Is it good to run at night 30

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

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 fragile 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.

Jiao Wei said that she often sees people who wear very little at the beginning of running, and although it may not be cold, they are prone to catching a cold when they relax after running, so it is still necessary to pay attention to keeping warm.

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.

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".

There's nothing bad about it, most office workers or staff don't have time to exercise during the day.

So I work out after I get back from work, so I don't have a bad sense of it.

It's all according to personal time, exercise, and according to your own situation, strength and distance.