At night, the sensitivity and adaptability of physical strength and limb reaction will reach the peak, and the heartbeat frequency will be the most stable or low, so exercise will lead to faster heartbeat and slower blood pressure rise, which is beneficial to health and thus achieve the goal of healthy weight loss.

Running and fitness at night not only solves the inconvenience of time, but also is beneficial to health. It is found that running at night can improve blood cohesion by 6% and reduce platelet count by 20% compared with running in the morning, which will greatly reduce the risk of thrombosis. And running at night, slight fatigue is more conducive to sleep. Pay attention to the following points when running at night:

1. Selection of time points

Experts suggest that it is best to run around 2 1 pm, because the temperature difference between the ground and the air is basically the same at this time, and there will be no inversion phenomenon that will affect the smooth breathing. The air quality is the best, which is a good time for running.

Select a location

Try to choose a flat, open and well-visible road section that you are familiar with, such as a school circular runway, a sidewalk with a wide view, a park, etc. You can warm up before running. If there are signs of construction around the residence in the near future, you can take a walk before running. This can reduce the harm caused by uncertain factors.

Choose clothes

Try to wear brightly colored cotton clothes with long sleeves. Cotton-padded jacket is to help absorb sweat and reduce the sticky feeling; Bright colors are used to reduce visual impairment and pedestrian resistance; Wearing a slightly thicker long-sleeved suit in autumn helps the body sweat and exercise, helps the skin breathe smoothly, and is less likely to cause a cold due to poor internal heat distribution caused by cold air. Reminder: It is best to prepare sweat-absorbent towels, dry the sweat in time, and put on clothes to prevent the sweat from getting cold.

Pay attention to breathing

Adjust your breathing rhythm, such as breathing 1 3 seconds. This can maintain good physical strength and reduce abdominal distension and discomfort during running. Secondly, try to breathe through your nose when running, which will help to filter out impurities in the air, protect the trachea and lungs from dust and germs, and also reduce the stimulation of cold air to the lungs.

In addition, stop eating and drinking half an hour before running, don't wear headphones, keep necessary vigilance, and don't run in foggy or rainy days, so as not to increase the risk of respiratory diseases.