Morning jogging or night jogging, how to choose your exercise time?

Xiao Zhang got up early to run and checked in on WeChat Moments, and Lao Wang, a night owl, left a message: "Morning running hurts your knees!" Lao Wang posted his running track late at night, and Xiao Zhang retorted: "Night running ruins your sleep!" - This is the century-long dispute between this pair of sports CP. Today, we will take you to scientifically analyze it, hoping to find the best time to exercise that suits you!

Morning jogging and night jogging each have their own unique advantages and precautions. Choosing a time period that suits you can not only improve the effect of exercise, but also better protect your health. The following is a detailed analysis of morning jogging and night jogging to help you make a scientific choice.

1. Morning runners vs. night runners: The secret of body reactions

Image source: Pixabay

1. The "biological clock magic" of morning jogging

Rising body temperature: In the early morning, the human body temperature naturally rises by 0.5°C, which is equivalent to a built-in warm-up effect and helps reduce sports injuries.

Cortisol spike: Cortisol levels peak in the morning, a natural stimulant that can give you more energy for your morning run.

Fasting fat burning: In the fasting state, the fat burning efficiency of morning jogging increases by 20%, which is suitable for people who want to lose fat. However, people with hypoglycemia should be cautious to avoid dizziness and other discomfort.

Vascular elasticity: Vascular elasticity decreases by 13% in the morning, so dynamic stretching should be done before morning jogging to avoid excessive cardiovascular stress.

Image source: Pixabay

2. Night running is a stress crusher

High muscle temperature: Muscle temperature at night is 2°C higher than in the morning, making it more flexible and less prone to injury during exercise.

Adrenaline secretion: Adrenaline secretion increases during night running, and athletic performance is stronger, which is suitable for people who pursue high-intensity training.

Sleep-aiding effect: Melatonin secretion is delayed by about 90 minutes after night running, which helps improve sleep quality. However, it should be noted that strenuous exercise may make it difficult for 30% of people to fall asleep, so it is recommended to relax appropriately after night running.

2. Your genes have already voted!

Lark type (accounting for 40% of the population): This type of people are full of energy in the morning, and their reaction speed increases by 15% during morning jogging, making them suitable for early morning exercise.

Owl type (30% of the population): This type of people is in best condition at night, and their endurance increases by 20% when running at night, making them suitable for evening exercise.

Intermediate type (30%): This type of people can freely choose morning or night running according to their schedule and condition and make flexible adjustments.

3. Exercise Guidelines for Special Populations

996 workers: Exercising between 6 and 7 pm can reduce anxiety levels by 35% and help relieve work stress.

People with three highs: Morning exercise helps to smooth out blood pressure fluctuations and is suitable for people with high blood pressure, high blood lipids, and high blood sugar.

Insomniacs: Exercising before sunset can increase the sleep-aiding effect by 50% and help improve sleep quality.

Students: Memory is significantly improved 3 hours after exercise, so it is suitable to do moderate exercise in between studies.

4. Cold Knowledge Supply Station

Movement patterns of human ancestors: Human ancestors adopted a dual mode of "hunting in the morning + gathering in the evening", which shows that our bodies are adapted to movement at different times.

Marathon world record: 65% of marathon world record holders choose morning training, which shows that morning running has a significant effect on endurance training.

The pain threshold of night running increases: The human body's pain threshold increases when running at night, which is equivalent to a "natural painkiller" and is suitable for those who are sensitive to pain.

Vitamin D synthesis: Morning exercise can double the efficiency of vitamin D synthesis, which helps bone health.

5. New Proposal for Scientific Mixing

Weekend morning run + weekday night run: This "double pot" mode allows you to enjoy the efficient fat burning of morning run, and use night run to relieve work pressure.

Morning yoga + evening jogging: This "double cultivation of civil and martial arts" package can not only improve the body's flexibility, but also enhance cardiopulmonary function.

Three days before menstruation: It is recommended to do relaxing exercises in the evening to avoid the discomfort caused by strenuous exercise.

Additional suggestions:

Interval between exercises and meals: Whenever you run, wait at least 90 minutes after a meal to avoid indigestion.

Night running safety: Wear reflective equipment when running at night to improve safety.

Rehydrate before morning jogging: Drink half a cup of honey water before morning jogging to prevent "sudden drop in battery" caused by hypoglycemia.

Shower after exercise: Take a shower 1.5 hours after exercise to avoid excessive stress on the cardiovascular system.

Summarize:

Morning jogging and night jogging have their own advantages and disadvantages. Choosing the right exercise time for yourself needs to consider your biological clock, living habits and physical condition. If you are an early riser, morning jogging can help you burn fat efficiently and increase your vitality; if you are a night owl, night jogging can help you release stress and improve sleep. No matter which method you choose, scientific exercise and reasonable planning are the key.

Source: Chongqing Science Writers Association

Author: Mr. Zou's Science Garden, Deputy Chief Physician Wang Ya, Chief Technician Zou Jingbo

Audit expert: Li Hanbin

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