Also, the air is fresh in the morning, and running for a while will make people full of emotions; Morning running can improve the function of all organs in the whole body to a higher level and improve the metabolic rate of the day.
How many pounds did you lose a month after running in the morning?
On the premise of full warm-up, jogging for 20 minutes will consume almost the same amount of energy. When the stored energy and fat begin 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.
Morning is the best time for running.
The concentration of carbon dioxide is the highest in the morning, 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) Frequency, time and distance of practice: Teenagers practice 4-5 times a week for 30-40 minutes at a distance of about 5,000 meters; Middle-aged and elderly people spend 25-30 minutes four times a week, with a distance of about 3000 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. Also, it is best to massage your legs after running and do some leg stretching exercises to prevent your legs from 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.