How to build muscle by running

The most important effect of running is that it can effectively help us achieve the goal of losing weight and gaining muscle. For the elderly, it will greatly improve their own immunity and resistance. Speed ​​training is an exercise that everyone must do. It can maintain the health of the human body, but we must also constantly increase the speed and speed mileage, which can be a very good way to increase muscle.

From the perspective of sports medicine, running at night is more scientific. As long as you control the intensity of exercise, running at night can help you sleep better.

Slight fatigue is good for rest

Jiao Wei introduced that sports medicine has proven that when people 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.

Start your evening exercise with a walk

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.

Some gymnasts can also use running to help us increase muscle, so that we can complete some more difficult movements on the horizontal bar more perfectly. Running is a very good way to increase muscle exercise, but you have to do it every day, step by step, and you can't expect to become fat in one bite.