular for night sports.

But it's better not to do that. Oxygen is scarcer in the air at night than during the day, and the lungs expand more after exercise and need more oxygen... If the exercise space is not spacious enough, it is easy to have symptoms such as difficulty breathing.

Nighttime exercise can be considered a walk, or light gymnastics.

This amount of exercise is fine. Do not exercise or overdo it before going to bed, as it is easy to get excited and affect sleep.

It's nothing, but jogging is still advocated, and it helps with sleep.

It doesn't matter if you don't exercise very hard.

Does exercising at night affect sleep?

It is better to exercise in the evening.

From the perspective of sports medicine, evening exercise is more scientific. As long as you master the intensity of exercise, running at night will also make you sleep better.

Mild fatigue is just time to rest Sports medicine has proven that when you first wake up in the morning, the operation of various organs of the human body is still at a low level, and exercising at this time is more dangerous for people with weak cardiovascular function. The mobility of the human body is fully developed at night, when the body is more likely to adapt to the rhythm of movement.

In terms of the external environment, the latest research shows that the carbon dioxide index is highest in the air in the morning, and the dust suspended in the air the day before has not completely disappeared, so exercise at this time is far less good than the environment at night.

In addition, the slight fatigue caused by moderate exercise at night needs to be relieved by sweet sleep, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry about the impact of exercise on sleep.

Evening workouts start with a walk.

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 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.

All exercise requires preparation, and running in the evening is no exception. Jiao Wei said that gently pressing the legs and doing squats before running can make the heart and muscles enter the exercise state faster. If you start with a few steps, then walk briskly, trot, and finally start running, you can also warm up effectively.

When running, the stride is slightly larger, the chest is straight, the abdomen is tucked, the eyes are forward, the upper body is slightly leaned forward, the arms are naturally swinging at the sides of the body, the concentration is concentrated, and the breathing is natural and even.

When running, try to choose places such as park paths and school playgrounds with less traffic, ventilation and good air, and it is best to have elastic ground such as mud and grass.

Running shoes need to be changed frequently.

Although the intensity of running at night is not high, the sneakers should still fit and have soft soles, and it is best to change into special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes should not be worn for a year or two, and changing them frequently is conducive to correcting the running posture.

If you wash your feet with warm water for 15-20 minutes after running, you can dilate the blood vessels in your feet, promote blood circulation, and make people fall asleep.

But it's important to persevere

10 o'clock exercise is a bit too late, which will affect the quality of sleep due to the excitement of the exercise, it is best to exercise around 8 o'clock in the evening, the time is about half an hour, and do not do too strenuous exercise.