All the low and medium intensity aerobic runs of Mr
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Some precautions for night running: （ 1) Choose exercise intensity according to state If the day’s work is tense and the body and mind are tired after work, it is not recommended to do high-intensity running
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（ 1) Before you start running, you need to know yourself first
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In fact, morning running, night running and afternoon running have their own advantages and disadvantages
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If you’re running on an empty stomach and you’re worried about hypoglycemia, eat before you run
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In this case, running will overload the heart, so runners need to have good habits
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If there is no problem, gradually increase the amount of exercise（ 2) Develop good living habits Ensure the quality of sleep: you can’t stay up the night before (go to bed before 11 p.m.), if you have the habit of going to bed late, you’d better not choose morning running; Good eating habits: the day before dinner, in case of hypoglycemia the next morning; Don’t drink too much; Not too early: too early for cardiovascular pressure will be greater; It’s better to run after 5 o’clock in summer, and wait until dawn in winter; Pay attention to water supplement: the body is short of water in the morning, so be sure to drink a glass of water after getting up（ 3) Morning running should not be too intense Soon after getting up, the body function and muscle activity are at a low level
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Don’t drink sports drinks, juice or Snickers before running
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Therefore, the egg milk is not suitable, supplement less than carbon water, bean curd fried dough sticks is not suitable, bean curd is too salty, running time will make you always want to drink water; If the fried dough sticks are too greasy, it will increase the digestive burden of the intestines and stomach
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The reason is that after morning running, several friends shared with you some beautiful scenes they met in the morning
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Many people were lucky to run in the morning; But this morning, the sand has not abated, but the weather seems to improve in the afternoon, so we have to arrange the night run
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In addition, many people do not choose morning running, a big reason is that they can not get up
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For amateur runners, when to run depends on when you have time, physical condition, weather and other environmental factors
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In fact, the air quality is changing every day
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Eat easy to absorb and digest food before running
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Too sweet food can stimulate the gastric mucosa, can cause fork and other symptoms
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Morning run Many people choose to run in the morning because the time when they get up early is their own, without too much interference; In addition to winter to endure the cold hands, other seasons in the morning temperature and humidity are also more appropriate
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For example, many diabetic patients may have myocardial ischemia or even cardiovascular stenosis; For people with congenital heart disease and cardiovascular disease, strenuous exercise is not suitable
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Quiet street, facing the rising sun, jogging for 40-60 minutes, sweating slightly, wake up the body, a whole day will have a good mental state
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What you eat before running is mainly carbon water, not protein and fat
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If it’s about an hour of low and medium intensity running, for those who have accumulated a certain amount of running age, we can see whether they can run on an empty stomach according to their own somatosensory conditions
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The night running time is more free, and the body function is also in a better state
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Especially for people over 40 years old, we should take a look at whether the rise of heart rate and blood pressure is safe during exercise, and whether myocardial ischemia will occur! For the above-mentioned people, you can start with low-intensity walking or fast walking, and then go to the hospital for reexamination after the blood sugar drops, and consult the doctor
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The key is that running is better than not running “ Running in the morning or running at night “is really one of the biggest puzzles of running friends
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Some people say that I want to change my morning run, but I just can’t get up
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Many people say that the oxygen content in the air is low in the morning, which is not suitable for exercise; Some people retort that the air quality is not so good even if the car exhaust in one night
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Some precautions for morning running: We have also noticed that many runners’ sudden death accidents often occur in the morning running, and many people worry about whether to continue the morning running? Why do tragedies occur frequently in morning running? What should we pay attention to in morning running? The main cause of sudden death is due to myocardial ischemia, can not normally deliver oxygen to the brain, and the brain oxygen supply stopped more than 5 minutes, will form brain death
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It’s true that morning running has a high demand on runners’ daily life, they must go to bed early and get up early instead of staying up late; If sleep is not good, the next morning will be very tired, can not run, may also have an accident
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Recently, a jogging group where Xiaobian works started a discussion about morning running and night running
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The key is that runners should learn to seek advantages and avoid disadvantages, and know how to run more and more healthily
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The occurrence of myocardial ischemia does not necessarily occur in people with congenital heart defects
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There is no small difference between the South and the north, and between urban and rural areas
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Therefore, before you choose to run, you must evaluate your physical condition, especially your cardiopulmonary function
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I tried to run several times, but I didn’t feel energetic one day after running; Some people say that they run at night because they hear that the air is bad in the morning and they don’t know whether it’s true or not; Others say that morning running is as good as night running
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For professional athletes, because there is enough time, training is mainly concentrated in the daytime, morning and afternoon training, may be less night run
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Shi himself within 90 minutes in the morning are on an empty stomach
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（ 2) Pay attention to running safety Choose a safer place to run and avoid running alone at night; Wear clothes with reflective strips so that vehicles and pedestrians can see you and ensure safety; Before you go out, it’s best to let your family know your running route and time, and go home on time.
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Some friends who are used to running at night look envious
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So, today I’d like to talk about some precautions for morning running, night running or afternoon running, so that you can choose a more suitable time for your own running
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After running, wash, cook, eat, or send the children to school, and then go to work, all right
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Do you like to run in the morning or at night? Writing / wicker editor / wicker production / Macondo running research laboratory in April, in addition to the occasional strong wind, whether it is the temperature or the scenery, outdoor sports become more and more comfortable, no longer as cold hands and face as in winter
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Whether it’s cherry blossoms, fresh grass with dew, or warm morning light, quiet streets, people can’t help but sigh about the beauty of spring morning
If you don’t feel hungry when you’re running, or even if you feel full when you’re running, you can run on an empty stomach
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You can do low-intensity jogging to relax the body and mind, and then do some stretching activities to relax the muscles
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Therefore, there is no need to worry too much about air quality
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night run If you can’t get up in the morning and feel drowsy all morning after the morning run, you can choose to run at night
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Before running in the morning, we must warm up before running to wake up the joints, muscles and nerves and get ready for running
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Not everyone is suitable for running
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It’s hard to say that it must be good in the morning and bad in the evening; Just like yesterday’s Beijing, there was a sand blowing in the afternoon, and everyone was “eating soil” in the evening
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If you run long and hard, be sure to eat
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Staying up late the night before running, drinking, disrupted work and rest of life, or long-term stress, cold, illness, taking medicine and so on may cause excessive heart pressure
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It’s better to do aerobic jogging in the morning
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Can be half an hour before running, eat a little bread, drink a little honey water, must be appropriate
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Those who don’t have the habit of morning jogging all the year round and the basis of exercise should not do high-intensity training; Exercise time should be controlled at about 1 hour, and the amount of running should be about 10 kilometers（ 4) Do you want to eat before morning run? If you are hungry, what should you eat? Do you want to eat before running in the morning? It can’t be generalized
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Before running, if the air quality index (AQI) is below 150, you can basically go out for a run
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