did you get the timing of running
Running is a beneficial and harmless exercise that most people choose. It does not require special venues or equipment and can help you shed excess weight and achieve a well-defined figure. Running also enhances one's temperament, making you stand out from the inside out. However, even so, running should not be done arbitrarily; choosing the appropriate running time is very important.
The best times to run each day: 10 AM and 4 PM.
Research shows that the peak and trough of human physical strength are controlled by the body's 'biological clock,' generally peaking in the evening.
For example, the body's lowest oxygen absorption point is at 6:00 PM; heart rate and blood pressure regulation are most balanced between 5:00 PM and 6:00 PM; and the body's sense of smell, touch, and vision are most sensitive between 5:00 PM and 7:00 PM. Therefore, overall, exercising in the evening yields better results. Additionally, the activity of hormones in the body is also in a good state between 4:00 PM and 7:00 PM, and the body's adaptability and nerve sensitivity are at their best. Therefore, experts have always advocated for evening exercise.
However, in recent years, urban air pollution has become increasingly severe, with air pollution peaking before sunrise and in the evening. This is especially true in winter when, under the influence of cold high pressure, there is often a temperature inversion phenomenon in the morning and evening, where the upper air temperature is high and the surface temperature is low, causing atmospheric convection to nearly stop. As a result, harmful pollutants on the ground cannot disperse to the upper atmosphere and remain in the lower breathing zone. At this time, harmful gases can be 2-3 times higher than normal. A healthy adult breathes 16-20 times per minute and inhales about 10 cubic meters of air per day. When running, due to metabolic needs, the amount of air inhaled is often 2-3 times that of normal conditions, thus requiring very high air quality.
When is the air the cleanest? Experimental research shows that around 10 AM and 4 PM each day are two relatively optimal periods. Running at 10 AM can help those looking to lose weight get their bodies into a normal working state earlier, thereby consuming more energy and reducing fat accumulation, achieving the goal of weight loss. Women who want to lose weight through running can try this. At 4 PM, the air quality is better, and running during this time not only achieves the exercise effect but also allows you to breathe high-quality air.
Night running requires attention!!!
Many office workers and students choose to run at night due to time constraints; many people also enjoy the nighttime atmosphere, as the day's restlessness slowly settles. What should you pay attention to when running at night?
The first thing is safety. The disappearance case of a female teacher in Baoji during a night run last October caused a lot of panic among night runners. Here, I want to remind everyone that safety is paramount when running at night. It's best to have a 'running buddy' accompany you, choose familiar places as much as possible, and if you unfortunately encounter a bad person, stay calm, try to stabilize the person first, and then find a way to escape.
Many women have the habit of 'not eating after noon' during weight loss, and they usually run on an empty stomach at night, which is counterproductive. Because the body consumes a lot of energy during exercise, running on an empty stomach can easily lead to hypoglycemia due to the lack of energy to consume. Therefore, you should drink some sugar water or eat some fruit before exercising to give your body some starting energy, which is more beneficial to your health.
Running on an empty stomach is a taboo, and so is exercising on a full stomach. Many people have dinner parties and social gatherings after work, and running immediately after eating is also very harmful to the body. After a meal, a large amount of blood flows to the digestive system, especially the gastrointestinal organs, to ensure the supply of oxygen and nutrients needed for digestion. If you engage in intense exercise at this time, a large amount of blood will flow to the exercise organs, especially the limbs, to meet the needs of muscle work, resulting in insufficient blood supply to the digestive system and slowing down gastrointestinal peristalsis. Additionally, during exercise, the sympathetic nervous system's excitability increases, and the vagus nerve's excitability decreases, inhibiting the secretion of digestive juices and affecting the digestion and absorption process. Frequent intense exercise after meals can lead to gastrointestinal digestive system diseases such as stomach pain, indigestion, and ulcers, as well as respiratory and cardiovascular diseases, causing greater harm to health. Therefore, experts recommend doing light physical activities after meals, and running should be done 40 minutes to an hour after eating. Also, the intensity of night running should be strictly controlled; otherwise, excessive intensity can excite the sympathetic nervous system and hinder sleep.
Running time also needs to be controlled.
Many people believe that running is a beneficial and harmless exercise, so they insist on high-intensity running every day, which is counterproductive. Anyone who participates in fitness running should pay attention to consistency and gradual progress, especially controlling the amount of exercise. The correct running duration is closely related to the purpose of running.
For running aimed at physical fitness, each session should not be less than 5 minutes; otherwise, it will not help improve cardiopulmonary function. The longer the running duration exceeds 5 minutes, the better the exercise for cardiopulmonary function. As for running speed, it is secondary and can be adjusted according to one's physical strength.
For running aimed at weight loss and fitness, each session should not be less than 20 minutes, and the speed should be slower to maintain even breathing. A 20-minute slow run not only depletes a large amount of glycogen in the body but also mobilizes body fat. Since slow running is not very intense, it does not cause excessive oxygen deficiency in the body, thus helping to consume fat and achieve the goal of weight loss.
In addition, learning 'self-control' is crucial. Everything has two sides, and since everyone's physical condition and overall quality are different, the same amount of exercise has different effects on different people. It should be tailored to the individual. Time is not very significant; the key is to achieve the effect of strengthening the body. If you feel tired, you can rest; don't wait until your body is sore to stop, as that will only harm your body. Therefore, the most important thing is two words: suitability.
People with poor physical fitness should not rush; they can first formulate a simple running plan and then gradually increase the amount. People with good physical fitness should not be complacent and need to run according to their own situation.
People who love running are those who love life. We accompany you, running forward together.