Question 1: When is the healthiest time to run from morning till night in a day?
A: The time of day when you enjoy running the most is the healthiest time!
Why?
What others say is useless. The time that suits you is the best time. No excuses, no pressure. Really enjoying running is the greatest health for yourself!
What is suitable?
For self-disciplined morning running, morning running is a good time;
For those who stay up late, evening or evening is a good time;
For busy office workers, the whole weekend is a good time;
For people with regular life and free time, 5 pm to 7 pm is a good time;
By analogy, grasp a principle: this running time does not conflict with normal life, otherwise there is no need to be swayed by considerations of gain and loss!
Question 2: What is the most reasonable mileage?
A: The mileage that can achieve the exercise effect is a reasonable mileage;
Why?
It tastes a little bad, and it's not good to overdo it. Only by fully understanding your own situation and setting reasonable goals will the effect be obvious.
Reasoning means reasoning or reasoning, and people at different stages definitely disagree with reasoning!
For those who just started running, it is more reasonable to combine brisk walking with jogging, and stop for at least 30 minutes;
For people who insist on running to lose weight or keep in good health, at least 50 minutes is reasonable;
For those who plan to participate in the marathon, it is reasonable from 30 minutes to several hours;
In short, run healthily at your own pace, welcome to discuss!
1. Why is running in the evening the best time?
1, running at night can give you better control and reduce the probability of running injury, because people's mental state is the best at night.
2. Running in the evening is not the hottest or coldest time in spring, summer or autumn and winter, and it is suitable for runners to persevere.
3. Disadvantages of morning running: Because the energy of the previous night has been exhausted, there is nothing in your stomach to consume and provide energy. If you run for more than 50 minutes or do high-intensity exercise, your blood sugar will be too low. After a night of roadside dust in the morning, it is easy to get respiratory diseases if the running environment is not good.
4. Disadvantages of fun running: In the case of insufficient lighting, it is easy to get hurt and you need to watch the road at all times. In particular, women's fun running will have great security risks. On the other hand, the temperature at night will be relatively low, and it is easy to catch a cold and get sick after running and sweating.
Second, why is it most reasonable to run for 50 minutes (5-7 kilometers) every day?
1, running for less than 20 minutes has no effect on reducing fat and fitness, but running for more than 50 minutes has a great influence on the knee joint. Simple one-time overload is not enough to cause irreversible knee joint deformation. When the load accumulates for a period of time and exceeds the damage threshold of tissue, overwork injury will occur. In the runner group, about 50%-70% of running injuries show overuse injuries. Common knee injuries mainly include patellofemoral joint syndrome, iliotibial tract syndrome, patellar tendinitis, bursitis and so on. So jogging for 50 minutes is the most reasonable.
2. The research confirms that it is not that the more times you run, the healthier you will be, and the exercise should be moderate. Running for about 50 minutes every day can significantly reduce the mortality rate.
3. Jogging for 50 minutes every day can effectively improve cardiopulmonary function, improve muscle endurance, promote metabolism, and reduce fat and strengthen the body.
4. Running for too long will make the calf muscles ache the next day. Especially beginners or long-term runners. This is due to the accumulation of sports metabolites and lactic acid.
Running for too long will gradually make your body overwhelmed. When your body hurts when you run, you can think that your body is improving, but your body's ability to bear pain is not unlimited. The degree of minimally invasive injury to your muscles is not infinite, nor is the accumulation of lactic acid in your body during running. Once it is beyond the endurance of the body, the body is in danger of collapse.
Ask more specific questions, such as age, gender, basic running amount, physical condition, etc. Because different people have different situations, 100 people have 100 plans and 100 most reasonable mileage, so we can't generalize.
For example, most young people go to bed late and can't get up in the morning. It is natural for him to run in the morning. No matter how reasonable, he can't do it. He has to work during the day, so he can only run for an hour or two after dinner. Older people get up early and it is more reasonable to run in the morning, because the temperature will come up during the day.
In addition, how many miles is reasonable varies from person to person. 62 years old, started running after retirement. The basic running amount is about 3,000 kilometers a year and a half. I run every other day, not less than 10 kilometers each time.
If you are a novice, you should do it step by step, and you can't rush for success, otherwise you will get hurt easily. There are too many examples around you. It is more important for beginners to jog for a long time than not to run for a few days.
Except for athletes, it is best for ordinary people to fall behind in the afternoon and walk fast (according to their own physical strength, of course) for 2 hours at a time. It is not recommended to climb the mountain, mainly on a flat road, but in a slightly sloping place, not too steep, so as not to wear the knee joint. Sweat every day and keep fit for a long time. You can do something meaningful in the morning, and you don't have to exercise in the morning.
Of all the sports, running is the most familiar at home. So when is the best time to run? I'm just saying.
1- As long as you master the intensity and time of exercise at night, you will sleep better and the quality of sleep will be greatly improved.
2- When you wake up in the morning, the operation of human organs is still at a low level. Exercise at this time is very dangerous for people with weak cardiovascular function.
3- People's activity ability is fully developed at night, when running makes the body more adaptable.
4- Research shows that the carbon dioxide index in the air is high in the morning, but low at night.
It is recommended to run at night and jog for 40 minutes four times a week. At night, the spirit of the sun slowly fades, which requires silence. Sun Tzu remembers to control the intensity of exercise. Excessive sweating can cause low immunity and weakness.
In fact, the best exercise time every day is afternoon. 2-4 o'clock, because at this time, the human body's sports ability can reach the peak of the day. And at this time, the sunshine is abundant and the temperature is suitable, which is the best time to exercise. Only at this time, I believe that most people have to work, so I suggest jogging 1.5 hours after dinner in the evening.
I hope my answer is useful to you.
The benefits of running in the morning are obvious:
First of all, the temperature is right, neither too cold nor too hot. Run for 30~40 minutes according to the weight loss rhythm, and the amount of sweating will not be too large, just right.
Secondly, morning running helps to speed up the metabolism of the body, make the body "awake" faster, and the mental state of the day will be better.
Moreover, if you want to run in the morning, you are doomed not to stay in bed. Since I can't stay in bed, I won't stay up late at night. Stick to this, go to bed early and get up early, and life will be more regular.
But its shortcomings are also obvious:
1: I can't get up at all:
When I am still willing to run, I want to get up at 6 am and go for a morning run. As a result, the alarm clock rang 800 times and I still couldn't get up. Finally, I silently gave up …
2. Running on an empty stomach is prone to hypoglycemia and increases appetite.
Many morning runners choose to run on an empty stomach. Running on an empty stomach does help to burn fat, but the disadvantages are also very obvious, which can easily cause hypoglycemia and reduce the efficiency of burning fat.
Moreover, it is easy to increase appetite after exercise. Originally, I was interested in fried dough sticks bread in a quiet place, but I felt hungry after running around. I should eat what I should eat and eat what I shouldn't eat …
The air quality is not very good.
Don't think that only people have metabolism, in fact, plants also have it.
After a night's breathing, vegetation releases a lot of carbon dioxide, and the relatively low temperature is not conducive to the diffusion of dust and particles in the air, and the air quality is poor. Running in such an environment is easy to cause respiratory diseases.
Since the morning run is good,
What about the night?
How about running at night?
The advantages of running at night are:
1: Good environment: The air has high oxygen content and suitable temperature, which is conducive to running.
2. Have enough time to run without affecting work and study. Set an alarm clock to get up early in the morning, and you won't have this trouble at night. I can run as long as I want.
3. It is easy to run in groups. Aunties will dance more square dances in the evening. Similarly, runners can better find the organization, and some people carry it and insist on running better.
But its shortcomings are equally prominent:
1: tired:
Before, a classmate spoke to me and said, "I go to work all day and practice piano for two hours when I come back at night." Sometimes I support sports. "
After a day's work, I feel exhausted physically and mentally, just want to lie quietly and be a cripple. At this time, forcibly pulling up and running, the body may consciously reduce calorie consumption, and may also increase the risk of injury.
Step 2 affect dinner
You know, keep a little distance between exercise and eating time, or our fragile stomach may be in trouble. If you run at night, you can either advance the dinner time or postpone it.
Eating too late is afraid of affecting sleep, and eating too early is afraid of being unable to resist the temptation of roadside barbecue stalls ... In short, it is very tangled.
3. Affect sleep
Running can stimulate the human central nervous system, make sympathetic nerves active, and even promote the brain to secrete dopamine. Simply put, it is to make you feel tall. If you don't sleep well, it may lead to insomnia …
When is the best time to run?
Therefore, for the morning run VS fun run, Jiu feels that it is good to choose according to his own habits:
If you have plenty of time or can get up early in the morning, run well in the morning. Remember to eat snacks before running and try not to run on an empty stomach.
If you feel in good health at night and just want to lie down without being tortured by work, please feel free to ask your friends to run, and don't have milk tea and barbecue together after the end …
Of course, if you have enough exercise time, no matter when your body is ready to exercise, you want your body to burn fat to the fullest, so Jiuhui suggests that your running time is:
Between 4 p.m. and 6 p.m.
According to the biological rhythm of the human body, after 4 pm, the metabolism level of the human body is high, the joints are flexible, and the physical strength, endurance and body temperature gradually increase, reaching the peak of the day. Considering dinner, sleep and other factors, this interval can be set before 6 o'clock.
I like running, and I hope every time I run, I am in the best condition. You can try running at this time ~
Of course, whenever you choose to run, persistence is more important.
Personally, the best time to run in a day is the next few hours.
Let's talk about fun running first, which is usually a fun running time from 7: 00 to 9: 30. Running is not recommended if it is too late.
The benefits of fun running
Fun running will be more convenient for most runners, because there is plenty of time, which will neither affect work nor study. 2 Fun running can make people more relaxed and relieve the pressure after a busy day, as long as they devote themselves to running.
③ Night is the time when the oxygen content is high and the air quality is good. Running at this time is more conducive to health.
(4) Fun running to lose weight is more effective, because night is the most vigorous time for human metabolism, which is conducive to the burning of fat.
⑤ There are relatively few platelets in the blood at night, which can well avoid thrombosis.
Disadvantages of fun running
① There are many unsafe factors at night, so running at night is prone to accidents.
② The temperature is low at night and the probability of wind is high. After running and sweating, the pores of the skin are all open. Frequent blowing at this time is easy to get sick. This is also the principle that Chinese medicine says that fun run will absorb cold.
Some people in fun run may be too excited to sleep, just like the author.
Second, running time in the morning, from 5 to 7: 30 in winter. 5: 00 to 6: 30 in summer.
The benefits of running in the morning
Morning running can wake up your dormant body, completely activate your motivation and keep you in a good mental state all day.
After a night's consumption, the glycogen in the human body has been exhausted, so morning running can directly consume fat, which is more helpful for losing weight.
Running in the morning helps you get rid of the bad habit of sleeping late and gives you more time to arrange things for the day.
Morning running will make you form the habit of eating breakfast every day, which will make you healthier and healthier.
The disadvantages of running in the morning
① Running in the morning will make the heart rate and blood pressure increase faster than before, which will bring a heavy burden to the heart, and the risk of sudden death is greater.
② Physical condition is at a low level in the morning. If you run on an empty stomach or with high intensity, it is easy to cause hypoglycemia.
③ The morning is the time when the concentration of carbon dioxide is the highest and the air dust is the most serious. Going out for a morning run at this time can easily lead to respiratory diseases.
④ There are a lot of platelets in the blood in the morning, which makes the blood sticky and may lead to thrombosis.
Third, at night, from 5 to 7 in winter and from 6 to 7: 30 in summer. From the point of view of environment and exercise, evening is the most recommended. It has the advantages of night, but it has no disadvantages. The author is running at night now.
The benefits of running at night
Running at night can make people more relaxed and relieve the pressure after a busy day, as long as they devote themselves to running and exercising.
② It does not affect the normal work and rest time.
③ Running on an empty stomach is easier to lose fat.
Evening is the best time to keep fit.
⑤ There are fewer platelets in the blood at night, which can avoid thrombosis.
Disadvantages at night
① From 6: 00 to 7: 00, during rush hours, cars emit a lot. Try to inhale through your nose when running, and choose an environment with less people flow.
② Time is easy to overlap with working hours, and it is difficult to arrange.
(3) Conflict with meal time. Personally, I suggest delaying eating and eating a banana or bread half an hour before running. Running on an empty stomach is not really running on an empty stomach. I don't have time to eat a Snickers. I'll eat it after running for half an hour.
There is also running at noon and afternoon, because it conflicts with most of my friends' working hours and has a small audience, so I won't talk about it here.
I suggest that you should choose your running time according to your working time. No matter what time, it is better to practice than not to practice (provided that you have enough rest time, of course), which is still helpful to your health.
First of all, throw your opinion, when is the best time to run? There is no best answer, depending on your actual situation. Many people will say that getting up in the morning is mainly about running in the sun. Their view comes from getting up in the morning, getting out of the sun for photosynthesis and making oxygen. At that time, running was high in oxygen, which was better for your health. There is nothing wrong with this theory, but in practice. This is a big mistake. First of all, the sun has just come and plants are photosynthetic. Has not been significantly improved, so this view is wrong. In fact, unless you wait for the sun to improve the photosynthesis of plants, you are already very hot. In fact, many people will say to go at night. Finding a park is quieter and there are fewer cars. It is especially good to have fewer people, but it is difficult to find such an environment now. Every city is building houses. At night, many engineering vehicles are noisy and dusty. Let's go running at this time. This is harmful to your health. When to get up and run depends on your own personal situation. You have to spend a lot of time on your way to work. If you have to get up and run in the morning, you have to sacrifice your sleep time, which is not worth the candle. It has a great influence on the day's work. At night? In the evening, I personally suggest that it is better to run at night, and generally don't get off work very late at night. Of course, if you get off work late.
It's really important to go to work early and keep sleeping time first. Sleep: Exercise and running are beneficial to ensure adequate sleep time. First of all, you must ensure your sleep time. If you have time at night, you can run at night. Take a little sweat after running and take a relaxing bath. Can improve the quality of sleep. If you are close to work in the morning, or have more time in the morning, you can choose a good environment. As for not drying, it's really unnecessary. All right, let's push me up.
Hello, I'm glad to answer your question.
Generally speaking, there are two time periods suitable for running.
1: 5- 7 am. In the morning, people's bodies just woke up, and they got up full of energy. Corticosteroid secretion on the kidney has reached a peak, and the immune function has been strengthened, which is very suitable for exercise. After a day's exercise, I am full of energy.
But nowadays, young people basically like to stay up late. Then I can't get up the next day, let alone run. If you can get up early, it is good to exercise in the morning, but you should pay attention to air quality. Sometimes there will be haze or something in the morning. Don't exercise in this weather.
2: 5-8 pm. This time is the peak of physical strength and endurance in a day. The best time for exercise will achieve very good results in body shaping. Taking a bath after exercise also helps to sleep. And there is no problem that you can't get up at this time in the morning, which is highly recommended.
Running time: If you exercise, half an hour is almost enough. If you lose weight, you can extend it according to your physical condition. Sweating is better.
Tips:
1. It is advisable to run three or four times a week, which can give the body a certain time to repair, and then you can run every day and get used to fashion.
2. You must do some stretching exercises before and after each run, especially after running. It will be effective to endure the pain and stretch. If you don't eat dinner. It is recommended to exercise for one hour, eat moderately and not overdo it. If you run after dinner, digest it for two hours before going to exercise.
I hope my answer can help you.
Hello! According to the regulation principle of human biological clock, it should be the best time for physical adaptability and physical exertion from 4 pm to 6 pm.