From the point of sports medicine, fun run is more scientific. As long as you master the intensity of exercise, running at night will make people sleep better. In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep.
Human activities are controlled by "biological clock", so it is more beneficial to health to arrange exercise time according to the law of "biological clock". 17:00- 19:00, especially when the sun goes down, the human body's exercise ability reaches its peak, and its vision and hearing are more sensitive, and its heart rate and blood pressure also rise.
Precautions for running: run against the traffic, wear bright clothes, run along familiar routes, slow down the running speed, master the best time for fun running, pay attention to hydration for fun running, and control your diet after running.
For safety, avoid rush hour when running. In addition, the running direction is opposite to the direction of traffic flow, so that people in the car can see the runners clearly. There are many people running for fun, and there are cars on the expressway. Wearing bright clothes at night can improve your discrimination, let others see you clearly, avoid running into each other, and let people in the car see you clearly.
It is best to start the fun run one hour after dinner, and the exercise time is 30-60 minutes. Too short to burn fat. If the time is too long, it will be too tired and affect sleep. It is best to do the initial exercise step by step, starting from 20 minutes to 30 minutes, and gradually increasing the time later.
Drink water after exercise, don't drink too much, so it is easy to edema the next day. When drinking water, drink slowly, which is beneficial to water absorption. ? Exercise consumes calories and makes people feel hungry. After the fun run, you should strictly control your diet. If you are really hungry, drink some milk or yogurt, or eat a fruit. Do not eat too much.