Is it suitable to run at night?

Nowadays, many young people like to do sports and exercise. There are many ways to exercise, but the most popular way of exercise is running. Some office workers don’t have time during the day so they can only go running at night, but many people think that running at night may not be effective. Is this statement true? Let’s take a look at the following content.

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 recommendations of the American College of Sports Medicine, it is best to run at night for fitness at least 3 times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "the pulse rate does not exceed 120 beats/minute after 5 minutes of running, and does not exceed 100 beats/minute after 10 minutes". If the heart rate is too fast, the amount of exercise must be reduced; 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. Lightly stretching your legs and doing squats before running can help your heart and muscles get into motion faster. If you start by walking a few steps, then brisk walking, jogging, and finally officially running, you can also warm up effectively.

After reading the above introduction, I believe everyone has their own understanding that the evening is very suitable for running. Although running is a very good way to exercise, it also requires everyone to persist in doing it. If you give up halfway, it is impossible to achieve the desired results. It is better not to waste time, so you must rely on your own perseverance to persevere.