The debate between morning running and night running has always existed. Many people are struggling with which is better and healthier. In fact, as long as running is basically good, there are not too many restrictions and hazards in the time period. So do you know how to choose between morning running and night running? Running is a good aerobic exercise, but many people are struggling with morning running and night running, so which one do you choose? Take a look with this website.
Why do you choose to run in the morning
1. Early to bed and early to rise
Morning running means getting up early, and getting up early means going to bed early. You see, I got rid of the bad habit of staying up late unconsciously. You can say buy one get one free. Get up earlier than others and do more things. Over time, it will accumulate a lot of time.
2. Easy to insist
After getting up in the morning, there are generally no other things to disturb. You can concentrate on running. But not in the evening. This time is usually the golden time of social intercourse. It's easy to be invited by friends to go shopping, watch movies or date with boyfriends. Once the law is broken, it is difficult to adhere to it.
3. Safe
Night running usually chooses a quiet and uninhabited place, but it is also easy to be invaded by bad people, so night running has a risk factor to a certain extent.
Reasons for choosing night running
1. Conducive to office workers
Running at night can make rational use of time, do not need to get up early in the morning, do not occupy the working time during the day, and do not affect work and business. You can relax and exercise after dinner, which is helpful to lose weight and enhance your physique.
2. More oxygen
In terms of air oxygen content, the carbon dioxide index is the highest during the day, and the dust is suspended in the air. At night, the air is fresher than during the day, with sufficient and humid oxygen. In addition, night running is just the best period for most people's physical strength, which can delay aging and other effects.
3. Release pressure
In the evening, people will have more free time. They can invite their friends to run at night, communicate with each other, release work pressure and enhance each other's feelings. Moreover, compared with the morning, jogging at night after a day of activity can relieve the body of stress, and the annoying things that happened that day can also be forgotten during jogging. This is the origin of the saying that running in the morning to lose weight and running at night to reduce pressure.
4. Don't worry about tanning
If you run during the day, the ultraviolet light is very strong early in the morning, and the temperature drops at night. At this time, you don't have to worry about tanning during night running.
Benefits of running every day
1. Eyes: people who insist on long-distance running spend about an hour looking straight into the distance every day. This pair of eyes is a good relaxation and rest. If you have school-age children at home, you can let them insist on running every day, and the probability of myopia will be reduced.
2. Neck, shoulder and spine: people who often sit in front of the computer will have some cervical and shoulder problems more or less. The correct running posture requires the back to be straight and relaxed. Long term persistence will greatly improve the discomfort of cervical spine and shoulder.
3. Heart: keeping running will give you a strong heart and cardiovascular system. While increasing the maximum oxygen uptake, the oxygen delivered to various organs of the body is greatly increased, and the working quality of various organs is naturally greatly improved. In addition, middle and long distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, so as to prevent all kinds of heart diseases. Through the movement of lower limbs, it can promote the venous blood flow back to the heart and prevent the formation of venous thrombosis.
4. Blood: with a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptive changes of the body to long-term medium and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system: long-term middle and long-distance running exercise can strengthen lung function and increase vital capacity. Regular long-distance running can develop pulmonary respiratory muscles, increase the amount of air exchange and enhance pulmonary function.
Exercise time
The best time for morning running depends on the season. Generally, it is the best when the sun just shows its face. In winter, it is usually around 7 o'clock.
In the cold winter, many people choose morning exercise to enhance their immunity. However, outdoor fitness is not the sooner the better. Relevant health experts suggest that outdoor fitness in winter should be carried out after sunrise.
The ground temperature before sunrise in winter is low, and the content of carbon monoxide, carbon dioxide and other pollutants released from the air in the morning is high. In addition, harmful pollutants such as nitrogen oxides, carbon hydrides and lead in automobile exhaust also gather on the ground. If people get up early for exercise, they will inhale a lot of smoke and toxic gases. Long term exercise in this environment will lead to the lack of endogenous oxygen, which may lead to fatigue, dizziness, pharyngitis and other diseases, endangering health.
Winter fitness should be around 10 o'clock. At this time, after the sun comes out, it is exposed to the ground, so that the atmosphere begins to convection up and down, and the polluted air diffuses to the high altitude, which will reduce the harm to the human body. In addition, the temperature is low in the morning in winter, and it will not ease slowly until half an hour after the sun comes out.
Avoid exercise in foggy weather
Fog is composed of countless tiny water droplets, which contain a large amount of dust, pathogenic microorganisms and other harmful substances. If you exercise in foggy days, due to the increase of respiratory volume, you are bound to inhale more toxic substances and affect the supply of oxygen, which will cause symptoms such as chest tightness and dyspnea. In severe cases, it will cause rhinitis, pneumonia, tracheitis, conjunctivitis and other diseases. The high humidity in foggy days affects the distribution of skin to body posture, which is unfavorable to exercise.
If the fog is relatively large in the morning, these mists often suck impurities in the air and even bacteria pathogenic microorganisms into people's upper respiratory tract. When human resistance decreases, they will flow to the lower respiratory tract after respiratory tract infection, resulting in lower respiratory tract infection. Lower respiratory infection is bronchopneumonia, including lung cavity infection and even chest infection, which will further aggravate the disease, So it's best not to go out for a walk in foggy weather and avoid such weather. In addition, for patients who have undergone surgery or after lung cancer surgery in the past, we should pay attention to it, because his lungs have caused some trauma. If we don't pay attention to the stimulation of cold air and air pollution, it will aggravate his condition.
Sports location
Try to exercise in an outdoor place with plenty of oxygen. It's cold in winter. Many people like to exercise in indoor places such as gym and swimming pool. The air quality in winter is poor, especially in places with many people indoors. If it is not professional training, it is best to choose an appropriate time to exercise in places with sufficient oxygen and fresh air outdoors. The place with less air flow, such as the park and playground, should be the best place with good ventilation.
eating habits
You can't eat breakfast before morning running, because the food needs to be digested in the stomach. After breakfast, the blood of the whole body will be concentrated in the limbs, and the blood in the stomach is almost zero. In this way, only the stomach wall will directly rub with the food in the stomach. At that time, there will be symptoms of stomach pain during morning running, gastritis and even gastric ulcer for a long time. (if you want to lose weight, you must run for 40 minutes in the morning to achieve the effect of aerobic exercise, otherwise it will only backfire.) The best breakfast is a glass of milk and a fruit. Pay attention to drinking water before morning exercise. When drinking water, it is generally best to drink a cup of cold boiled water of about 250cc, and the water temperature is about 15 ℃. In this way, it can cool down and quench thirst in summer, and will not stimulate the mouth and intestines and stomach due to water cooling in winter. Drink water slowly so that you don't feel bloated. After drinking, you can take part in morning exercise in about 10 minutes. After the morning run, you need to rest for 15-30 minutes before you can eat breakfast. Breakfast should be good. Generally, you should choose light and nutritious food, such as soybean milk, eggs, steamed bread and fruit.
As the saying goes, "eat well in the morning, eat full at noon and eat less at night", there is a certain scientific truth. A day's activities should be carried out after breakfast, so we must ensure nutrition; Due to the large consumption of physical and mental labor during the day, you must be full at noon; Rest after dinner and reduce digestion. You can eat less appropriately.
After eating: at this time, more blood flows to the gastrointestinal department to help food digestion and absorption. At this time, exercise will hinder food digestion. Over time, it will lead to gastrointestinal diseases and affect the health of the body. Therefore, it is best to sit still or lie down for 30 ~ 45 minutes after meals.
After drinking: alcohol is absorbed into the blood and enters the brain, heart, liver and other organs. At this time, exercise will increase the burden on these organs. Compared with postprandial exercise, drunk exercise has a greater negative impact on the human body.
Preparatory activities
Avoid not doing preparatory exercise. Doing some simple limb exercises before physical exercise, gently pressing your legs before running and squatting can make your heart and muscles enter the exercise state faster. If you take a few steps at the beginning, then walk quickly, trot, and finally officially start running, you can also warm up effectively. It is good for exercising safely and effectively. Because in the cold winter, the elasticity and ductility of muscles and ligaments are significantly reduced due to the stimulation of cold, and the flexibility of joints of the whole body is much worse than that in summer and autumn. If you don't prepare for exercise before exercise, it is easy to cause muscle and ligament strain or joint sprain, so that the exercise can't be carried out normally. Before exercise, the relevant areas of all parts and systems of the body are in a quiet and resistant state. Preparing for exercise will make all parts and systems of the human body gradually transition from a static and resistant state to an excited and tense state, so as to prepare the body for the maximum load during exercise.
Breathing mode
Avoid breathing with your mouth during exercise. Whether it's exercise or at ordinary times, you should form the habit of breathing with your nose. Because there is a layer of mucous membrane and nasal hair in the nostrils, and there are many capillaries, which can filter the air and protect the trachea and lungs from dust and bacteria. When exercising in winter, the air temperature is low. When the cold air passes through the nose, it has been heated and wetted, and then enters the lungs, there will be no strong stimulation. Breathing through the mouth will make the cold air directly enter the lungs, which will cause strong stimulation and adverse consequences.
Movement mode
Morning running is not suitable for heavy exercise. Therefore, you can jog and walk faster. After running, you can practice breathing and stretching appropriately. The total time is controlled at 25 minutes. When running, the stride is slightly larger, the chest is raised and the abdomen is closed, the eyes are in front, the upper body is slightly tilted forward, the arms swing naturally on both sides of the body, pay attention and breathe naturally and evenly.