Running is a very convenient and popular sport, with minimal equipment and venue requirements, and many people love running. So how much do you know about the benefits and best time to run?
Weight loss and body shaping
Running is an aerobic exercise. After running for 20 minutes, fat starts to burn. Through running, you can achieve the goal of weight loss. It can make the muscles of the whole body contract and relax rhythmically, increase muscle fibers, and increase protein content. Developed muscles are one of the signs of good physical fitness.
Stay young
Regular running can strengthen metabolism, delay degenerative changes in bones, and prevent age-related bone and joint diseases, thus delaying aging.
Enhance heart and lung function
During exercise, the frequency and effectiveness of heartbeats increase significantly, and heart rate, blood pressure, and elasticity of blood vessel walls also increase. Trained athletes can increase their maximum oxygen uptake by 33-60% compared to ordinary people.
Improve sleep quality
Through running, the blood and oxygen supply to the brain can increase by 25%, which in turn improves the quality of sleep at night.
Enhance performance
Long-term running exercise can promote blood circulation and prevent cardiovascular diseases and impotence. When blood flow is not smooth in the body, it is more obvious in the state of penile erection. Therefore, running helps improve sexual performance.
Enhance gastrointestinal motility
Running can enhance gastrointestinal motility, increase secretion of digestive fluids, improve digestion and absorption capacity, increase appetite, supplement nutrition, and strengthen physical fitness.
Reduce gynecological diseases and regulate menstruation
For women, running helps regulate menstruation and reduce gynecological diseases. Dr. Shang Ge, an American obstetrician and gynecologist, conducted a survey on the menstrual cycles of 394 female runners who participated in the 1979 New York City Marathon. It was found that 26% of women with menstrual disorders restored normal cycles and 17% of women with amenorrhea resumed menstruation. This is because running increases metabolism, promotes digestion and absorption, regulates the nervous system, and improves endocrine function.
Temper the willpower and perseverance
Running can temper willpower and perseverance, enhance resilience and patience, improve sensitivity, and promote adaptability to the environment. People who persist in long-term exercise have three characteristics when completing quantitative work: they act quickly, have great potential to exert maximum functional potential to complete tasks, and recover quickly. Fatigue is quickly and thoroughly eliminated, and they can quickly return to a calm level.
Best time to run
The best time to run is between 4:00 PM and 7:00 PM. During this time, the hormone activity in the body is in a good state, and the body's adaptation ability and nerve sensitivity are also at their best. Therefore, it is best to run two hours after dinner in the evening.
Note that it is best not to run in the morning or at night. When the body engages in vigorous exercise in the morning, it can stimulate the sympathetic nervous system, which can cause a series of changes in the body and affect the mental state throughout the day, which is harmful to health and may also lead to hypoglycemia. Running too vigorously at night can stimulate the sympathetic nervous system and interfere with falling asleep.
