Can I exercise at night?

For those who are busy during the day, they cannot give up any opportunity to exercise. They can take a rest after dinner at night and make full use of the remaining time to exercise. In fact, there are many ways to exercise now. In addition to outdoor sports, there are also many indoor sports for everyone to choose from. So, can you exercise at night? Let's take a look together.

From the perspective of sports medicine, exercising at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better. Mild 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.

According to the American College of Sports Medicine, it is best to run and exercise in the evening at least 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.

As to whether you can exercise at night, the answer is very clear. As people's work and rest schedules and lifestyles have changed a lot now, they basically sit and work during the day, which not only prevents them from getting enough exercise, but also causes considerable hidden dangers to their bodies. Only by making full use of the evening time to exercise can you achieve the effect of fitness.