The best exercise time of the day is in the evening when the sun has just set, and exercise is best after a simple meal. However, due to the busy work of office workers, many people will exercise after nightfall. At present, night running is more popular among young people, but night running actually has many problems.
Because the night time is relatively short, night running is more likely to affect dinner and sleep. If you start running within an hour after dinner, the blood that should have been distributed in the digestive tract after the meal will flow to the muscles, causing indigestion. If you run too late, the central nervous system of the human body will be in a state of excitement due to exercise, which is not conducive to sleep. After busy work during the day, the body’s function declines, and running at night is not conducive to physical recovery. In addition, the vision at night will be blocked to a certain extent, increasing the risk of injury.
If you must choose to run at night, it should not be too late. Simply replenish carbohydrates 1 hour before running. Follow the principles of scientific training. Exercise intensity should be moderate. The time should be controlled at 30 to 60 minutes. Pay attention to warm-up before running and stretching after running. Dress for night running should be brighter, pay attention to your own safety, it is best to exercise with partners, do not run at night in remote places.
In fact, this is not the first time that accidental death occurred during night running. In September 2016, a middle-aged man fell while running at night in Chaoyang Park, Beijing, and died unfortunately after being rescued. For fitness enthusiasts, no matter what kind of exercise they perform, it is recommended to perform pre-exercise screening to identify the high risk of sudden exercise death. After organic heart disease is ruled out, it is also recommended to perform a cardiopulmonary exercise capacity test to assess whether the current cardiopulmonary function can adapt to strenuous physical activity. At the same time, various physical signs during exercise should be closely observed. If symptoms such as chest pain, dyspnea, palpitation, dizziness and extreme fatigue occur during exercise, exercise should be stopped. Exercise is a good medicine, but only scientific exercise can reduce the occurrence of sudden exercise-induced death and benefit more from exercise.