When is the best time to run?

Running is one of the most common forms of exercise. Most people have time to go running, but running is not all about speed and time. That will not only be bad for your body, but will also cause some adverse effects. So running also needs to pay attention to some time issues. Let us understand together when is the best time to run.

Research by many foreign scholars has revealed that the human body's functional state changes during the day and night. 8:00-12:00 and 14:00-17:00 every day is the time when chicken speed, strength and endurance are at the relatively best state. If you do fitness exercises and sports training during this time, you will get better results. The physical condition is at its lowest state between 3:00 and 5:00 and between 12:00 and 14:00. If you engage in sports during this time, you are prone to fatigue, and when the "load" is too large, the probability of sports injuries is high.

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.

Slight fatigue is good for rest

Jiao Wei introduced that sports medicine has proven that when people 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.

Through this article, I believe everyone has an understanding of when is the best time to run. Generally speaking, running at night is best for the body. Try to run about three times a week, and each time should be about thirty minutes, which will be good for your body.