A 45-year-old man insists on running at night every day. After 1 year, his body changes that others cannot envy

The modern life is fast-paced and the work pressure is high. Many people's bodies are in a " sub-healthy " state, and they feel uncomfortable everywhere. In recent years, with the popularity of exercise and fitness, running has become popular again, and it has become a must-do for many people every day.

So, what will happen to your body if you keep running? Let's listen to the story of Mr. Liu (pseudonym).

1. What happens to the body of a man who insists on running for a year?

Mr. Liu is from Changsha and is 45 years old this year. As the company's marketing director, he is usually busy with work, often working overtime and socializing, and his work and rest and diet are very irregular. As time goes by, his figure loses shape, becoming what others call a "greasy middle-aged man".

During the company's physical examination last year, he also found that he had high blood pressure, high blood lipids, and high uric acid indicators...

The doctor reminded him that if he does not adjust his lifestyle, his condition may become more and more serious, especially high blood pressure. If it is not well controlled, it may bring many complications . After listening to the doctor's words, Mr. Liu panicked. He took the medicine on time every day, and he didn't dare to drink and drink at will.

By chance, Mr. Liu joined a night running group through a friend's introduction. Since then, she has insisted on running with her runners every day after get off work. At the beginning, after running a few steps, he couldn't breathe, and there was a bloody smell in his throat, and he was too tired to lift his legs the next day.

But after getting used to it for a while, he slowly mastered the rhythm, increasing from 1km to 3km, 5km...

By May of this year, he had been running for a whole year. During this period of time, his sleep got better and better, his beer belly disappeared, and his whole state took on a new look . At the end of May, he went to the hospital for a re-examination, and all the indicators became normal. Even the doctor couldn't help but praise him.

Today, running has become a part of Mr. Liu In his opinion, running is a way of decompression, a rare alone time every day, and the best response to mediocre life. Running, let him meet a better self.

2. Does running cause heart damage and shorten lifespan?

"Middle school student fainted while running in PE class"

'Football player falls to the ground while running'

"Middle-aged man jogging in the park, died suddenly"

……

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In recent years, "sudden running death" incidents have been on the news frequently, and many people have begun to worry that running will damage the heart and shorten life expectancy. In fact, it is not that running is bad for your health, but excessive exercise is harmful to your health .

Excessive exercise is very detrimental to health, ranging from increased sports injuries to heavy heart and lung fatigue. For example, excessive exercise can lead to a weakened immune system, making it easier to catch colds. Excessive exercise will also increase the load on the heart, and if you have "hidden heart disease", it may induce sudden cardiac death.

So, what kind of exercise intensity and amount of exercise is just right? The "National Fitness Guide" published by the General Administration of Sportsexplains the intensity of exercise:

Small-intensity exercise : Heart rate does not exceed 100 beats per minute , such as walking, which stimulates the body less intensely ;

Moderate-intensity exercise : The heart rate is between 100 and 140 beats per minute , such as walking, jogging, cycling, Tai Chi, etc., and the stimulation intensity to the body is moderate ;

·High-intensity exercise : The center rate of exercise exceeds 140 times/min, such as running, fast cycling, mountain climbing, stair climbing, etc., which stimulate the body to a greater intensity.

Source: General Administration of Sport of China

How do I know my maximum heart rate during exercise? It can be calculated by this formula: maximum heart rate (beats/min) = 220 - age (years).

In general, a heart rate at or above 85% of your maximum heart rate is considered a vigorous exercise. That is to say, 85% is a warning line , and it is recommended that the exercise heart rate should not exceed this value for a long time, otherwise there may be health risks.

For example, the maximum heart rate of a 45-year-old middle-aged person is 220 - 45 = 175 beats/min. If the exercise heart rate exceeds 175 × 85% = 148.75 beats/min, it belongs to high-intensity exercise.

In addition to heart rate, we can also judge the intensity of exercise by how we feel:

·When the amount of exercise is just right : mild shortness of breath, slightly hot body , slightly red complexion, slightly sweating , feeling relaxed and happy, although a little tired, but recovering energy quickly after rest , good appetite and sleep , want to exercise again .

Excessive exercise : profuse sweating , dizziness, shortness of breath and chest tightness , fatigue , difficulty recovering energy after rest , no desire to exercise again, and even a little resistance .

3. When is the best time of day to run?

In that day, which one is better, morning run, afternoon run or night run? Is night running really a "chronic suicide" as in the legend ? Let's first look at the " effect " of running at different time periods:

1. Morning run

In the morning, when the temperature and humidity are relatively comfortable, running will not sweat too much, and it can also wake up the body and start a good mental state for the day.

2. Afternoon run

From 4 to 6 pm , both mentally and physically, it is the time when the physical condition is at its best, and the running efficiency is relatively high.

3. Night run

Many office workers only have time to run at night, and the time and venue are more flexible, which can also relieve the work pressure of the day.

It can be seen that the benefits of running at different time periods are different. It is difficult for us to judge which is better. Everyone can arrange according to their own habits and status. However, Xiaojiu wants to remind everyone that if you choose to run at night, it is recommended to do it 2 hours before going to bed to avoid stimulating the sympathetic nerves, causing excitement and insomnia.

Persistence in running will bring surprising changes to the body, provided that it is scientific and reasonable, and excessive exercise is avoided. Do you have the habit of running? Starting today, keep running and record your physical changes!

References:

[1] Interpretation of "National Fitness Guide", State Sports General Administration, China Sports News, 2017-08-14

[2] The attention to these sports can not only promote health, but also avoid danger! , Human Health, 2018-10-27

[3] When exercising, what counts as a “normal” heart rate? More than this number may be wary! , New Perspectives in Medicine, 2022-05-04

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