Everyone to the stadium! When and how is the best time to run to lose weight? Forward without looking back! When is the best time to run - morning, afternoon or evening?

Running is the most accessible and healthy sport. In order to start doing it, you do not need to have special skills or knowledge. In addition, a big advantage is that any park or stadium can become a training location.

If you want to achieve the desired results from jogging, namely a toned body and getting rid of extra pounds, you need to follow a special training regimen that suits you. But when is it better to run, in the morning or in the evening? Let's try to figure it out.

It has been repeatedly proven that running is beneficial for everyone, regardless of age and physical fitness. Regular training guarantees you an improvement in the functional abilities of the heart and lungs, and overall health of the body. Running also has a positive effect on our endocrine system and metabolism. Scientists also came to the conclusion that people do not regularly suffer from hypertension, atherosclerosis and other diseases. Of course, you shouldn’t bother yourself with exercise, especially if there are medical contraindications, but you shouldn’t lead a sedentary lifestyle either.

Running: morning or evening?

Moving on to our main question, we cannot help but note the fact that for each person the training time should be chosen purely individually, in accordance with his habits and If for some, training at 6 am is a big stress for the body, then for others it is the most best time For physical activity. So in the morning or evening? As experts say, most people prefer evening jogging after a working day, but it gives an irreplaceable boost of vivacity and energy for the whole day, which cannot but be noted as an advantage. The downside of morning exercise is that the sleepy body is sometimes not ready for such early exercise, and this can negatively affect the nervous system.

As fitness trainers say about when it is better to run, in the morning or in the evening, the ideal period is from 11 to 12 pm and from 4 to 6 pm, it is at this time that our body is at the peak of physical activity. Unfortunately, due to busy schedules, not all people can afford to go to a workout in the middle of the workday, but if you still have time, use it for the benefit of your health.

How often should you run?

In addition, when is the best time to train, many are interested in how often it should be done. The ideal option for all those who want to get results from jogging as quickly as possible is daily training. After just a few sessions, the body will get used to the stress and will perceive running as a norm of life. If you cannot afford daily exercise, run at least 3 times a week.

The duration of the lesson should gradually increase. If your first workouts last no more than 20 minutes, then subsequent ones can last up to an hour and a half. An hour-long exercise is considered the most effective, during which not only the muscles are pumped, but also intensively

Contraindications for running

Under no circumstances should you go for a run if you are seriously ill (sore throat, bronchitis, etc.), but colds are not an obstacle to low-intensity training. The main thing is to follow all the advice and breathe correctly so that your health does not get worse. If you are concerned about other diseases, it is better to consult a doctor and refrain from sports so as not to harm your body.

Listen carefully to your body, it will definitely tell you not only when it is better to run, in the morning or in the evening, but also how long and fast your run will be. In an effort to achieve high results, do not forget about your health and pleasure. Believe me, sport can bring not only benefits, but also joy!

Many people consider morning running to be the most beneficial. Morning running is practiced 30-40 minutes after waking up, often on an empty stomach. Not everyone can accomplish this morning feat, but some people do experience increased energy upon waking.

Beginners may have serious problems with willpower. If the motivation is not yet strong enough, it is better to choose evening jogging. An unawakened body experiences stress during exercise, and a person runs the risk of injury.

To train yourself for a morning run, prepare your sports equipment in advance. This way, there will be no need to get ready after waking up. You can sit quietly and drink tea or coffee.

Morning jogging will be a godsend for people living in big city. Early morning traffic is kept to a minimum, allowing you to breathe the most clean air. However, to do this you need to get up really early.

An important advantage of running in the morning over the evening is safety. It is naive to believe that twilight jogging in the forest belt area is absolutely safe. In general, it is better for women not to tempt fate in this way by choosing evening time crowded places.

Another plus morning workout– it’s not difficult to make time for her. If a person decides to go jogging in the morning, all he needs to do is get up an hour earlier. This is a very convenient thing to do for those whose day is scheduled until the evening.

In the case of an evening workout, you really have to make time for it. You need to competently deal with all matters before the evening, but this does not always work out. As the day progresses, fatigue increases, including physical fatigue.

A busy person will worry all day whether he will have time to work out. It may happen that during the day your determination will disappear due to fatigue. Training through force will definitely not benefit the body.

Morning jogging is useful and enjoyable because it gives you a boost of vivacity and energy for the whole next day. It accelerates metabolism, the effect lasts for many hours. This means that the process continues after the end of the lesson.

During the hot season, running before sunrise is the ideal solution. During the night the air will have time to cool down a little, but in the evening it will still be quite hot.

What time should you choose?

Thus, as soon as possible, it is better to reschedule your workouts in the morning. According to the experience of many busy people, this is how you can stay in shape amid the frantic rhythm of life.

On weekends, you can give yourself some relief and choose evening time. If you've been sitting in front of the TV or at the computer all day, jogging will bring considerable pleasure. For effective fat burning, you need to conduct an evening workout no earlier than 1.5 hours after eating.

Running is the most accessible sport. Morning or evening jogging does not require financial investment or any additional equipment. This sport is suitable even for beginner athletes who do not have the proper physical training. The main thing is regularity of training, perseverance, and then the desired result will not keep you waiting.

The most common question that worries beginner runners is “When is it better to run in the morning or in the evening?” Opinions of people experienced in this sport differ. Everyone can give many arguments in favor of one or another running time.

Physical activity in the morning

Preference for morning running is given by the so-called “larks”, people who are used to going to bed early and getting up early, since their body works most productively in the morning.

Some people believe that a morning run tones their body and gives them energy for the whole day. In addition, if you get up early, you will have a lot of time to do a bunch of things.

Morning air is the cleanest and free of exhaust gases. This will allow to a greater extent strengthen the respiratory system. There are also few people on the street, which contributes to less fuss and more focus on your body.

If you have problems with the spine, but there are no contraindications to running, it is especially useful to run in the morning, since in the morning the compression of the vertebrae is significantly lower.

If you work late, then morning running is the best option for you. Since in the evening you are unlikely to have the energy for physical activity.

There are people who believe that running in the morning is an unbearable burden on the body. And they are right in some cases. Firstly, this can happen because they start morning jog immediately after waking up . The body needs time to awaken, on average, 30-60 minutes, and it is necessary to warm up to warm up the muscles and prevent injuries. Secondly, if you had a rough night and didn't sleep well, then running in the morning will probably lead to injury. nervous system. As a result, the level of stress hormones in the blood will increase, which will lead to tension and emotional imbalance during the day. Thirdly, Japanese scientists concluded that running in the morning is associated with blockage of blood vessels in the brain due to increased blood clotting at this time of day.

Running in the evenings

Night owls often prefer to run in the evening; they go to bed late and get up late. It is incredibly difficult for such people to wake up early in the morning. Moreover, it is much easier to force yourself to go for a run in the evening than in the morning.

Running in the evening is very beneficial for the body, in particular for the liver, its cells are renewed and regenerated, and the kidneys, they are intensively cleansed.

During evening jogging, the load goes mainly to the muscles, unlike in the morning, where the body, waking up and adjusting, also loads the heart and brain. Based on this, running at this time of day is more pleasant and calm.

With the help of evening jogging, you prepare yourself for a strong and healthy sleep. But do not forget that jogging should end no later than two hours before bedtime. This time is enough for the body to adjust to sleep.

In addition, running in the evenings is beneficial for the nervous system, since an evening jog allows you to relieve stress accumulated during the day and change the type of activity, especially if you have a sedentary job.

Well, those who work from the very early morning have no choice but to give preference to evening jogging.

The disadvantages of evening jogging are increased pollution and the presence of many people on the street.

So, when choosing a training time, you mainly need to focus on your biorhythms and listen to your body. The terrain and route you run on and the proximity of highways and factories to them also play a significant role. The most suitable options are stadiums and parks.

Whatever time of day you choose, running, in any case, is the most effective sport for losing weight, strengthening and overall health of the body. The most important thing is regular exercise for more than half an hour, warming up before running and stretching after it. By observing these simple conditions, you will most quickly and efficiently achieve your intended results.

Any novice athlete who wants to take up running may have a lot of questions regarding the effectiveness of training and obtaining the proper result. However, first of all, all beginners are interested in when it is better to run - in the morning or in the evening. To all sorts of questions related to running, any person who decides to take up this beautiful view sports, will find all the necessary answers.

A little about physiology

In means mass media There is a lot of debate between beginning athletes, athletes and coaches about when is the best time to run. Some people recommend running in the morning after sleep, citing the fact that after sleep the body will have to take energy from fat reserves. Others advise running before bed, which revs up your metabolism and forces you to burn fat throughout the night.

It’s one thing to say the right thing, another thing is to have the appropriate capabilities and amenities to conduct a full-functional training session. If you have the opportunity to get up early in the morning and jog before work, then this period of exercise, according to professionals, is the most effective for the fat burning process. After training there is severe hunger which most quench unconsciously big amount food that takes a whole day to digest.

Evening races and control of food intake

Running in the evening is very beneficial. Jogging before bed guarantees that you will fall asleep quickly and completely. A novice athlete needs to think about something completely different. People start running more often when they want to get rid of excess subcutaneous fat, and for these purposes, in addition to jogging, there are certain requirements for nutrition and water consumption. You need to run on an empty stomach or 3 hours after eating. It is also prohibited to eat within an hour after a run, because you need to force energy to be produced from fat cells, and not provide food as a source of nutrition. If in the evening nutrition at night is not critical, why deny yourself the pleasure of healthy and deep sleep? It turns out that the athlete himself must decide when it is best for him to run.

About running correctly

Before you start running, you need to know about the fat burning process so that as a result of the workout, in addition to getting tired, you will lose some calories. To operate the body, energy is used, which is obtained by breaking down glycogen stored in the liver, kidneys and other organs of the human body. In normal mode, the accumulation and consumption of glycogen occur in the same way. But during running, glycogen is quickly consumed and does not have time to replenish its reserves, so you have to turn to fat deposits.

The main goal of running is to start this very fat burning. There is only one problem - on average, glycogen reserves are enough for 18-22 minutes of intense training, during which you can run about three kilometers. And few people can do such a run, not only in the first days of training. And you don’t need to expect that an ordinary walk in fast pace, which will lead to profuse sweating, will start the process of burning fat - this will never happen. This requires a completely different approach, which requires extreme effort both physically and mentally.

You can't do without toughness

The process of fat burning and the functioning of the cardiovascular system are inextricably linked. The higher an athlete's heart rate, the more energy the body requires to operate all organs, including cooling through sweating. Naturally, greater energy expenditure quickly destroys a person’s fat layer. All beginners need to understand how to properly increase their heart rate and maintain it throughout the entire workout.

Increasing your heart rate is not at all difficult; it directly depends on your running speed. If you jog not at a jog (8 km/h), but at a slight acceleration (12 kilometers per hour), then literally at a hundred meters your heart rate will increase significantly. Also, fast walking or running uphill puts stress on the heart. However, another problem may arise: due to the heavy load, a heart attack or metabolic disorder is quite possible.

Maximum heart rate

It is generally accepted that the maximum heart rate of a newborn baby is 220 beats per minute and decreases in inverse proportion with age. That is, a 30-year-old person will have a maximum heart rate (MPR) of 190 beats per minute, and a 45-year-old person will have 175. As a result of many scientific research It was found that for effective fat burning, a person must keep his heart rate within 70-85% of the maximum frequency. A decrease leads to the production of glycogen in the body, and an increase leads to a heart attack. As a result, athletes starting to run need to accelerate their heart rate and simply keep it within the required range for 20-40 minutes. For some it will be an intense run, while for others a quick walk in the park will be enough. It all depends on age, body weight and body fat percentage.

Maintain target heart rate

Controlling a constant heart rate is not as difficult as it seems. There are three options that are actively used by athletes around the world. The first two measurements are absolutely free, but require some inconvenience when obtaining data, and their accuracy is very low.

1. Calculate your heart rate directly while jogging using a stopwatch and feeling the pulse on your hand.
2. Six-second heart rate measurement with the result multiplied by 10.
3. The use of a high-tech device called a heart rate monitor, which is not only capable of measuring the heart rate, but also signaling that the thresholds set by the owner before starting to run are exceeded or decreased.

Gradual load

Many beginners are interested in the question of how much they need to run per day to achieve results. Judging by the reviews of professional athletes in the media, athletes who want to lose weight who do not have any physical training are prohibited from running at all without a preparatory course of training, which includes warming up all the muscles of the body, stretching the joints and preparing the lungs to process large volumes of oxygen.

Therefore, for the first week, jogging for all beginners is replaced by a walk, during which you need to perform the usual set of exercises on the go. This includes swinging to the sides and raising your arms up (if you walk with your arms raised up, your pulse will slowly but surely begin to rise). You can stop and do a few tilts with your body down, stretching your back muscles and spine. After 5-6 sessions, you can do short runs of 20-30 seconds so that all the muscles of the body begin to get used to the load, and the lungs are adjusted to working with a large volume of oxygen.

A step in the right direction

Having decided how much to run in the morning, a novice athlete will be interested to know that there is a special program for conducting intense training aimed at actively burning fat deposits. MyFitness, ActiveSport, BodyFitness and the like programs can be found on the Internet. You can also use the search for a specialized store if we are talking about a program for a mobile phone.

It is thanks to these programs that the athlete makes his own decisions about how much to run and how often. The advantage of keeping a training log is the result that you can actually see, and not just guess when you step on the scale. After all, few athletes know that jogging removes water from the body - this is what beginners see on the screen when weighing themselves. But here are the real centimeter measurements of the waist, legs, arms, etc. will clearly show the result.

Jogging every day is not good for you

They're not even allowed to run every day. Olympic champions, because not only muscles, but the entire human body requires 48 hours to recover. It is recommended to devote 3 days a week to training, once every two days. For beginners, this can be too much, so in the first months of training you can only run twice a week.

And if you really want to put a strain on your body on days free from running, then you can do other sports. An excellent alternative to running is cycling, swimming, playing volleyball or tennis. It is clear that as a result, it is still up to the beginner to decide how much to run per day, however, professionals do not recommend doing both jogging and any active sport from the list above on the same day, as this puts a very strong strain on the cardiovascular system. system.

Running on a treadmill in the gym

Many beginners, along with the question of whether to run in the morning or in the evening, are interested in the opportunity to use a special exercise machine instead of going outside. After all, in winter, in severe frosts, you can’t run much. In fact, the treadmill is not just an alternative, but the most the best solution to lose extra calories. Indeed, unlike a path in a park or forest, a mechanical device can change the angle of inclination, thereby creating a significant load on the entire body. Naturally, the treadmill also has a heart rate monitor, which will always show your heart rate.

Having treadmill, it will be easier for the user to make decisions when it is better to run, and when it is enough to walk to give a full load to the entire body. After all, most modern devices have many built-in programs that can squeeze every ounce of strength out of an athlete.

Finally

In fact, it doesn’t matter at all when it is better for a beginner to run - in the morning or in the evening, because in essence there is not much difference. The main thing in running is to correctly receive the necessary load, which will put the body into active calorie burning mode, and, accordingly, eliminating the fat layer. That is, first of all, jogging should be done on an empty stomach; after training, it is forbidden to eat food for one hour. While running or actively walking on a mechanical treadmill, you need to keep your heart rate within 70-85% of your MHR. Training in this mode should be at least 22 minutes and last no more than one hour. Before any workout, a novice athlete must warm up his muscles and stretch his joints.