A fitness coach won't tell you: running at this time, 30 minutes equals 1 hour effect

In the park in the early morning, you can always see sweating running figures, but have you noticed that some people run easily and efficiently, while you feel like you are racing against time? The original running effect The secret of doubling lies in the golden period that most people overlook.

1. Why is running more efficient during this time period?

1. Peak body temperature period

The core body temperature of the human body reaches its highest value throughout the day from 4 to 6 pm, during which muscle temperature and elasticity are at their highest Good condition. Just like a preheated engine, it can save you 15% of oxygen consumption at the same speed.

2. Hormone level advantage

The ratio of cortisol to testosterone is more conducive to fat breakdown in the evening, and adrenaline secretion is 30% higher than in the morning. These natural "exercise supplements" can directly boost your fat burning efficiency.

3. Synchronization of biological clock

The human body's coordination and reaction speed are improved by 5% -8% in the afternoon, and the risk of sports injuries is reduced by 27% compared to the morning. Exercising during this period is equivalent to equipping the body with an intelligent motion assistance system.

2. How to Seize the Golden 30 Minutes

1. Preparation before Exercise

A small amount of nuts paired with bananas in the afternoon can provide sustained energy. Drink 200ml of warm water 20 minutes before exercise to allow the body to reach its maximum Good hydration state. Avoid wearing new running shoes and directly engage in high-intensity training.

2. Training intensity allocation

Warm up with brisk walking for the first 5 minutes, use interval running mode (1-minute sprint+2-minute slow jog) for the next 15 minutes, and maintain a steady speed for the last 10 minutes. This wave like intensity can prolong the EPOC (excess oxygen consumption after exercise) effect by 3 hours.

3. Instant Recovery Techniques

Immediately perform 5-minute dynamic stretching after running, with a focus on relaxing the hip and ankle joints. When supplementing electrolyte drinks, take small sips and drink slowly to avoid diluting gastric juice with large amounts of water at once.

III. Time period adjustment plan for special groups

1. Morning type person adaptation method

Those who are used to getting up early can gradually postpone their exercise time, and adjust it 30 minutes later every week. Before a morning run, it is recommended to do joint activation for 15 minutes, with a preference for surfaces with better cushioning such as grass.

2. Suggestions for people with high blood pressure

Hypertensive patients are advised to exercise between 9-10am, when blood pressure fluctuations are smaller. Patients with diabetes should avoid exercise at dusk to prevent delayed hypoglycemia.

3. Office Family Solution

After work, do 10 minutes of office stretching before starting a run, which can effectively prevent sports injuries. Using a standing desk can activate lower limb muscle groups in advance, increasing exercise effectiveness by 20%.

When others are still piling up running time, you have already mastered the dimensionality reduction and hitting method of exercise efficiency. Starting tomorrow, try scheduling your running date in the evening and let your body's built-in time amplifier work for you. Remember, smart athletes are cheating with their biological clock, and you just got the clearance code.