The benefits of fun run and the problems that should be paid attention to;
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.
Slight fatigue is just rest.
Sports medicine proves that when you wake up in the morning, the operation of human organs is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise.
From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far from it.
The environment is good at night.
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.
Exercise in the evening begins with a walk.
According to the recommendation of American Sports Medicine Association, it is best to run at night for 30-60 minutes at least three times a week. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Before running, you should do leg press lightly and squat, which can make your heart and muscles get into motion more quickly. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.