These are two questions, so let's split them up:
Question 1: What time of day is the healthiest time to run?
Answer: The healthiest time of day is when you can enjoy running the most!
Why?
What other people say is useless, the time that suits you is the best time, no excuses, no pressure, really enjoy running, that is the biggest health for yourself!
What is suitable?
For the self-disciplined morning person, running in the morning is a good time;
For the late-night type of person, evening or night is a good time;
For the busy office worker, the whole day of the weekend is a good time;
For the life of the regular and free people, the evening 5:00 pm to 7:00 pm is a good time;
The evening is a good time. And so on, to grasp a principle: this running time does not conflict with the normal life, or suffer from a loss, lose sight of the other, there is no need!
Question 2: How long is the most reasonable mileage?
Answer: The mileage that can achieve the effect of exercise is reasonable mileage;
Why?
It's not a good idea to go too fast or too far, but it's a good idea to understand your situation and set a reasonable goal.
Reasonable, that is, in line with the reasoning or reasoning, and people at different stages of the process have different ideas about what is reasonable!
For people who just started running, a combination of fast walking and jogging, at least 30 minutes without stopping called reasonable;
For people who continue to run in order to lose weight or maintain good physical condition, at least 50 minutes called reasonable;
For people who plan to participate in the marathon, from 30 minutes to a few hours, are called reasonable;
In short. Run at a pace that suits you Run healthily , and feel free to discuss!
First, why is evening running the best time period?
1, the evening time period running, you can let you better harness, reduce the probability of running injuries, because the evening people's mental state is the best.
2, evening running whether it is spring and summer, or fall and winter are not the hottest or coldest time period, suitable for running enthusiasts persistent.
3, the disadvantages of running in the morning: because the previous night has consumed energy, there is nothing in the stomach to consume and provide energy, if the running time is more than 50 minutes, or for high-intensity exercise will cause the body's blood sugar is too low. Morning after a night of roadside dust accumulation, if the running environment is not good, but also prone to respiratory diseases.
4, the disadvantages of night running: in the case of insufficient light, easy to get hurt, you need to always look at the foot of the road. Especially women running at night will have great security risks. On the other hand, the temperature at night will be relatively low, after running sweat, it will make people easy to get cold and sick.
2. Why is it most reasonable to run for 50 minutes (5-7 kilometers) every day?
1. Running for less than 20 minutes does not have the effect of fat loss and fitness, and more than 50 minutes has a great impact on the knee joints. A simple one-time overload is not enough to cause irreversible knee deformation, and when the load accumulates over a period of time and exceeds the damage threshold of the tissue, an overuse injury occurs. In the group of runners, about 50%-70% of running injuries show overuse injuries, and common knee injuries mainly include patellofemoral joint syndrome, iliotibial bundle syndrome, patellar tendonitis, bursitis and so on. So 50 minutes of jogging is the most reasonable.
2, a study confirmed that not the more often run, the longer the health of the longer, the movement should be moderate, running about 50 minutes a day, can significantly reduce the mortality rate.
3, jogging 50 minutes a day can effectively improve cardiorespiratory fitness, improve muscular endurance, promote metabolism, and have the effect of reducing fat and strengthening the body.
4, if the running time is too long, the next day the calf muscles will appear sore. Especially the first runner or a long time not runners. This is caused by the accumulation of running metabolites, lactic acid.
5, running too long running body will gradually can not withstand. When your body is sore when you run, you can think that your body is progressing, but your body's ability to withstand soreness is not unlimited. The degree to which your muscles are minimally invaded is also not infinite, and the buildup of lactic acid in your body when you run is also not infinite, and there is a danger that your body will break down once you undertake a run that is beyond your body's ability to withstand.
The question should be more specific, for example, age, gender, base running volume, physical condition, and so on, because different people have different situations, and there are a hundred scenarios for a hundred people, and a hundred most reasonable mileage, so you can't generalize.
For example, most young people sleep late and can't get up in the morning, so the morning run is not reasonable for him, and he can't do it, and he has to go to work during the day, so he can only run for an hour or two after dinner; older people get up early, and it's more reasonable to run in the morning, because the temperature comes up during the day.
In addition, how much mileage is reasonable also varies from person to person, 62 years old, I started running after retirement, a year and a half of basic running 3000 kilometers or so, every other day running, each time not less than 10 kilometers.
If you are a novice, you have to go step by step, you can't rush, otherwise it is easy to get hurt, there are too many examples of this around you, and it is more important for novice runners to run slow and long, rather than running for a few days and then not running.
In addition to athletes, the general public is best in the afternoon after sunset outdoor activities, a one-time fast (of course, according to their own physical strength) walking within 2 hours. It is not recommended to climb the mountain, the main flat road, the slight slope can be, too steep not, so as not to wear knee joints. Walk a sweat every day, long-term adherence to both fitness and health. The morning can be a good time to do something meaningful, do not have to be in the morning exercise.
All the sports, running at home is the most familiar. So when is the best time to run? I'll tell you.
1- Exercise at night will make you sleep better and the quality of your sleep is greatly improved as long as you master the intensity and time of exercise.
2- In the morning when you just get up, the functioning of the human organs is still at a low level, and it is dangerous to exercise at this time for people who have more fragile cardiovascular function.
3- The human body's ability to move is fully developed precisely at night, when running, the body is more adaptable.
4- Studies have shown that the carbon dioxide index in the air is high in the early morning and lower in the evening.
It is recommended to run at night, 4 times a week for 40 minutes of jogging. At night, the yang energy slowly recedes, requiring the main focus on quietness, and the grandson remembers to control the intensity of the exercise. If excessive, a lot of sweating will cause low immunity . , weakness.
In fact, the best time to exercise every day is in the afternoon. 2-4 points, because this time the human body's ability to exercise is able to reach the peak of the day. And at this time the sun is full, the temperature is suitable, is the best time to exercise. Just at this point in time, I believe most people have to work, so it is recommended to jog for 1 1/2 hours after dinner.
I hope my answer is useful to you.
The advantages of running in the morning are obvious:
First of all, the temperature is very suitable, it will not be very cold or very hot. According to the weight loss rhythm run 30~40 minutes, the sweat will not be too much, just right.
Secondly, running in the morning helps to speed up the body's metabolism, allowing the body to "wake up" faster, and the mental state of the day will be better.
Moreover, running in the morning is destined not to stay in bed. Since you can't stay in bed, you won't stay up at night. This persistence, early to bed and early to rise, life will be a little more regular.
But its shortcomings are also very obvious:
1: simply can not get up:
Nine still willing to go running, once thought to get up at 6:00 a.m. to run in the morning, as a result of the alarm clock rang eight hundred times still did not get up, and finally gave up silently ...
2: running on an empty stomach is easy to hypoglycemia, increase appetite:
The morning running is a very important part of the life of the people, but it is not the only thing that you can do. p> Many people who run in the morning will choose to run on an empty stomach. Running on an empty stomach does help burn fat, but the downside is also very obvious, easy to hypoglycemia, reducing the efficiency of fat burning.
And the appetite after exercise is easy to increase. The first thing you need to do is to get your hands on some of the most popular products and services in the world, and you'll be able to do it all on your own.
After a night of respiration, vegetation releases a large amount of carbon dioxide, and the relatively low temperature is not conducive to the diffusion of dust and particles in the air, the air quality is poor. Running in such an environment is prone to respiratory diseases.
Since there are good and bad things about running in the morning,
what about at night?
Running at night is good?
The benefits of running at night are:
1: good environment: the air is high in oxygen, the temperature is suitable, conducive to running.
2: There is enough time to run without affecting work and study. In the morning, you have to set an alarm clock to get up early, but at night, you don't have this trouble, you can run when you want to run, and you can run for as long as you want to run.
3: easy to group run. Aunties square dance in the evening group more, the same way, runners can better find the organization, someone with running, running better to adhere to.
But its shortcomings are just as prominent:
1: Tired:
Before a classmate and I complained that, "I work all day and night, and come back in the evening to practice the piano for two hours. Sometimes it's just a matter of pushing through the exercise."
The end of the day's work, the body and mind are already very tired, just want to lie quietly as a waste. This time to force drag up running, the body may consciously reduce calorie consumption, there may be an increased risk of injury.
2: Interference with dinner
As you know, it's important to keep a bit of distance between exercise and mealtimes, otherwise our fragile stomachs can get into trouble. If you run in the evening, you'll either have to move your dinner time earlier or later.
Too late to eat for fear of interfering with sleep, too early to eat for fear of not being able to resist the temptation of roadside barbecue stalls... In short, very torn.
3: affect sleep
Running will stimulate the body's central nervous system, so that the sympathetic nervous system active, and even promote the brain secretion of dopamine. To put it simply, it makes you high, which can lead to insomnia if you don't sleep well yourself...
When is the best time to run?
So for running in the morning VS running at night, I think it's good to choose according to your own habits:
If you have more time in the morning or you can insist on getting up early, then it's good to run in the morning, remember to eat a little snack before you run, and try not to run on an empty stomach;
If you are feeling pretty good at night, and you haven't been tortured by your work to the point of just wanting to lay down, then feel free to ask a friend to come and help you out. Then rest assured about the small partners to go running, after the end of the do not drink milk tea and eat barbecue on the good ...
Of course, if your exercise time is very abundant, no matter what time the body is ready to exercise, on the hope that the body is the most fully burned fat, then the nine will be recommended to your running time for:
4 p.m.
According to the human biological rhythms, after 4 p.m., the body's metabolism level is higher, the joints are flexible, the physical strength, endurance and body temperature, etc. gradually rise and reach the highest peak of the day. Taking into account the factors of dinner and sleep, this interval can be set before 6 o'clock.
If you like to run, and you want to be in the best shape every time you run, you can try to run at this time.
Of course, no matter what time you choose to run, it is more important to stick to it.
The best time to run in a day is, to summarize personally, the following times.
First, let's talk about night running, general night running time, 7:00 to 9:30 p.m. Too late it is not recommended to run.
Night running benefits
① Night running will be more convenient for most runners, because there is plenty of time, which does not affect the work and study. ② Night running can make people more relaxed and relieve the pressure after a busy day, just devote yourself to running exercise.
③ Night is the time of the day when the oxygen content is higher and the air quality is better, so choosing to run at this time is more favorable to your health.
④ Night running to lose weight is more effective, because the night is the time when the body's metabolism is the most vigorous, which is conducive to the burning of fat.
⑤ The number of platelets in the blood of the body at night is relatively low, which can well avoid the phenomenon of blood clots
The bad thing about night running
① The night of the insecurity of the relatively more, in the night running is very easy to accident.
② The night temperature is low and the chance of wind is higher. After running and sweating, the pores of the skin are open, and it is easy to get sick by blowing wind frequently at this time. This is also what Chinese medicine says, running at night will absorb the principle of cold.
③ There are some people who run at night, which may lead to excessive excitement and sleep, like the author.
Second, the morning running time, winter 5:00 to 7:30. summer 5:00 to 6:30.
morning running benefits
① morning running can still be in a dormant state of the body to wake up, completely activate the power, and let you keep a good state of mind all day.
② After a night of consumption, the glycogen in the body has been consumed, so the morning run can directly consume fat, more helpful for weight loss.
③Morning running helps you to change the bad habit of sleeping, so that you have more time to organize things in the day.
④ Morning running will make you develop the habit of eating breakfast every day, which will make you more and more healthy.
The bad side of morning running
① Morning running on the heart rate and blood pressure rise faster than at any time, which will produce a heavy burden on the heart, the risk of sudden death in the morning running is greater.
② morning body state in a lower level, if the fasting morning run or high-intensity morning run, it is easy to cause hypoglycemia.
③ morning is the highest concentration of carbon dioxide, the air dust most serious time period, this time out of the morning running is very easy to cause respiratory disease.
④ morning body blood platelets in the blood of the number of higher, resulting in blood viscous, there lead to the formation of blood clots may
third, evening, winter, 5:00 to 7:00, summer, 6:00 to 7:30. from the environment and exercise point of view, the evening is the most recommended, he has the advantages of the evening, but there is no evening shortcomings. The author is now running in the evening.
Benefits of evening running
①Evening running can make people more relaxed, relieve the pressure after a busy day, as long as the whole body and mind into running exercise.
② It does not affect the normal work and rest time.
③ Running on an empty stomach is easier to lose fat.
④ Evening is the best time for physical fitness.
⑤ The number of platelets in the blood is relatively low in the evening, which is good for avoiding blood clots
The bad thing about the evening
① 6:00 to 7:00 pm, the rush hour, the automobile emissions are high, running try to use the nose inhalation and choose the environment with less traffic.
②The time is easily overlapped with the working time, it is difficult to arrange.
③ There is a conflict with meal times. The first step is to make sure that you have the right amount of time to eat your favorite food. The so-called fasting running is not really hungry running, there is no time to eat a Snickers bar, half an hour after the run and then eat.
There are also midday and afternoon runs, because most of my friends' work schedules are in conflict with each other, and I don't want to talk about them here.
I suggest scheduling running time, should be based on their own work time to choose, no matter which time, practiced is better than not practicing (of course, provided that there is enough rest time), on the body is still helpful.
First of all, throw out the point of view, when to run better, there is no best answer, look at their own actual situation. Many people will say that the morning is mainly out of the sun to run, their point of view, from the morning out of the sun plants photosynthesize and create oxygen. At that time run oxygen content is higher, better for the body. This point of view this theory is not wrong, but in practice. Is a big mistake. First of all, the sun just came, plant photosynthesis. Does not get significantly improved, so this point of view is wrong. In fact, unless if you're going to wait until the sun is raising photosynthesis in plants, you're already hot by then. In actuality, many people will say go at night, find parks that are quieter and have fewer cars. It's especially nice to have fewer people, but it's hard to find that kind of environment these days. Every city is building houses, a lot of construction vehicles at night noise, dust is more, this time to go running. On the contrary, it is not good for the body. When to get up to run, actually look at your own personal situation, you have to spend a lot of time to go on the way to work, if you still have to force yourself to get up in the morning to go running, then you have to sacrifice your own sleep time, this is not worth the loss. It has a huge impact on the day. Evening? At night I personally recommend that it's better to run at night, when you don't usually get off work very late. Of course, if you get off work very late.
Go to work and very early, or first of all, to preserve their sleep time, this is really important, very important. Sleep in the case of ensuring that you have enough sleep time, exercise to go running, this is very good. First of all, make sure you get your sleep time. When you have time at night, you go running at night. Sweat a little after running and take a light shower. On the quality of sleep are improved, the morning if you you work time is relatively close, or you have a lot of time in the morning, you can pick a good environment. As for out of the sun, this is really not necessary good, everyone top me up.
Hello, glad to answer your question.
Generally speaking there are two time periods more suitable for running.
1:5-7am. In the morning, the human body just woke up, get up spirit is full, epinephrine hormone secretion into the peak, the immune function is strengthened, very suitable for sports. And the day after the exercise is full of vigor.
But nowadays young people basically like to stay up late. Then the next day can not get up, let alone running. If you can get up early, the morning exercise is still good, but pay attention to the air quality, the morning will sometimes have haze or something. Don't exercise in this kind of weather.
2:5-8pm in the evening. This time period is the highest peak of physical strength and endurance in a person's day, the best time to exercise, for shaping the body will achieve a very good effect, take a shower after exercise, also helps to sleep. And this time there is no problem of getting up in the morning, very recommended oh.
Running time: exercise, half an hour is about right, if you lose weight, according to the body appropriate to extend a little bit, sweat for good.
tips:
1. Running three to four times a week is appropriate, you can give the body some time to repair, to the back of the daily running, accustomed to the popular.
2. Before and after each run, you must do some stretching exercise, especially after running, endure the pain to stretch. If there is no dinner. It is recommended that exercise over an hour to eat in moderation, do not eat too much. If you have eaten a meal and run, digest two hours and then go to exercise.
I hope my answer can help you [send heart]
Hello! This according to the principle of human biological clock regulation, the body's ability to adapt and physical mobilization to play in the afternoon close to 4:00 pm to 6:00 pm should be the best