Is it suitable for people to exercise at night?

People have always been very entangled in the question of whether to exercise in the morning or at night. In fact, both morning and evening have their own advantages and disadvantages. Of course, it also depends on the purpose of exercise. If it is for weight loss, it is recommended to exercise in the morning. If it is for strengthening the body, it is better to exercise at night. We need to have a correct understanding of this. So is it appropriate to exercise at night?

From the perspective of sports medicine, exercising at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better. Mild fatigue is a good time to rest. Sports medicine has proven that when you just wake up in the morning, the functioning of the human organs is still at a low level. Exercising at this time is more dangerous for people with weak cardiovascular function. The human body's ability to move is fully developed at night, so when running at this time, the body can more easily adapt to the rhythm of exercise.

In terms of 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 good than 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 will affect sleep.

According to the American College of Sports Medicine, it is best to run and exercise in the evening at least three times a week, each time for 30-60 minutes. The intensity of exercise should be controlled within the range of "pulse rate not exceeding 120 beats/minute after 5 minutes of running, and not exceeding 100 beats/minute after 10 minutes". If your heart rate is too fast, you must reduce the amount of exercise; if you can talk to others while exercising, it means that the exercise intensity is acceptable.

People who have no exercise habit 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 combine walking and jogging in the fifth week; finally, start to run slowly. All sports require warm-up exercises, and evening running is no exception.

The answer to whether it is appropriate to exercise at night is already very clear. In fact, exercising at night has many benefits to human health. It not only strengthens the body, but also improves the quality of sleep. Of course, you cannot go to bed directly after exercise. You must rest for a while and wait until you calm down before going to bed.