We often say that life lies in exercise. Exercise can significantly enhance human immunity, shape the body, and keep people young. Running is a sport suitable for all people, and it does not require any auxiliary equipment, as long as there is an open field.

Nowadays, people’s living standards are getting higher and higher, and their awareness of health care is getting stronger. To strengthen the body’s immunity and stay away from the sub-health state, almost most people go out of their homes and come to various gyms and stadiums to exercise.

Especially for those middle-aged and elderly people over 40 years old, they are at a high incidence of disease at this time, and it is very easy to Threatened by obesity, in order to stay away from the disease, they spontaneously walked out of the house, and the most popular among middle-aged and elderly people is running.

—case sharing

Brother Zhang, 47, is from Hangzhou and runs a clothing factory there. In recent years, due to the impact of the epidemic, the performance of Brother Zhang’s clothing factory has declined. Big brother also wants to keep up with the pace and improve performance through e-commerce.

In order to successfully enter the e-commerce industry, Brother Zhang goes out to socialize every day, and communicates with other e-commerce platforms. The anchor kept in touch and discussed cooperation matters. Although the e-commerce business was proceeding in an orderly manner, due to long-term fatigue and frequent socializing and drinking, Brother Zhang’s body was also severely damaged.

Last year, the company organized a group physical examination for employees. In order to take the lead, Brother Zhang was the first to have a physical examination. After a detailed inspection, it was found that Brother Zhang not only had high blood sugar and lipid levels, but also had a risk of fatty liver.

The doctor reminded him that in order to prevent the problem from getting worse, he must adjust his living habits, quit smoking, and quit drinking. A light diet and physical exercise can not only strengthen the body, but also alleviate the problem of fatty liver.

Since then, Brother Zhang has made a detailed running plan. Since there is no time during the day, he will eat it every night. After meals, I would take out an hour to run at night. When I first started running, it was very strenuous. I would get out of breath after running a few steps, and sometimes I couldn’t even climb 1 km.

Later, with the company of runners, Brother Zhang gritted his teeth and persevered, running 5 kilometers every night. Now he has been running for a year. When he went to the hospital to check his body again some time ago, the doctor found that his blood lipids and blood sugar had dropped a lot, and the fatty liver problem had also improved significantly.

Brother Zhang was very excited when he heard the test results, and said that he would insist on night running in the future , This year’s night running experience has made Brother Zhang feel today that even if he earns more money, has more fame and fortune, and does not have a healthy body, everything is in vain.

A 47-year-old Hangzhou man runs 5 kilometers at night every day. One year later, he what did you get?

1. Weight loss

Before the night run, Big Brother Zhao went out to drink every day, socializing with irregular diet and work and rest habits, which made Big Brother Zhang’s weight soar to more than 200 kilograms, but after running, let Big Brother The weight of my body gradually decreased, and I lost more than 40 pounds in one year. I have a good figure, and the whole person looks much more energetic.

Because running can make the human body move and consume calories, after the human body consumes calories, the accumulated fat in the body will be lost. It will be converted into calories, so as to achieve the purpose of weight loss.

2. Sleep improvement

Because Brother Zhang is under a lot of pressure at work, he often goes home after drinking until midnight, sleeps five or six hours every night, and lacks adequate supply for a long time. The sleep quality of Brother Zhang is getting worse and worse, and sleep disorders such as insomnia, dreaminess, and easy awakening often occur.

By running, the blood supply and oxygen supply to the brain can be increased by 25%, so that the quality of sleep at night will also be improved. After running at night, go home and take a hot bath, which can further improve the quality of sleep. /span>

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3. Relieve fatty liver

During the physical examination last year, Brother Zhang was diagnosed with fatty liver. In order to prevent the disease from getting worse, he started a one-year night running life when he grew up. After running, the problem of fatty liver has been significantly relieved and improved.

This is because of fatty liver It is reversible. As long as you do aerobic exercise as much as possible and consume fat, fatty liver can also be recovered, so running can relieve the patient’s condition of fatty liver.

4. Lower blood sugar p>

Because the human body consumes energy when running, the food ingested provides energy to the body, but in the process of providing energy, the insulin secretion of diabetic patients is insufficient, or insensitive. These energy substances cannot be converted and utilized by the body and will stay in the body in the form of blood sugar.

By running, the excess blood sugar can be used to consume energy during exercise, so that the blood sugar will not be too high. High, which is what we call strengthening exercise or exercise-style treatment to lower blood sugar.

Notes when running at night

< span>1. Don’t run on an empty stomach

For many people who lose weight, Said that they all hope to lose weight by running at night, and even go for a run without dinner. If running on an empty stomach will cause the human body to be weak and prone to hypoglycemia, which will not only fail to exercise the effect, On the contrary, it damages the health of the body.

2. Run at night 1-2 hours after meals

For easy-to-digest food, you can rest for an hour before running. For hard-to-digest food, you need to wait two Go for a run after an hour, and go for a run when you have just eaten a full meal. Since the digestion of the stomach and intestines requires blood supply, running at this time will make the blood act on the muscles, affecting the digestion and absorption of food.

3. Control running tempo and time

When running at night, you need to control the rhythm of running, the running speed should not be too fast, and it is best to keep the heart rate within 140, so as to avoid muscle, hypoxia, night running The time can be maintained at about an hour. The more time is exceeded, the more likely it will cause physical exhaustion and even affect sleep at night.

4. Precautions after night running

Be sure to replenish water in time after running. If possible, you can add sugar. When replenishing water, be careful not to drink too much water.Otherwise, it will cause edema on the second day. After running, you also need to warm up, stretch your body, and avoid muscle soreness. In addition, you must change your clothes as soon as possible after running at night. Because the weather is cold at night, it is easy to catch a cold after sweating.

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