What are the benefits of running every night?

Some people think that there may be more benefits in the morning jogging. In fact, from the perspective of sports science, running at night is more scientific, but you must control the intensity of the exercise and don't let yourself become too tired. If you run appropriately at night, it can make people sleep better. So what are the benefits of running at night?

From the perspective of sports medicine, running at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better. Jiao Wei introduced that slight fatigue is a good time to rest. Sports medicine has proven that when you just wake up in the morning, the functioning of the human organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise. In terms of the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less good than at night. In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise will affect sleep. Start your evening exercise with a walk. According to the American College of Sports Medicine, it is best to run and exercise in the evening more than three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable. People who have no exercise habit can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and combine walking and jogging in the fifth week; finally, start to run slowly. All sports require warm-up exercises, and evening running is no exception. Jiao Wei introduced that lightly stretching the legs and doing squats before running can help the heart and muscles enter the exercise state faster. If you start by walking a few steps, then brisk walking, jogging, and finally running, you can also warm up effectively. When running, take slightly larger strides, keep your chest up, abdomen in, look straight ahead, lean your upper body slightly forward, swing your arms naturally on both sides of your body, concentrate, and breathe naturally and evenly. When running, try to choose places with less traffic, good ventilation, and good air, such as park trails, school playgrounds, etc., and it is best to run on elastic surfaces such as mud and grass.

Running is most beneficial to the health of your heart and lungs. It can make your heart beat stronger and increase your lung capacity. Running is a whole-body activity. It has benefits wherever you move. It can improve your health, strengthen your physical fitness, lose weight and prevent obesity, and help you have a beautiful body and a good mood. In addition, running is also helpful for improving sexual ability. Jogging is usually done every other day, and the duration of jogging depends on the jogger's training level. For beginners or people who have interrupted physical exercise for a long time, it is best not to exercise for more than 10 to 15 minutes each time at the beginning, and you can have a slow walking period in between. The jogging time can be gradually increased to 20 minutes within a month. The key to jogging is persistence, which requires three training sessions a week on average. If you keep going, you can run a marathon in 4 to 5 years.

The above article introduces in detail the benefits of running every night. Generally speaking, if you insist on running every night, it will be of great help to your cardiopulmonary function, and it can improve your lung capacity and enhance your physical fitness.