Night running is popular nowadays. Let me tell you whether running at night is good or not!

Nowadays, in many big cities, especially after 9pm, you can often see many people wearing sportswear running at night on the streets. It can be seen that night running has gradually become a popular trend. So, from the perspective of physical health, is it good to run at night?

Slightly tired, just right for a rest

Experts say that sports medicine has proven that when you first wake up in the morning, the functioning of your organs is still at a relatively low level, so exercising at this time is more dangerous for people with weaker cardiovascular function. However, the body's mobility is fully developed at night, so running at this time makes it easier for the body to adapt to the rhythm of exercise.

As for the external environment, the latest research shows that the carbon dioxide index in the air is highest in the early morning, and the dust suspended in the air the day before has not completely disappeared. Exercising at this time is far less favorable than the environment at night.

In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve it, which greatly improves the quality of sleep after exercise. Therefore, it is unreasonable to worry that exercise affects sleep.

Evening exercise starts with a walk

According to the American College of Sports Medicine, it is best to run at night for at least 3 times a week, 30-60 minutes each time. The intensity of exercise should be within the range of "pulse beats no more than 120 beats/minute after 5 minutes of running, and no more than 100 beats/minute after 10 minutes". If the heart rate is too fast, the amount of exercise must be reduced; if you can talk to others while exercising, it means that the intensity of exercise is acceptable.

People who don't have the habit of exercising can start with a 20-minute walk every day, 25 minutes in the second week, increase to 30 minutes in the third week, add some jogging in the fourth week, and a balance between walking and jogging in the fifth week; finally, start running slowly.