Because many office workers have no time to exercise during the day, they can only exercise by running at night. So when is the best time to run at night? Take a look with this website.
When is the best time to run at night
1. One hour after a meal should be selected for night running, because the stomach is full of food after a meal, which vibrates the gastrointestinal tract during exercise, pulling the mesentery connecting the gastrointestinal tract and causing abdominal pain. So light exercise, such as jogging, takes half an hour after dinner. If it's strenuous exercise, such as playing basketball, it's best after an hour.
2. Night running should be before 10 pm, because after 10 PM is the rest time, and all organs of the body need to rest. This time is not suitable for exercise.
What are the benefits of running at night
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.
Six Skills
1. Increase the dosage step by step
Some people hope to "break the record" every day, record the distance they run every day with mobile application software, and hope to run some more distance than the previous day. "The best way is to increase the target value every two or three days, not every day." Wang Yuling said that young people should also exercise step by step and do according to their ability. Don't suddenly increase the amount of training. When running for a long time, squatting and pulling up, once there are suspected symptoms of rhabdomyolysis such as muscle pain, less urination and dark color like strong tea, go to the hospital immediately.
2. Warm up fully before you get on the road
Before running, you must do at least 15 minutes of warm-up exercise, preferably full stretching. "When stretching, don't shake while lunging like the middle school PE teacher taught." Wang Yuling pointed out that static stretching should be adopted, stretching one muscle group every 15 seconds. After exercise, you must have finishing exercise, open your whole body and keep warm.
3. Don't force yourself if you feel unwell
If you have a cold, diarrhea and other physical discomfort, you should stop exercising. It is best to take intermittent aerobic exercise. When you feel tired, you should slow down and stop gradually, and then gradually accelerate after walking slowly for a period of time, so as to improve the body's tolerance to the amount of exercise. Cheng Kanglin pointed out that some beginners will feel abdominal distension and chest tightness. They might as well adopt the frequency of "3 seconds and 1 breath" to reduce the discomfort of abdominal distension during running and try to breathe through the nose.
4. Drink alkaline drinks after exercise
Jiang zongpei pointed out that after heavy exercise training, you can drink alkaline drinks, such as soda, to reduce the possibility of rhabdomyolysis. Urinate as soon as possible after exercise. Pay special attention to dehydration and running at night in summer.
5. Don't answer your cell phone and wear less headphones
When running at night, you should leave your work and other chores behind and devote yourself to sports. Some new runners who are busy and dedicated and keep their mobile phones on for 24 hours do not forget to answer their mobile phones when running. Some people wear headphones to listen to music in order to make running less lonely. In fact, these two behaviors will greatly reduce the fun and significance of night running, unable to concentrate on exercise, and the brain can't relax. In particular, running with embedded earphones will distract from listening to music, ignore the risk of on the road and increase the risk of hearing loss.
6. Don't overspend "make-up classes" on weekends
"Night runners" who sit in the office for a long time and exercise every weekend should also pay attention to sprains. Due to the lack of exercise at ordinary times, there is often a "make-up" psychology during weekend exercise, which is easy to exercise too much. This situation is one of the high-risk factors of sports injury. In the case of muscle fatigue, it is more likely to have ankle sprain and Achilles tendon tear, and may increase the burden on the lungs.