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Do you make the best running time?
Running in the morning should not be too early
If the early morning rises, the day is not yet light, and you do not eat or drink, then running is certainly harmful to the body. Because at this time the body's various functions are in a low state, the adjustment function is not very stable, and the physiological characteristics determine that it is not suitable for sports. The reasons are as follows:
1, relatively low physiological function
In the early morning when the cerebral cortex is not fully excited, the physiological function is still in a certain state of inhibition, and the function of various organs of the human body is relatively low. According to statistics, muscle velocities, strength, and endurance are relatively in the worst state from 3 am to 5 am. While the best exercise time should be the best when exercise physiology function, at this time the physical strength, sensitivity and adaptability have reached the highest peak, heart rate and blood pressure rose the most stable, physical exercise is most beneficial to health. However, when the motor function is the worst, it is easy to fatigue, and the probability of occurrence of sports injuries will increase.
2, lower body temperature
Scientific research has found that changes in body temperature will greatly affect the quality and effectiveness of exercise. That is, the higher the body temperature during exercise, the better the effect.
3, thick blood, easy to thrombosis
Long night without water intake, but through the skin, mucous membranes, urine and other constant loss of water, making the morning blood thick, slowing the flow rate, the risk of thrombosis increased; the other hand, the need for blood oxygen demand during exercise Increased, viscous blood is also not conducive to muscle blood supply.
4, heart load, regulatory function instability, increased risk of sudden death
Sports medicine experts found that in the morning, physical activity, heart rate and blood pressure rose faster than the afternoon, the heart burden is relatively heavy, prone to myocardial ischemia, increased risk of sudden death from sports. Researchers at the Harvard Medical School in the United States have found that every day from 6 am to 9 am is the "peak period" of a heart attack. Therefore, heart disease patients should avoid exercising during this time. From the external environment, it is premature. Running is also bad for health. This is because before the sun does not come out, the plants cannot carry out photosynthesis, but after a night's respiration, the concentration of carbon dioxide in the air is high and it is not suitable for running such a large-oxygen exercise. On the other hand, if the morning fog is not dispersed, harmful chemicals such as acid, alkali, and benzene dissolved in the fog, suspended dust, and pathogenic microorganisms attached thereto will cause damage to the respiratory tract, and infection will occur when the resistance is low.
Running at night, separated from dinner and sleep
It is always reluctant to leave warm blankets early in the morning, and many people choose to run and exercise on a leisurely evening. Although after a day's work, the body is already tired, and each function is not as good as during the day, it is still possible to run as long as it is not too late. Because for most people, the physiological function of the body was still stable and good before eight o'clock, and it can tolerate the intensity of running. And moderate exercise can promote the body's metabolism, improve gastrointestinal function, help digestion and absorption of food. However, if it is too late, it is not appropriate to perform more vigorous exercise.
In addition, at night, it is necessary to pay attention to the relationship between exercise and the interval between eating and sleeping. If it is a pre-meal exercise, it is best to eat after exercise for 1 hour. If you exercise after a meal, you need to consider the impact of food intake and food type - if you eat a large amount of protein and fat, you should exercise at least 2 hours after a meal; if you eat less and with carbohydrates For the main, it will be 30 minutes to 1 hour.
Before going to sleep, the body needs a quiet and comfortable environment, and the body temperature can not be too high, so that the cerebral cortex enters a suppressed state, enabling people to fall asleep as soon as possible. If the activity is intense at this time, the metabolism of the substance will be strengthened, the body temperature will rise, and the cerebral cortex neurons will be excited. This state will need to be rested for a longer period of time to gradually turn into inhibition, which will inevitably delay the time of falling asleep and affect sleep. Therefore, it is best to end exercise more than one hour before bedtime so that the functions of various body organs can be restored to a state of calm.
Specific practices vary from person to person
However, the above reasons are only universal laws, and they are specific to everyone. Different individuals have different rhythms of life activities. The best state of some people only appears after the sun goes down. Others feel more excited in the morning. These will affect the effect of fitness activities. Therefore, the best exercise time should be the time when you have the most desire to exercise, without having to stick to what experts say.
Best time: morning and afternoon
If you really want to say when the best time to run, then the most respected is the 9:00 to 10:00 and 4:00 to 6:00 two time periods.
The air is fresh from 9:00 am to 10:00 am and has high oxygen content. The corticosteroid levels in the body peak, mobilize the body's organs to function effectively, the body's various conditions are relatively good, you will feel mentally focused, energetic and full of passion. The most important thing is that this period of time is between meals, and the adverse effects of exercise on the digestive system are minimal. Because whether it is running after eating or eating immediately after running, sympathetic nerves are in an excited state, inhibit the secretion of digestive juices and gastrointestinal motility slow down, so that the digestion and absorption of food is affected, over time will lead to stomach problems.
According to the principle of circadian body clock adjustment, the body's adaptability and physical exertion are best in the afternoon and near evening (about 4 to 6 o'clock). At this time, the majority of people are calm and stable, full of energy, and flexible in technical activities. Sex, coordination, accuracy, and adaptability are all at their best, so running at this time is also a good choice.
However, the reality is that these two periods are exactly the time when we are busy with work and study. Although physical functions are very good, except for professional athletes, I am afraid that not many people are able to exercise in these two periods.
In fact, the running time is not a very important issue, followed by your own feelings right away. It is important to master the correct method of exercise and persevere in order to receive the best results.