Running rules for weight loss - how much to run, when, how. When is the best time to exercise - morning, afternoon or evening?

When is the best time to run, morning or evening to lose weight? Not only girls and women began to ask such a question. Nowadays, more and more men are overweight. For example, men aged 25-40 experience all the "charms" from malnutrition and a sedentary lifestyle. Hypertension, cardiovascular diseases, problems with potency are the retribution for liberties in nutrition and a sedentary lifestyle.

It is impossible to change all your habits in one day. If you can refuse your favorite foods simply without buying them, then visiting the gym can be difficult. Therefore, running is a cheap and affordable way to improve health and lose weight for anyone. But for running to bring the greatest benefit, it is necessary to do it correctly and adhere to regularity.

What is the best time to run? The training schedule should be tailored to personal circumstances. However, when drawing up the schedule, it should be borne in mind that running for weight loss should also contribute to recovery and just be fun. If a person does not feel a surge of strength and vigor after a morning or evening run, then the training will end very quickly.

When it is better to run, in the morning or in the evening, the person himself must decide. But some nuances should be taken into account. Jogging between 6 and 8 am is most effective for weight loss. In order for the body to start burning fat, it is necessary:

• use up an energy source (glucose);
• increase body temperature;
• speed up blood circulation.

In the morning, the human body has the lowest level of sugar. Therefore, in order to get energy for the load, the body will begin to burn fat intensively. But for such a process, you need to run for at least 40-50 minutes, since calorie burning begins after 15-20 minutes of running. If running for about an hour is difficult, you can distribute the load several times during the day.

The reason that morning running is better than evening running is that all cardio loads on an empty stomach are more effective in burning subcutaneous fat. Experts say that 30-60 minutes of running in the morning increases energy expenditure 3 times more than in the evening. During morning workouts, metabolism increases, which allows you to bring your metabolism back to normal. As soon as the metabolic processes are normalized, the weight will begin to go away faster.

Even small errors in food throughout the day will not adversely affect weight loss, they will become regular, and not from time to time. While running, all muscle groups are involved, the blood is saturated with oxygen, so the metabolism is accelerated and the calories that enter the body are burned. If you practice 3 times a day for 15 minutes, you can not worry about the sweets you eat.

Sports activities in the evening

Experts investigated the question of when it is better to run to lose weight, and came to the conclusion that morning running is more useful, but evening workouts also have many advantages. A modern person, waking up in the morning, has to do a lot of things, prepare breakfast, get ready for work, take the children to school or kindergarten, so there may not be enough time for a morning run. And at the end of the working day there is an opportunity to take care of yourself.

In addition, the benefits of running in the evening are not only that you can burn calories. Thanks to training from 18.00 -20.00, it is possible to warm up well, especially if the work is sedentary, and relieve tension.

Training after lunch allows you to burn about 500 kcal, and the body will spend another 50 kcal on recovery.

Jogging in the evening improves the functioning of the cardiovascular system, improves hormonal levels, and promotes good sleep.

When playing sports in the evenings, it should be borne in mind that excessive loads are harmful. Insomnia may develop. You need to run 3-4 hours before the expected bedtime. At first, it is better to jog with gradual loads. The first races should not last longer than 15-20 minutes. When the heart adapts to the loads, then you can alternate between different types of running. Before you go on the treadmill, you should refrain from eating for 1.5 hours.

To better prepare your body for the evening run, do a little warm-up. Such an introduction will contribute to the fact that when running, the body will begin to burn fat faster. For warm-up, exercises in the form of:

• squats;
• leg swings;
• slopes in different directions;
• hand exercises.

Do not run on paved surfaces. This is detrimental to the joints and spine. Don't stop immediately after a run. To stabilize the pulse and breathing, you need to walk with a calm step. To achieve the goal of losing weight, it would be good to run not every day, but 3-4 times a week. This will help to avoid exhaustion of the body, but will allow you to lose weight at a normal pace. Rapid weight loss is stressful for the body.

Types of running for weight loss

When it is better to run, in the morning or in the evening, decide for yourself. But remember that you can run in different ways. An interval sprint is a series of slow and fast runs. Such training contributes to good weight loss and develops endurance. Fast running is perceived by the body as a signal for the rapid breakdown of glycogen. Therefore, carbohydrate reserves are used up fairly quickly with such a workout. Tempo running is different in that you need to run for a long distance at maximum speed.

Such training is considered exhausting, but the results will please you faster. Fat reserves are depleted, and muscles become elastic. There is also a re-run and it consists in overcoming medium and long segments. The person should run until he feels tired and short of breath. Then you need to slow down and restore breathing. After that, you need to resume running at maximum speed. But this type of training is not for everyone. With health problems, maximum loads should be avoided.

Today we will put an end to our errands, namely, we will get the final answer to the question - when is it better to run: in the morning or in the evening? In the course of the note, we will find out what type of cardio load should be used to solve a particular problem, how to calculate the number of calories burned, what should be the optimal duration of the race, and other miscellaneous things.

So, I will ask everyone to take their seats in the auditorium, we begin.

FAQ: When is the best time to run in the morning or in the evening?

In the first lines of my story, I would like to remind all forgetful people or new faces that we have already considered the issue of running errands, in particular here, so I strongly recommend that you pay your respects to this note. In it, we got acquainted with the basics of aerobic activity, today we will deepen this knowledge, as well as consider more specific issues. In general, it is worth saying that at first I did not plan to rant on the topic of running around on such a scale. However, then I decided that it was necessary to cover all aspects of this process in as much detail as possible, so that later I would not respond locally to everyone and everything via mail. Therefore, the article absorbed all your questions and misunderstandings and swelled to such proportions. Well, what you won’t do for the sake of your readers, thank you for loading me with work and not letting me get bored :).

Actually, stop pulling the cat for a causal place, let's get down to the essence ...

Note: For better assimilation of the material, all further narration will be divided into subchapters.

Physiology of daytime and evening workouts

In previous posts, we talked about different sports results depending on the training time. Let me remind you that when studying in the early evening (time from 5 before 6 p.m.) the maximum performance of the organism is reached, which coincides with the point of the highest body temperature. These calculations, but only in relation to pedaling athletes (performing cardio) decided to check it out at the Institute of Applied Physiology of North Texas. The subjects rode the simulator bike once in the morning (between 6:30 And 9:30 morning) and once in the evening (between 5:00 And 8:00 evening, another day) at constant power. As it turned out, the time to exhaustion was about 20% more in the evening (329 against 275 seconds). In other words, athletes were less effective in the evening. At a given constant power, they consumed more oxygen (and thus more power) for about 6% . They compensated for this negative fact with the following positive effects observed in the evening:

• higher anaerobic capacity 7% ;
• fast VO2 (volume of oxygen) kinetics, which essentially means that athletes were able to increase aerobic energy production faster and thus use their anaerobic energy stores for longer;
• higher maximum heart rate (193 against 189 ) .

Why this is happening is still unclear to researchers. It has been suggested that the mechanism of circadian rhythms is much more complex than people are used to thinking. Thus, training with iron in the evening is good, including for weight loss, because. elevated body temperature accelerates metabolic reactions in the body. And cardio in the evening is less effective than in the daytime.

2 ways to burn fat faster in the morning

Most people resort to running as an effective tool to bring their own plump body into shape. To quickly achieve your goal and lose those extra pounds in a shock time, follow the following two recommendations.

No. 1. Start exercising in the morning.

Research shows that morning workouts (immediately after waking up) V 30-60 minutes, allow you to burn up to 3 -x times more fat, as opposed to exercising at other times during the day. And here's why: during the day, the body's main source of energy is carbohydrates from food. When a person sleeps at night, his body depletes all these reserves. As a result, upon awakening, carbohydrates no longer play the role of energy, and fat will be used for energy. Another interesting fact is that morning workouts increase the metabolic rate for the whole day, i.e. By exercising from hunger, you will burn more calories all day. However, here you need to remember that if you are the owner of not the worst muscle mass, then you better not resort to the option of training on an empty stomach, because instead of fat you can burn muscles. This method of losing weight is only valid for people with excess fat mass.

Note:

A study conducted at Kansas State University of Medicine found that 1 kg of fat was oxidized faster when exercising in the morning than if physical activity was carried out in the afternoon. The cyclist who pedaled in the morning (before breakfast) burned on 60% more fat than at lunch.

No. 2. Training in the morning and then a specific breakfast.

In order not to lubricate the effect obtained from a morning workout or cardio, you need to eat properly. The best thing (for weight loss after morning activity) Vegetables (fiber) and lean protein are good for breakfast. Here is an example of the perfect breakfast for this occasion:

• tilapia fish;
• broccoli/cauliflower;
• goat cheese + whole grain bread;
• green tea.

Forms of aerobic activity (running): what to choose?

I am sure you are aware that there are many ways to move the loaves, someone says that it is best to run at a slow pace for weight loss, someone says that interval cardio rules. Let's make our own 5 kopecks and give an answer to this question. I must say right away that my opinion on this issue is this - there is no most effective type of cardio for all people, there is something that works worse / better for a particular person, you just need to find it. I will not argue that if I run at a slow pace, then everyone should also sow corn that way. I'll just bring 4 types of aerobic activity that give good results both in burning fat and in “cultivating” muscle mass.

No. 1. Low Intensity Cardio (LDI)

Jogging is the most common form of running errands. In addition to affecting body composition, it also helps to reduce muscle pain, improve recovery of microtrauma-damaged muscles, thanks to faster delivery of nutrient-rich blood to them. In addition to jogging, CNI includes cycling, a treadmill with an appropriate speed of movement. CNI is mainly fueled by free fatty acids, with carbohydrates as an energy source coming in second place. To preserve and maintain muscle mass during CNI training, an additional intake of protein and amino acids is desirable. (for example, through sports nutrition). When talking about low intensity, they mean the pulse in the area 60-65% from heart rate max. Cardio must be done within 30-45 minutes and stay slightly hydrated throughout the session.

No. 2. Medium Intensity Cardio (CSI)

It's a cross between jogging and sprinting. The goal is to carry out activities at a fairly active pace while maintaining the level of effort for a long time. Such a run requires focus on breathing and constant retention of the target heart rate zone ( 65-70% ) . CSI must be completed within 30 minutes, without slowing down for a second the pace and not resting in the process. This type of cardio uses (along with fats) carbohydrates. To preserve and maintain muscle mass, an additional intake of protein and amino acids is also necessary. Most often accompanied by more profuse sweating after 5-7 minutes after starting, so it's important to stay hydrated by drinking water in between.

No. 3. Interval cardio (IR)

Requires the same intensity as SOI, but less concentration and attention. This way you can work more efficiently without fear of a breakdown. The purpose of such activity is to conduct a quick workout in order to increase metabolism for a long time after it. In fact, CI has shown much better fat-burning effects in many studies, even compared to double-duration CNIs, all because of the higher metabolic rate. Sprint is intense cardio with defined intervals and active recovery. (walking in place) m / y runs. IC is often referred to as HIIC, which translates to high-intensity-interval cardio. Such intensity due to its anaerobic nature is fueled primarily by carbohydrates. Therefore, to achieve maximum results, it is necessary to consume carbohydrates before and after running activity. The intake of protein and amino acids is important for muscle recovery, and cool water during breaks for rest provides a new influx of strength and gives a charge of vivacity. The following HIIT flowchart will give you a better idea of ​​running around:

• number of times a week 2-3 ;
• high intensity running interval 15 seconds;
• distance traveled for 15 sec, 50-60 meters;
• the total number of sprints, 20 . Of them 12 – full intensity and 8 – warm-up / cool down;
• total running time 15-20 minutes.

This is how the breakdown itself looks like for an interval workout in the form of a sprint.

No. 4. Cardio with iron (QOL)

A very effective, but little used type of activity. QOL is nothing but circuit training with light weights. When it is performed, the athlete immediately solves two problems:

1. trains the cardiovascular system;
2. improves his explosive abilities and strength.

All an athlete needs to do is choose 2-3 exercises and tie them together. The weight is expected to be 50% from 1RM (1 - repeated maximum). For example, if you lift a barbell for biceps with a weight of 50 kg per 1 once, then 25 kg is a suitable weight for circuit training. Number of repetitions 12-15 , sets - 3 , rest m / y sets 15-20 seconds. Thus, 1 circle it 2-3 exercises performed one after another by a train, with rest 15-20 seconds m / y in circles (sets). This anaerobic activity uses carbohydrates as fuel, so they must be consumed to fuel the body during the session. It is also necessary to regulate the intake of protein and amino acids in the body and always stay hydrated, i.e. be well hydrated.

As you can see, each cardio has its own characteristics, advantages and disadvantages, so the main thing here is not which type is the most effective, but which one you like, which one you won’t score on :), but you will enjoy it. Practice all of the above and find yours. Any of them creates an anabolic environment in the body and has a positive effect on body composition, the main thing is consistency.

So next in line.

How many days (months) do you need to run to lose weight?

Agree, it’s very entertaining when you know in advance whether you will have time to lose weight by the beach season or not? Now we will figure out how many kilograms and for how long we can burn, resorting to running errands. One simple overseas calculator will help us with this. All we need is to follow the link http://running.angryjogger.com/pages/running_weight_loss_calculator, fill in the fields on the two tabs correctly and check out the result. So, here are the data I took for example: man, age 25 years, growth 6 feet ( 183 cm), weight 200 pounds ( 90, 6 kg) wants to lose 10 pounds ( 4,5 kg) , running along 5 km 2 once a week. Calculator result: For 1 the race is burned 453 kcal. When consumed per day 2190 kcal and start date 9 September 2014 , the person will lose weight 4,5 kg to 9 June 2015 years, i.e. through 10 months.

How to determine how many calories are burned while walking / running?

For those who do not trust various calculators and are used to doing everything by hand, there are the following formulas for calculating calories ...

• for walking:

• for running:

Can I lose weight by running only 10/20/30 minutes a day, but systematically?

In any case, the system (i.e. every day, but a little bit), better than not running all week, now I'll rock out on the weekend 2 hours. It is also important to remember that the less time you spend running, the more scrupulously you need to approach the menu. In other words, if you don’t want to pay with physical activity time, then pay with a more thoughtful diet. For example, if your calorie intake per day 2000 kcal and you run 30 minutes (burnt approx. 300 kcal), but consume 2500 kcal, then either increase the running time by 30 minutes, or reduce the amount of grub by 300-500 kcal :).

Not everyone likes running, and in this case the question arises: what types of aerobic activity can be used instead of running errands, I answer ...

Also, the following reminder will help you.

What is the best time to run to lose weight if you have a workout?

So, here's what the quantitative-temporal scheme should be followed (in relation to running for weight loss) on gym days.

Conclusions: when is it better to run: in the morning or in the evening?

Despite the fact that there are scientifically established specific periods for aerobic activity, each person is an individual. Those. you should not drive your body into the rigid framework of the theory, they say, the best time is in the morning. Yes, that’s the way it is, but if you’re completely useless and feel below the plinth, then what kind of effectively-carried-out cardio workout can we talk about? You don't pull iron while half asleep, do you?

Each person has his own biological rhythm, chronotype, someone is a lark, someone is an owl, someone is a bear, so you can’t “scratch” everyone with the same brush and say: everyone should run like shit. In other words, if science says that you need to run in the morning, and another time is more comfortable for the body, then this science would go through the forest :).

In summary, listen to your body, practice running errands at different times, read the feedback sent by the body, record your physical condition in different “running” periods and find your best time!

Afterword

People at all times have been looking for ways to make their lives easier, it also concerns issues and ways to lose weight. We don't just want running, we want the best kind of running, the best running shoes, and even the right time of day. Of course, all the above information works and deserves your close attention, but the most important thing is the desire to take the first step and further constancy of work in the chosen direction. Those. by and large, it doesn’t matter whether you run in the morning or in the evening, the main thing is the very fact of systematic actions. And here it all depends on the person, and not on the time of day, family circumstances or the weather on the street. In general, now we have more than enough theory, the most difficult thing remains - practice, so stop being smart, finish reading these lines and, despite the time of day, blow on a run, success!

PS. Friends, what time do you run? Write your answers in the comments to this post.

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

It is believed that the hours when training has the best effect on the body are the intervals from 6 to 7 in the morning, from 9 to 12 in the afternoon, and also from 17 to 19 in the evening. But not everyone has the opportunity to run at such a time. Study, work, as well as sweet sleep often interfere with freeing up these hours for sports activities.

To understand when running is best for you, you should think about such a thing as your own biological clock. Each of us has them. Some people consider themselves larks, others are owls, others are far from ornithology, they can get up and go to bed at any time, adjusting to the working regime.

If you are a morning person, then morning running will not be a problem for you. You wake up full of energy, and an additional charge of vivacity and good mood will only improve your day. But in the evening, when you are tired and dream only of rest, the need to go for a run can drive you into depression and turn you away from this most useful type of training.

But if you are an owl, then for a morning run you will not only have to get up earlier, but also push yourself half asleep from a warm house to the street, experience stress and feel like tired muscles all day. But in the evening you run the prescribed distance with the ease of an experienced athlete, return home and feel great all the next day.

Comparison of morning and evening

For those for whom it is not of particular importance to live according to the regime of an owl or a lark, we can say the following. Running in the morning is good because you feel alert all day. Jogging in the morning mobilizes you, improves your overall tone and mood. But, according to researchers, morning sports are often stressful for the body, which has not yet woken up.

Evening jogging allows you to relieve the stress that has accumulated during a hard day's work. Muscles relax, you go to bed as if rested, and then sleep well. Evening running helps to cope with insomnia.

Some say that only morning jogging allows you to lose weight. Others say the same thing, but about an evening jog. One thing is known for sure: despite any authoritative statements, everyone stops running, both those who run in the morning and those who run in the evening.

It is best to practice at a time that seems most convenient to you. The most important thing is the regularity of runs. It is regularity, and only regularity, and not at all the ideal time of day for running, that will allow you to get in great shape and feel great.

Recently, sports physicians have increasingly begun to assert that a healthy light run in the evening is much more useful than a morning run. There is no stress load on the body that has not yet awakened properly, all systems work in full. It is believed that light running in the evenings acts as a slight relaxant, relieves the physical and nervous fatigue that has accumulated during the day. So is it or not? Let's try to find out.

Benefits of jogging in the evenings

Not so long ago it was believed that the best time for jogging for the purpose of recovery or early morning, immediately after waking up. Intense morning exercises were actively cultivated, accompanied by a mandatory run, sometimes for quite long distances.

Many people know for themselves how difficult it is to get out of a warm bed for a run, and those men who have served in the armed forces remember army morning exercises as a nightmare.

But if in the army a quick rise and physical activity immediately after it is a severe need to maintain combat readiness, then is it worth experiencing torment, if you really don’t want to, a civilian is a big question.

And now, specialists in sports medicine, at first timidly and little by little, and then more and more confidently and confidently, began to declare a greater advantage, in general for the health of the human body, of evening running over morning running.

The fact is that our body draws energy for physical activity by breaking down glucose that has entered the body with food. In the morning, before breakfast, the body's glucose stores are depleted after a night's sleep, and by jogging at this time, we force our body to use fat for energy.

• Never cancel a warm-up before starting a workout. Perform simple and warm up all muscle groups. This will help you avoid injury while exercising.
• You should not sit down to dinner 1.5 - 2 hours before the start of the run. A full stomach will create discomfort while running, and the nutrients that came before training with food will slow down the process of lipolysis (fat breakdown).
• Try not to eat for 1.5 - 2 hours after your run. In the case of jogging in the evening to get rid of excess weight, the last meal before bedtime should be fairly light and protein. It can be low-fat cottage cheese, kefir, boiled fish or a small piece of meat without fat.
• The duration of a running workout should be more than 30-40 minutes. The first 20-30 minutes of training, the body uses the stored energy and only after this time begins to use the fat folds as fuel.

• To speed up the fat burning process, try using. About a minute of intense running for 4-5 minutes of calm. Do 3-5 of these rounds.
• Try not to run on hard asphalt and concrete surfaces. This is bad for the joints and spine. If there are no other options, choose for training, the sole of which is equipped with a shock-absorbing system.
• Don't sit down to rest right after you finish your run. Walk for 5-10 minutes at a calm pace, you need to restore your breathing and heartbeat.
• To improve health and get rid of excess weight, two to three running workouts per week are enough. It is not worth doing more often, the body needs some time in order to restore reserves.

How to run correctly?

It would seem that running is one of the most relaxed body movements for a person. In general, it is, and if you just run as best you can, the excess weight will still go away. However, in order to achieve the established results, benefit and not harm your health, it is advisable to follow the basic rules of safe running:

1. If your weight is too big - start with walking. This will save the joints and ligaments of the legs. Already after, when the first kilograms go away and your muscles get stronger, start adding speed.
2. Breathe through your nose as you run. If it doesn’t work out right away, try to take at least breaths through your nose. If this does not work out for you, then the selected running pace is too high for you. Reduce the intensity of your workout a little until you get more endurance.
3. Watch your pulse. Find out your maximum heart rate zone and try not to get too close to it. The easiest option to calculate the maximum load on the heart is to subtract your real age from the number 220. The resulting number will be the approximate maximum allowable heart rate.

Summing up

As we have seen, a healthy run in the evening, in general for our body, is no worse than training at any other time of the day. Subject to the basic rules, regular evening running workouts help:

• improve health;
• beneficial effect on the heart and circulatory system;
• improve general well-being and tone;
• relieve stress and fatigue accumulated during the working day;
• no less effective than helping to fight large kilograms.

All the tips and tricks listed above are universal, and with regular exercises they will definitely help you create a beautiful toned, and most importantly, healthy body. Eat right, drink more water, think positively and you will keep a healthy blooming look for a long time.

The question of the best time of day for exercise often causes fierce debate between early larks and late owls. Each group presents its own arguments, supported by information from various sources and their own personal experience. We want to add fuel to the fire and introduce you to the publication of Huffpost.com, which states that you should still train in the morning.

Recent medical research has taken a different approach to the idea of ​​early exercise. Some, such as a recent study by the journal Medicine & Science in Sports & Exercise says that morning exercise helps to cope with hunger and is more conducive to weight loss. Others argue that it is the evening circadian rhythms that are most favorable for sports. However, reducing this question to pure physiology is not entirely correct, since there are a number of social and psychological factors that say that it is necessary to train in the morning.

Decreased appetite

A Brigham Young University study examined dozens of both normal and obese women. All of them experienced a decrease in food cravings on the day starting with the morning workout.

You are free for the rest of the day

The vast majority of us have significant social activity in the evening. Visits to cafes, meetings with friends, trips to visit or the theater, communication with loved ones and many other pleasant moments await us in the evenings. After all, you won’t tell your beloved: “No, I won’t come today, I have to run!” :)

In the morning you will really make it

If you have scheduled your workout in the morning, you are much more likely to actually complete it. During the day and in the evening, a million different reasons, excuses, problems can arise that prevent you from doing what you have planned.

Boosts your energy

When you exercise, physical effort helps deliver oxygen and nutrients to muscles, organs, and other tissues. And this means that your entire cardiovascular system will work more efficiently, increase your energy and tone.

Great start for your brain

When a person hurriedly jumps up, chews a sandwich and rushes to work, his brain can be in a state of inhibition for a long time. They say about this "wake up - they raised it, but they forgot to wake it up." If you start your day with exercise, your brain gets a powerful wake-up call comparable to a good cup of coffee.

How do you feel about early exercise? What arguments can you give against or in favor of them? Share your opinion in the comments.