Mainly divided into the following two kinds of people,
1 is a young man who needs to lose weight. First of all, young people's overall physique is good. Running on an empty stomach in the morning really consumes a lot more fat than running on an empty stomach in the morning.
The reason is that the blood sugar content in the body is low on an empty stomach. At this time, the proportion of fat consumed by running will increase, thus consuming more fat. However, this is also the problem. Because the blood sugar level in the human body is low on an empty stomach, and blood sugar is the only source of brain energy, running on an empty stomach will further reduce the blood sugar content, which will make the brain lack the necessary energy source and easily lead to dizziness and limb weakness.
There are also a group of people who are bodybuilders, because they are in great shape, but in order to pursue more perfect lines, they will brush their fat by running in the morning. In addition to the above problems, it is undeniable that the consumption of fat is indeed great, but at the same time it will also lose muscle. Of course, this is a process.
It is not that after running for a day or two, the fat is consumed and the muscles are consumed. Then why do people say that I don't feel the latitude of muscles getting smaller? That's because replenishing water in time after running is the principle of replenishing muscles for old birds or novices here. Usually, we have passed the exercise of equipment, and our muscles will feel sore after exercise. In fact, this is because the fibers of muscles are slightly cracked during exercise. Of course, we don't feel pain, we just feel pain. Through rest or some fitness supplements, muscle fibers will recover perfectly and proliferate again.
This is to achieve the effect of muscle gain. Why do some bodybuilders abroad use steroids? The role of sterols is actually to make muscles more hydrated, thus increasing the dimension, which seems to be a bit off topic.
In a word, if you must run in the morning, it is recommended to eat some low-calorie foods, such as whole wheat bread and oats. I don't have enough to eat, so I feel a little. These things you eat only provide you with the energy you need to consume during exercise.
Of course, I heard about it from my former coach. Of course, this coach is a great god and has entered the national team. This is another way of saying that you run on an empty stomach. Because of insufficient sugar content, some fats will not be completely oxidized, and eventually some ketone bodies will be formed. Too many ketone bodies in the body can easily cause acidosis. In addition, fasting exercise is easy to make people feel hungry, and may also cause abdominal pain, which affects people's normal digestive function. For the above reasons, I suggest you don't exercise on an empty stomach. If you are used to exercise on an empty stomach, such as running in the morning, you can add a small amount of carbohydrates and liquids before exercise. The above are some suggestions about morning running on an empty stomach, hoping to help people who like morning running. At the same time, we also welcome your different opinions. Thank you for your communication and progress.
How about running on an empty stomach in the morning? It must be good to run on an empty stomach in the morning. Remember to drink some water before running Don't drink too much.
Is it comfortable to run on an empty stomach or after eating something? You can practice by yourself. You'll know what kind of situation is good when you finish practicing.
It has been nearly four months since I started running. I only ate once and ran away. That time was also the most uncomfortable time for me to run. Why? When you finish eating. It takes some time for food to digest in the stomach. In the meantime, if you go running, your stomach will keep falling. If you do this often, it is easy to get gastroptosis. You go running on an empty stomach. This wouldn't have happened.
Whether you run in the morning or at night, running on an empty stomach has many benefits. Running on an empty stomach can run smoothly. Running on an empty stomach is good for losing weight. Running on an empty stomach won't make you feel uncomfortable, there is a feeling of falling and rising. Of course, there are disadvantages. If you have hypoglycemia, running on an empty stomach sometimes makes you dizzy. Running with poor physique is not easy to persist. Generally speaking, the advantages of running on an empty stomach outweigh the disadvantages. Running on an empty stomach can also be adapted slowly.
You can also add some water before running according to your own situation. It is also possible to supplement some nutrition. A small amount of supplement.
Generally speaking, running on an empty stomach in the morning is not good, but for short-distance running, there is nothing wrong with running on an empty stomach. I am a morning runner. I usually get up in the morning to stretch and then run. It's been almost five years now and I haven't felt any physical discomfort. However, if you are preparing for long-distance running and morning running, it is recommended to eat something first to ensure energy reserves.
One thing always has advantages and disadvantages, and running on an empty stomach in the morning is no exception.
1. Advantages
A. For dieters, running on an empty stomach in the morning is beneficial. Running consumes our glycogen. Running will consume glycogen accumulated last night when there is no energy supplement in the morning. If we run on an empty stomach, it will increase the burning ratio of our fat and speed up our weight loss.
B. For office workers, morning time is very precious. If you run 5 kilometers every morning, it usually takes 30 minutes. When you come back to wash and tidy up, there is really not enough time in the morning. Running on an empty stomach can save a little time. Run first, then go back to work after dinner, without delay. This is what I do every day now.
2. Deficiencies
When we run on an empty stomach, it will have a certain impact on our health. First of all, our stomach function will decline and the gastric mucosa may be damaged. Another point is that our muscles may slowly break down without energy supply. Over time, our physique will deteriorate and our immunity will decline. Therefore, in this case, before running, I suggest you eat something that can replenish energy, such as two pieces of oatmeal bread, a banana and so on.
In short, whether to run on an empty stomach in the morning should be evaluated according to your own physique. It is suggested that short-distance running can be carried out on an empty stomach, and some energy should be properly supplemented when running for a long distance. Remember not to eat too much, which will affect the running effect.
From the perspective of real life, there are indeed many people who like to run on an empty stomach, and even many people like to run long distances on an empty stomach.
However, please note that if you eat something properly before running, your whole running process will be easier.
It is worth noting that you can eat before running, but you can't run for a few minutes after eating, which will be harmful to your health.
For morning running, from the point of view of health and comfort, it is suggested that you can eat properly about 90 minutes before running, so that the food can be properly digested, which can not only provide enough energy for subsequent running, but also avoid feeling hungry during subsequent running. If you especially like morning running, this way of eating will be healthier than an empty stomach and suitable for people who like morning running on an empty stomach.
First of all, if you are going to run within an hour in the morning, you can run on an empty stomach without eating before.
Secondly, if you run for more than an hour in the morning, or prepare for a quick morning run, it is recommended to get up one hour in advance and then set aside some time for breakfast. You don't need to eat too much. A breakfast of 300 ~ 500 calories can basically provide the energy needed for exercise.
Breakfast choices should be varied and nutritious. For example, a banana with a miscellaneous grain steamed bread and a bowl of oatmeal with an egg are good pre-exercise meals.
It is suggested that you can drink 180 ~ 240 ml pure water after getting up to promote your body's metabolism and provide enough media for your body. If you don't drink water, you can also choose functional drinks appropriately. Water is as important as food.
Running is a good behavior. I suggest you prepare a pair of comfortable running shoes. Because your feet will swell to a certain extent when running, running shoes are about half the size of normal shoes. Extra space can effectively prevent blisters that may be caused by toe swelling and friction. Comfort and safety are the tenet. Remember, shoes are very important when running.
Warm-up is important for all kinds of sports. If we neglect warm-up exercise, we will often feel stiff and uncomfortable at the beginning of exercise, and more commonly, we will get angry.
Warm-up exercises should be done before running, and proper muscle stretching is very important. It is suggested that you can walk fast, jump in place, jog or lift your legs properly before running.
Running, I suggest that you can choose often, but you should run scientifically and healthily, and you can run on an empty stomach, but you should pay attention to your physical condition; Run healthily, warm up reliably and choose a pair of safe sports shoes. I hope you can run healthily.
Running is a good exercise method. I prefer the pleasures of life. Of course, this is a matter of personal habit. So is it really good to run on an empty stomach in the morning? On this issue, I want to give you some advice through my own experience.
A long time ago, I heard a theory that after a night's sleep, the body's glycogen reserve will reach a low point. At this time, once you do some physical exercise, it will be easier to mobilize fat, that is, you can get better fat burning efficiency.
One: Drink water on an empty stomach and start running.
After waking up, I drank a little water and started my own running exercise. After running less than a kilometer, I felt weak all over. I must get used to eating breakfast. After continuing to exercise, I felt a little dizzy, my stomach was upset, and there was a very obvious hypoglycemia reaction, so I ran less than two kilometers and went home.
Two: I drank sports drinks on an empty stomach and brought some bread.
In order to change the embarrassing exercise state before, this time I took a few mouthfuls of sports drinks, supplemented some sugar, and then continued to train. After running for two kilometers, I felt a little hungry, so I ate the steamed stuffed bun in my backpack and felt good. Finally, I ran about five kilometers and went to work.
Three: Get up early and eat half full.
Because I got up early, I ate a glass of milk, two steamed buns and a banana, and I felt very competitive when I went out. Although I only ran five kilometers because of time, my mental state in the morning was better than the first two situations.
1: Personal experience sharing, I think I'm more suitable for simply putting on some food and then running.
2. I think people who run for less than 30 minutes just need to supplement some sports drinks, and friends who run for more than 30 minutes just need to eat some morning food, without eating too much, but running on an empty stomach for so long is too harmful to their health, at least for people like me who often eat breakfast.
Continuous health knowledge sharing, I hope it will help you, welcome to pay attention!
After a night's rest, the various functions of the human body are still recovering, and they are in an absolute fasting state, and the requirements for the body will be higher. At this time, the requirements for the body are naturally higher, and the mobilization and stimulation of functions are stronger, which can improve the rapid mobilization ability of the body. At the same time, due to the fasting state, the proportion of fat metabolism and energy supply during exercise is high, which is conducive to reducing fat. Similarly, because energy is mainly supplied by fat, the intensity of exercise can not go up, which is not conducive to the improvement of sports performance. Therefore, morning exercises are mainly adaptive training, such as low-intensity aerobic, stretching and light technical training. And high-intensity training is usually not arranged.
For office workers, the morning time is relatively more convenient to arrange, and you can have a whole block of time to exercise. The average person's exercise is more for the health of the body, or for reducing fat and shaping, and does not pursue achievements. Then it is very effective to arrange a certain time for training in the morning. However, we should also follow the principle of gradual progress, starting with short-distance jogging, and gradually increase the running speed and duration according to the body's reaction, so that the body can have an adaptive process. In addition, you can drink a cup of warm water and eat some biscuits before running. , add water and sugar, and then arrange a warm-up time of 5~ 10 minutes to exercise joints and muscles. Rest for about 30 minutes after running, and then eat breakfast, to avoid eating after running and increase the burden on the stomach.
Another advantage of running in the morning is that the stomach and small intestine (upper abdomen) are empty at this time, and the burden on the body is relatively light, so it will be easier to run. In particular, some people are used to getting up early to defecate, and running after defecation will make the body feel more relaxed and more comfortable to run.
However, morning running is not suitable for the elderly and people with cardiovascular health problems, which is prone to accidents. In addition, for diabetic patients, complete fasting exercise is not recommended, which is easy to induce hypoglycemia.
Therefore, for healthy people, morning running is also a good choice, just be prepared. You need to be careful about some special people.
Talking about running on an empty stomach in the morning than being in love. First of all, you should determine your physical condition, and then you should determine the effect of running on an empty stomach. Let's talk about why we should determine our physical condition first. Some people have very good physical fitness, and there is no big problem. If you have hypoglycemia, hypotension and digestive diseases, such as gastric ulcer, gastritis and enteritis. It is not recommended to run on an empty stomach in the morning, which will aggravate the harm to the body. You can drink less gruel about an hour and a half before running in the morning, just a few mouthfuls. This will not affect your exercise effect, and at the same time, you will not be injured because of exercise.
Let's talk about the effect you want to achieve. From the questioner's point of view, he wants to lose fat quickly. Let's talk about this first As mentioned above, if you are in good health, you can lose fat faster, because the order of body energy supply is glycogen → fat → protein. OK because we didn't eat all night (don't be full the night before). Basically, there is very little glycogen in the body (hunger). At this time, we will start to use your energy reserves by doing moderate aerobic exercise (yes, fat). So friends who want to lose weight have a good effect of running on an empty stomach in the morning. Remember to stretch after exercise! About an hour after exercise, add some protein and salt (sodium ion is also acceptable), trace elements and some low-sugar sports drinks, and then eat two eggs and a piece of whole wheat bread. The morning run is over.
Let's talk about the second category, friends who want to gain muscle. If your body fat rate has dropped below 15%, it is not recommended to run on an empty stomach in the morning. If the amount and intensity of exercise exceed the range of body function, your protein will be lost and your muscle reserve will be reduced. Because when the exercise intensity is high, the speed of fat decomposition can't meet the consumption, the brain will think that you are in urgent need of energy now, and will decompose protein as supplementary energy, and fat decomposition will also provide you with energy. This is not conducive to muscle exercise and shaping.
How about running on an empty stomach in the morning? It's the best choice for me.
Why do I like running on an empty stomach in the morning?
The biggest advantage of running in the morning is that it is easy to be punctual. Running after getting up has become a habit and will never be forgotten. Ensuring attendance is my favorite and the only choice.
Running on an empty stomach is the best for me. I just need a sip of water before I have a full stomach in the morning. I want to run to get rid of body moisture. Old people are very humid, and people over 55 are very humid. Running 10 km every day, I can consume 6 1O calories and sweat 1.4 kg- 1.8 kg. This is the water I can get rid of. This is also my motivation for running.
After running, I don't feel hungry or weak, because I am close to ultra-jogging, and the pace is only 7 minutes/km. It's a preheating run, it's convenient without preheating or stretching, and sometimes you eat an egg. But I seldom eat it.
Now everyone knows about keeping in good health, and various methods of keeping in good health have emerged, such as running, running, Tai Chi, dancing, singing, dancing, mountain climbing and so on. Each has its own advantages and disadvantages, and each has a certain scope of adaptation, which is suitable for different physiques. How about running on an empty stomach in the morning? It depends on the individual's physique and varies from person to person. Proper exercise is good for health.
For people who are overweight, need to lose weight, or have too much body fat, running on an empty stomach in the morning can be beneficial to the consumption of a lot of fat and effective for losing weight. People with fatty liver can also effectively decompose fat by running on an empty stomach in the morning to reduce the harm of fatty liver to human body, but people with hypoglycemia should pay attention to prevent fainting and shock. This kind of exercise is harmful to most people, especially those in poor health. Running on an empty stomach in the morning is very harmful to your health and may lead to illness. Don't run on an empty stomach in the morning, and drink a glass of water before running.
After a night of body fluid consumption, the human body loses a lot of body fluids and the blood becomes sticky. The body needs nutrition and water urgently, and it needs to consume more body fluids when running again. Some people with thick blood lipids will thicken, which is easy to cause blood stasis, such as hypertension, diabetes, cardiovascular and cerebrovascular diseases, hyperthyroidism, deficiency of qi and blood, etc., and accidents are easy to occur. I wanted to use it to improve my physique, but I didn't know it was hurting myself. You can look around. Those who ran and jumped in the morning a few years ago are now in poor health, and some of them can't run or jump. Proper exercise is good, but too much exercise will be counterproductive.
It is best to exercise for half an hour after meals, or take a walk. Running consumes a lot of physical strength and water, and too much exercise is harmful to your health. Look at those athletes, those who practice physical strength too much, and eventually they will be in poor health. People with hypertension, diabetes, cardiovascular and cerebrovascular diseases are good for their health, but whether they are running, dancing, climbing mountains or walking vigorously, it is advisable to sweat a little. Remember to sweat profusely, which will be counterproductive and more harmful to their health.
Young people are strong and have more calories in their bodies. Especially now that their living conditions are good, most of them are over-nourished, so they can choose a lot of exercise, such as the outbreak that appears now, which is still a good activity for young people, but it is appropriate to sweat a little step by step.
The exercise of the elderly should choose a small amount of exercise, mainly walking, or dancing and practicing Tai Chi. Walking is the best exercise, suitable for the elderly and the weak. Half an hour after breakfast and dinner, the exercise effect is better. The walking distance can be based on one's own physique. Those who are in good health can go farther, and those who are in weak health can come closer. If you find a suitable exercise mode, it will play a very good health care role.
Life lies in exercise. People have two legs to walk. Walking is the best way to exercise, but you should ensure adequate nutrition. Some sports injuries are caused by unbalanced nutrition, unreasonable life, insufficient qi and blood, and blood stasis, which will hurt knees and bones.
Running on an empty stomach in the morning has a very good effect on reducing fat. As long as you run on an empty stomach reasonably, it is beneficial to your health.
The author is not advised to run on an empty stomach in the morning. At least a small amount of carbohydrates should be consumed to supplement the energy consumed overnight, especially for patients with hypoglycemia.
The biggest advantage of running on an empty stomach in the morning is to reduce fat, and the effect of reducing fat will be 20%~30% higher than that of fun running. There are many things to pay attention to when running on an empty stomach in the morning: you need to warm up for a few minutes more than usual, and you need to stop running immediately if there is a gas problem during running.
The author thinks that morning running on an empty stomach is the welfare of people who lose weight and gain muscle. After a night of energy consumption, running on an empty stomach in the morning can better consume body fat. However, it should be noted that you should not carry out high-intensity running training for too long. If you are a white runner, jogging is the most suitable, otherwise it will easily lead to lateral wheezing.
Running on an empty stomach in the morning requires full preparation. Make up water before running 15, and you also need to warm up fully. Warm-up time of 8~ 10 minutes can make your muscles and joints active and clear your head.
When running, don't care too much about the running amount and pace. Jogging is generally the most suitable.
The author is not used to running in the morning. Once I ran for 5 kilometers and 22 minutes (3.5 kilometers uphill and downhill), and my breathing was a little uncomfortable. If it is a fun run, he will only be panting, and he will not have difficulty breathing.