Is it good to run at 11pm?

Everyone's living habits are different. Some people like to exercise at night. Running is a sport that people often choose. It can help lose weight, exercise the body, and prevent the occurrence of some diseases. Morning jogging is a way to exercise, but some people also like to run in the evening. So is it good to run at 11:00 pm?

It stands to reason that running at night is more scientific. As long as you control the intensity of exercise, the slight fatigue will help you sleep better. But I can't understand why I have to run at 11 o'clock. The best time to exercise is from 7 to 9 pm. Take a walk or do aerobic exercise one hour after dinner. 11 o'clock is the time for the body to detoxify. The body functions from the excited state.

Entering a sleep state under suppression, running at this time disrupts the normal operation of the body! But I still agree with exercising at night

Generally, jogging for half an hour can achieve the purpose of exercise, so it is recommended to exercise for more than half an hour every day. You still need to control your diet in moderation, otherwise the results will not be ideal.

Running at night can help you lose weight, because running itself can burn fat and achieve the effect of weight loss. However, even if you run at night, don't choose a time that is too late. Generally, eight or nine o'clock in the evening is the most suitable time for exercise. If you exercise and run at this time, it will have a better effect on weight loss.

Tips for night running

1. Increase the dosage gradually

Some people hope to "break the record" every day and use mobile phone applications to record the distance they run every day, hoping to run a distance further than the previous day. "The best way is to increase the target value every two or three days, and don't increase the amount every day." Wang Yuling said that young people should also proceed step by step and do what they can when exercising, and should not suddenly increase the amount of training. When running for a long time, doing squats, pull-ups, etc., if you experience suspected symptoms of rhabdomyolysis, such as muscle soreness, less urine, and darker urine color like strong tea, you should go to the hospital immediately.

2. Warm up thoroughly before hitting the road

Before running, you must do at least fifteen minutes of warm-up exercises, and it is best to do sufficient stretching. "When stretching, don't do as the middle school physical education teacher taught you, and shake while doing a lunge." Wang Yuling pointed out that static stretching should be adopted, stretching one muscle group every 15 seconds. After the exercise, you must do some cool-down exercises, move your whole body, and keep warm.

3. Don’t push yourself if you feel unwell

If you feel unwell due to cold, diarrhea or other reasons, you should stop exercising. It is best to adopt intermittent aerobic exercise. When you feel tired, you should slow down and stop gradually. After walking slowly for a while, you can gradually speed up to improve your body's tolerance to the amount of exercise. Cheng Kanglin pointed out that some beginner runners may feel abdominal bloating and chest tightness. They may adopt a breathing frequency of "one breath every three seconds" to reduce abdominal bloating and discomfort caused by running and try to breathe through the nose.