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健康生活學

晨跑VS午跑VS夜跑，到底哪一個時段最適合跑步？

2023/10/13

跑步屬於有氧運動，有助燃燒卡路里、鞏固肌肉及釋放壓力，亦有強化心肺功能、降低罹患心血管疾病的風險等好處。不少香港人熱愛跑步，但大家有否考慮過早上的清新空氣、下午的黃金時間，還是晚上的寧靜時刻才是最適合跑步呢？我們將深入探討各時段跑步的好處和注意事項，助你找出最適合自己跑步的時機。

晨跑VS午跑VS夜跑的好處及注意事項

 

晨跑 午跑 夜跑
好處
  • 提升專注力2
  • 改善睡眠質素3
  • 降血壓4
  • 早上能量較低時，身體會先燃燒脂肪，有助減輕體重5
  • 改善心理健康6
  • 加速新陳代謝，有助燃燒卡路里7
  • 身體的核心溫度處於全日最高，有助消耗更多卡路里11
  • 體力處於全日的頂峰，可以減少受傷的機會12
  • 消除精神疲勞13
  • 有助入睡（睡前2小時或以上跑步）14
  • 消除疲勞15
  • 降血壓15
  • 減壓16
注意事項
  • 剛起床時身體尚未適應，建議先進行熱身好讓身體由靜止狀態慢慢過渡至運動狀態8
  • 加重心臟負擔，劇烈運動容易導致血壓上升9
  • 空腹進行運動有可能出現低血糖狀況，建議跑步前先吃早餐10
  • 避免在最熱、太陽最猛烈的時間（早上11時至下午3時）跑步1,19
  • 避免飯後立即跑步1
  • 避免飯後立即跑步1
  • 選擇光線充足的地方跑步，以免跌倒1
  • 避免在太偏僻的地方跑步，以察安全1
  • 避免在晚上進行高強度運動，以免因過度興奮而誘發失眠14
  • 交通繁忙的路邊空氣污染問題較嚴重，建議外出前先查看空氣質素健康指數17,18​​​  : https://www.aqhi.gov.hk/tc.html

 

總括而言，最佳的跑步時間取決於個人喜好、生活習慣和目標。建議嘗試在不同的時間跑步，看看哪一個時段最適合自己。

參考資料:

  1. BetterHealth Channel. Running and jogging – health benefits. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits. Accessed 14 June 2023
  2. Kumar et al. Exercise and caffeine improve sustained attention following fatigue independent of fitness status. Fatigue: Biomedicine. 2015.
  3. Fairbrother et al. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vascular health and risk management. 2014.
  4. Wheeler et al. Effect of morning exercise with or without breaks in prolonged sitting on blood pressure in older overweight/obese adults: Evidence for sex differences. Hypertension. 2019.
  5. Bachman et al. Exercising in the fasted state reduced 24-hour energy intake in active male adults. Journal of Nutrition and Metabolism. 2016.
  6. Kalak et al. Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. Journal of Adolescent Health. 2012.
  7. Pendergrast et al. Time of day determines postexercise metabolism in mouse adipose tissue. Proceedings of the National Academy of Sciences. 2023.
  8. 康樂及文化事務署. 健康跑步指南. Available at: https://www.lcsd.gov.hk/tc/healthy/exerciseprocedure.html. Accessed 14 June 2023
  9. Fuchs et al. High blood pressure and cardiovascular disease. Hypertension. 2020.
  10.  National Center for Advancing Translational Sciences. Exercise-induced hyperinsulinemic hypoglycemia. Available at: https://rarediseases.info.nih.gov/diseases/9932/exercise-induced-hyperinsulinemic-hypoglycemia. Accessed 14 June 2023
  11. Zitting et al. Human resting energy expenditure varies with circadian phase. Current Biology. 2018.
  12. Aoyama et al. Time-of-day-dependent physiological responses to meal and exercise. Frontiers in Nutrition. 2020.
  13. Oberste et al. Acute aerobic exercise to recover from mental exhaustion–a randomized controlled trial. Physiology & Behavior. 2021.
  14. Stutz et al. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Medicine. 2019.
  15. Arciero et al. Morning exercise reduces abdominal fat and blood pressure in women; evening exercise increases muscular performance in women and lowers blood pressure in men. Frontiers in Physiology. 2022.
  16. Schilling et al. Stress-buffering effects of physical activity and cardiorespiratory fitness on metabolic syndrome: A prospective study in police officers. PLoS One. 2020.
  17. Shi et al. Analysis of airborne particulate matter (PM2. 5) over Hong Kong using remote sensing and GIS. Sensors. 2012.
  18.  Environmental Protection Department. Air Quality Health Index. Available at: https://www.aqhi.gov.hk/tc.html. Accessed 11 October 2023
  19. 香港防癌會賽馬會癌症康復中心. 夏日防曬貼士. Available at: https://www.jccrc.org.hk/%E5%A4%8F%E6%97%A5%E9%98%B2%E6%9B%AC%E8%B2%BC%E5%A3%AB/. Accessed 13 October 2023

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