If you get up before dawn in the morning and don't eat or drink, then running is definitely harmful to your health. Because all the functions of the body are at a low point at this time, the adjustment function is unstable, and the physiological characteristics determine that it is not suitable for exercise. The reasons are roughly as follows:
1, the physiological function is relatively low: when I just got up in the morning, the cerebral cortex was not fully excited, the physiological function was still in a certain state of inhibition, and the functions of various organs of the human body were relatively low. Some data show that muscle speed, strength and endurance are in the worst state from 3 am to 5 am. The best exercise time should be when the physiological function of exercise is the best, when the physical strength, agility and adaptability reach the peak, and when the heart rate and blood pressure rise most steadily, physical exercise is the most beneficial to health. When the motor function is the worst, it is easy to get tired and the probability of sports injury will increase.
2. Hypothermia: Scientific research has found that the change of body temperature will greatly affect the quality and effect of exercise, that is, the higher the body temperature during exercise, the better the effect.
3. Blood is thick and prone to thrombosis: water is not ingested in the long night, but water is continuously lost through skin, mucous membrane and urine. , make the blood thick in the morning, slow down the flow rate, and increase the chance of thrombosis; On the other hand, the oxygen demand of muscles increases during exercise, and viscous blood is not conducive to muscle blood supply.
4. Heavy heart load, unstable regulatory function, and increased risk of sudden death: Sports medicine experts have found that the heart rate and blood pressure rise faster in the morning than in the afternoon, and the heart burden is heavier, which is easy to cause relative myocardial ischemia and increase the risk of sudden death during exercise. A survey by researchers at Harvard Medical School in the United States found that the peak of heart attack is from 6 am to 9 am every day. Therefore, patients with heart disease should avoid exercise during this period.
From the external environment, running too early is not good for health. This is because plants can't carry out photosynthesis before the sun comes out. After a night of breathing, the concentration of carbon dioxide in the air is high, which is not suitable for running and consumes a lot of oxygen. On the other hand, if the morning fog persists, harmful chemicals such as acid, alkali and benzene dissolved in the fog, suspended dust and pathogenic microorganisms attached to it will all cause damage to the respiratory tract, and infection will occur when the resistance is low.
Running at night should be separated from eating and sleeping.
It is always reluctant to leave the warm bed in the early morning, and many people choose to run and exercise on leisure nights. Although I am very tired after a day's work and my function is not as good as during the day, I can still run as long as it is not too late. Because for most people, the physiological function of the body is relatively stable and good before eight o'clock, and they can tolerate the intensity of running. Moreover, moderate exercise can promote the metabolism of the whole body, improve the function of the gastrointestinal tract, and be beneficial to the digestion and absorption of food. But if it's too late, it's not appropriate to do more strenuous exercise.
In addition, fun run should also pay attention to the relationship between exercise and the interval between eating and sleeping. If you exercise before meals, it is best to eat after exercise 1 hour. If you exercise after meals, you need to consider the influence of food intake and food types-if you eat a lot, mainly protein and fat, then exercise for at least 2 hours after meals; If the food intake is small, mainly carbohydrates, the interval of 30 minutes to 1 hour is enough.
Before going to bed, the body needs a quiet and comfortable environment, and the body temperature should not be too high, so that the cerebral cortex can enter a state of inhibition and people can fall asleep as soon as possible. But if you are active at this time, your metabolism will be strengthened, your body temperature will rise, and neurons in the cerebral cortex will be excited. This state will gradually turn to inhibition after a long rest, which will inevitably delay your sleep time and affect your sleep. Therefore, it is best to end the exercise more than one hour before going to bed, so that the functions of various organs of the body can be restored to a calm state.
Specific practices vary from person to person.
However, the above reasons are only universal laws, and it is another matter for everyone. Different individuals have different rhythms of life activities. Some people are at their best after sunset, while others feel refreshed in the morning, which will affect the effect of fitness activities. Therefore, the best exercise time should be when you have the greatest desire to exercise, so you don't have to stick to what experts say.
Best time: morning and afternoon
If you really want to say when is the best time to run, then the most respected time is 9: 00 am to 10 and 4: 00 pm to 6: 00 pm.
From 9 am to 10, the air is fresh and the oxygen content is high. The peak level of adrenocortical hormone in the body can mobilize all organs of the body to play their roles effectively, and the state of the body is relatively good, so you will feel focused, energetic and full of passion. The most important thing is that during this period, between meals, exercise has the least adverse effect on the digestive system. Because whether you run after a meal or eat immediately after running, the sympathetic nerve is in an excited state, which inhibits the secretion of digestive juice, slows down gastrointestinal peristalsis, affects the digestion and absorption of food, and will lead to stomach problems over time.
According to the principle of biological clock regulation, the body's adaptability and physical exertion are best in the afternoon and near the evening (about 4: 00 to 6: 00). At this time, most people are calm and stable, full of physical strength, and the flexibility, coordination, accuracy and adaptability of technical activities are at their best, so running at this time is also a very good choice.
However, the real problem is that these two periods are exactly when we are busy with work and study. Although the physical function is very good, I am afraid that not many people can do sports except professional athletes in these two periods.
In fact, running time is not a very important issue, just follow your feelings. It is important to master the correct exercise methods and persevere in order to get the best results.