Can you lose weight by running in the morning The answer is naturally yes. Just, you know, how to lose weight by running in the morning correctly? How many pounds can you lose by running in the morning for a month? If you are not sure, let's find out!
Can you lose weight by running in the morning Running in the morning can naturally lose weight. One is morning running, usually jogging, which belongs to aerobic exercise. Aerobic exercise can consume fat and achieve the purpose of losing weight. In addition, after getting up in the morning, the blood sugar level is low and fasting. At this time, exercise can make the body unable to get energy from food and convert fat into energy. So exercise in the morning can make the body burn fat easily.
Also, the air is fresh in the morning, and running for a while will make people feel full. Morning running will improve the function of all organs in the whole body to a higher level and increase the metabolic rate of the day.
How much do you lose a month after running in the morning? On the premise of full warm-up, jogging for 20 minutes will consume similar energy. When the stored energy fat begins to be mobilized and ready to burn, if you stop exercising at this time, you will not be able to lose weight by fully burning fat.
So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts. If you persist in this way and pay attention to your diet at ordinary times, you will see some effects in a month, about 3 to 5 pounds thinner.
The best time for morning running is when the concentration of carbon dioxide is the highest and the air dust is the most serious. Going out for a morning run at this time can easily lead to respiratory diseases. Try to choose 7: 00 to 9: 00, when the air quality is slightly better.
How to lose weight by running in the morning
1, get ready before running.
Warm-up activities must be carried out before running, in order to make the body gradually transition from a relatively quiet state to a moderately tense state of muscles, improve the excitability of the central nervous system and the activity ability of various organs to meet the needs of running. You can swing your arms, swing your legs, bend over, turn around, squat, etc., paying special attention to the movements of hips, knees and ankles. When you are feverish, feel light and your heart rate reaches 85 beats/min or above, you can start running.
2. Control the running rhythm.
Running needs a certain amount of exercise, and mastering the intensity of exercise is the key to fitness running. Heart rate index is generally used to measure exercise intensity.
(1) Suitable exercise intensity: heart rate per minute 170- age. For example, if a runner is 40 years old, his suitable heart rate when running should be about 130 beats/minute.
(2) Exercise frequency, time and distance: Teenagers should do it 4-5 times a week with an interval of 30-40 minutes and a distance of about 5,000 meters, and middle-aged and elderly people should do it 4 times a week with an interval of 25-30 minutes and a distance of about 3,000 meters. Try to lose weight and run for as long as possible.
3. Relax after running.
After running, you must do a finishing (relaxation) exercise, so that all organs of the human body can gradually return to a relatively quiet state from a state of movement. For example, you can walk slowly for a while and then take a few deep breaths, usually for 3-5 minutes. And it is best to lengthen your legs after running to avoid getting thicker and thicker.
4. Don't run every morning.
Although jogging is good for keeping healthy and losing weight, experts claim that it is not recommended to run every day, and it is best to run every other day. Run about 3-5 times every morning. As for the day when you don't run halfway, you can do stretching exercise to increase the flexibility of your whole body, which is very important and the key to ensure the smooth metabolism of your whole body, especially to prevent fat and water from accumulating in your limbs.
Matters needing attention for girls' morning running
time
1, suggestion: the best time for morning running is half an hour after the sun comes out, when the fog in the air clears and the line of sight temperature is the most suitable.
2. Note: Adjust the time according to the temperature in different seasons.
amount of exercise
1, suggestion: morning running is not suitable for heavy exercise. So jogging can speed up walking, and you can practice breathing and stretching properly after running. The total time is controlled at 25 minutes.
2. Note: Morning running doesn't mean how long you run at a time, but you should keep running for a long time.
prescribe a diet
1, suggestion: It is best not to eat before running, but if you are in poor health or the weather is cold, you can consider eating a biscuit to synthesize the acidity and alkalinity of your stomach. You can also drink a glass of warm water.
2, note: you can't eat breakfast before running in the morning, because food needs to be digested in the stomach. After breakfast, the whole body blood will be concentrated in the limbs, and the blood in the stomach is almost zero, so only the stomach wall and the food in the stomach directly rub, and then the symptoms of stomach pain will appear in the morning run, and gastritis and even gastric ulcer will appear after a long time.