Exercising at night is harmful to the body, how to exercise at night to be beneficial to the body

Evening exercise is better 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 exercise starts with a walk According to the recommendations of the American College of Sports Medicine, it is best to run for fitness at night more than 3 times a week, for 30-60 minutes each time. 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.

Generally, half an hour after eating, you can exercise properly, which is very beneficial to the body, such as walking. Or some aerobics, aerobics, yoga are all good.

It's not good to exercise at night, when you go to sleep, your cranial nerves will be very messy, you will have some nightmares, you should exercise and go for a walk or something

You can do some yoga and other exercises to stretch your body.

Yes. Exercising at night has many benefits for the human body, but if the way of exercise is not selected properly, it will cause some harm to the body, and if you exercise within 1 hour before going to bed or the exercise intensity is above moderate, it will affect sleep. 21 p.m.; 00~23：

00 is the best period for the human body to enter sleep, and exercise time should be arranged according to work and rest habits. Exercising at night will make ** dry and rough. Therefore, it is not suitable to do moderate-intensity or higher exercise at night, suitable for walking, tai chi, yoga, etc.

Exercise precautions.

Don't exercise when you're in a bad mood: Exercise is not only a physical exercise, but also a mental exercise. When angry and sad, don't go to the sports field to vent, the user's emotions directly affect the physiological functions of the body, and the changes in emotions are produced deep in the brain and spread to the whole body, leaving traces on the heart and other organs, which will affect the health of the human body.

Do not exercise after eating: After eating, more blood needs to flow to the gastrointestinal tract to help food digestion and nutrient absorption. Frail people will also have lower blood pressure after eating, which is called postprandial hypotension, and they are prone to falls when they go out.

Long-term postprandial exercise is easy to get appendicitis. Do not engage in sports such as swimming after drinking alcohol.

The above content refers to People's Daily Online-Several points in time suitable for exercise Experts advocate evening exercise.

People's Daily Online - Which behaviors will aggravate the decline of immunity after exercise.

Exercising at night is not a good or bad thing, there are two sides to everything.

As the saying goes, the plan of the day lies in the morning, and it is natural to get up in the morning to exercise has certain benefits, but many people do not have time to exercise in the morning, and the time suitable for exercising for different people is naturally different, and some people may be suitable for exercising at night. If you choose to exercise at night, what to look out for:

1. Pay attention to the intensity of exercise, it is not suitable to do strenuous exercise at night, because this will cause the cerebral cortex to be overexcited, which can easily cause insomnia at night. If you're exercising in the evening, jogging and brisk walking are a great way to do it. This is conducive to releasing the stress of the whole day during the day, relaxing the mood of the whole body, and in turn it is more conducive to sleep.

2. Pay attention to the time of exercise, it is best to exercise at night about an hour after dinner, generally speaking, the human body needs at least half an hour to digest food, if you exercise just after eating, it is easy to hurt the stomach. However, it should also be finished at least an hour before bedtime, so that the whole body can go to sleep in the most comfortable state, which can improve the quality of sleep.

Physical benefits of exercising at night:

1. The risk of old idiots is low.

2. Anti-aging immune system.

3. Stronger muscles.

4. Prevent heart damage.

5. Promote intestinal health.

6. Improve cholesterol levels.

7. Prevent diabetes.

8. Reduce depression.

9. Enhance memory.

Doing exercise at night is bad for the body:

1. ** will become dry, and the function of the liver will also be affected to a certain extent.

2. Exercising before going to bed will affect sleep and cause discomfort throughout the body.

Benefits of exercise: Physiologically: 1. Physical exercise is conducive to the growth of human bones and muscles, enhances cardiopulmonary function, improves the functional status of the blood circulation system, respiratory system and digestive system, is conducive to the growth and development of the human body, improves disease resistance, and enhances the adaptability of the organism.

2.Reduce the risk of heart disease, high blood pressure, diabetes and other diseases in adulthood. 3. Physical exercise is one of the most active and effective means to enhance physical fitness.

4. It can reduce the risk of you entering the aging period prematurely. 5. Physical exercise can improve the regulatory function of the nervous system, improve the nervous system's ability to judge the intricate changes in human activities, and make a coordinated, accurate and rapid response in a timely manner; It enables the human body to adapt to changes in the internal and external environment and maintains the normal progress of the body's vital activities. Psychologically:

1. Physical exercise has the effect of regulating human tension, improving physiological and psychological state, and restoring physical strength and energy; 2. Physical exercise can improve physical health, make the tired body get a positive rest, and make people energetic to study and work; 3. Stretch the body and mind, help to sleep and eliminate the pressure caused by reading 4. Physical exercise can cultivate sentiment, maintain a healthy mentality, give full play to the enthusiasm, creativity and initiative of the individual, so as to improve self-confidence and values, so that the personality can obtain healthy and harmonious development in a harmonious atmosphere; 5. Collective projects and competitions in physical exercise can cultivate people's unity, cooperation and collectivism. Adolescence is an important turning point in the physical and mental development of a person's life, and you will be surprised to find that there are many unprecedented changes in physical and psychological aspects, and you will obviously feel that I have grown up. With the improvement of people's living standards and cultural quality, "everyone has the heart of beauty", we must thrive in sports and maintain fitness in sports.

Disadvantages of not exercising: The World Health Organization estimates that the number of deaths caused by physical inactivity worldwide exceeds 2 million per year. Note:

If you don't exercise, your body's immunity will be reduced, and some diseases and viruses will not be effectively immunized and induce sudden death. Another important situation is that if children do not do enough physical exercise, their brain development will not be very good, and it will affect the slightly less obvious mental retardation. Exercise opportunities for everyday life:

Use the stairs more and take the elevator less. Strive for more opportunities to walk and take less cars. When watching TV, you can do some stretching exercises during the ad time, such as bending over, kicking, etc.

Engage in regular exercise with your classmates or friends, such as jogging, badminton, swimming, etc., and develop your interest in individual sports.