Physical activity has a positive effect on human health. This is a wonderful vacation for both adults and young people. If it doesn't work out, you can just walk at a fast or slow pace. In this case, the body will constantly be in good shape.
Jogging, as a physical activity, is very beneficial in itself. When running, calories are burned, the body takes energy directly from the subcutaneous fatty tissue. Running is one of the most effective types of workouts that burn fat. All gyms and gyms burn fat only after a workout.
Also, running in the evening affects falling asleep in the evening. A short half-hour jog in the fresh air will relax the body and make it easier to fall asleep after a busy day. During the run, hormones of joy are released, which improve mood, and who does not like to fall asleep in a good way. You should not burden the body too much during an evening run, otherwise you can get the opposite effect: it will be much more difficult to fall asleep.
Running, as a form of activity, starts metabolic processes in the body, while running we breathe deeply, and the cells of the body are saturated with oxygen. But to achieve results, you need to exercise regularly, at least four times a week. It is worth skipping workouts only in case of illness or very severe frost on the street.
You should gradually increase the intensity and duration of your run, rather than start abruptly with a ten-kilometer cross-country cross. It is optimal to jog for about half an hour at a time.
You should not run earlier than two hours after eating. Only under this condition, evening jogging helps to get rid of extra pounds and is beneficial.
Hello friends! Yesterday we talked about running in general, but today I want to go deeper in particular. Namely: running in the evenings for weight loss. Are there any advantages to this routine? Is it helpful? To whom and why is this running suitable? Let's figure out this and other important little things regarding evening sports.
I have already mentioned that there is not much difference between morning and evening running, and you should focus primarily on your own preferences. Most fitness trainers insist that morning exercises are more beneficial: they accelerate and help burn calories more actively - if you run on an empty stomach. All of this is true, but ... It's easy to talk about getting up early for those for whom sport is a job. The rest should return to everyday reality and honestly answer a few questions. Are you able to run in the morning? What time do you have to get up to be in time and run and get to work? to get your share of healthy sleep?
Something tells me that you won't like the answers. What to do, the modern rhythm of life dictates its own conditions, but this does not mean at all that you have to sadly agree and do nothing. Doesn't it work in the morning? Run in the evening! This option has its advantages:
The "owls" will especially like to run in the evening: their biorhythms by that time had just "swayed" and are at the peak of their activity. Running will help channel energy and focus. If you belong to the "night people", you probably often work or go about your business closer to the night, or even after midnight - evening jogging will help you concentrate and spend time even more useful than usual.
Of course, all the benefits of evening jogging will be preserved only on condition after. I will tell you more about this below. In the meantime - to the main thing: how exactly you need to run in the evenings, so that the results are not long in coming.
For planning evening workouts, you can borrow a table from the general: the principle is no different. You can start with walking, for beginners, most likely, it will not be easy to immediately pick up a bouncy pace. And it is not necessary - health is more important, right? Regularity and a smooth increase in the load will allow the body to adapt to a new type of activity and not to force the carcass, trying to aggressively lose weight, but harmoniously, simultaneously building up muscles.
Calculate a training schedule for at least ten weeks at once - and if some online reviews promise noticeable results after a month of training, such experts boldly went ... for a run - because they lie, blatantly lie and do not blush. It will take at least one and a half months for the effect of the exercises to become noticeable in the photo "before" and "after", and in advanced cases even more. The main thing is not to slow down and know that the goal is near.
An important point in planning your evening run is to take care of where to run ahead of time. Even if it seems that you know some path by heart and could walk with your eyes closed, do not risk running if there is no lighting there. This is in many ways unsafe. Stumbling over an unnoticed pebble or an accidental root, you can, at best, earn a bruise, at worst, even break something for yourself.
Well, and there is no need to talk about the danger of stumbling across various suspicious personalities in dark nooks - we ourselves know and understand everything. Hey runner, is there a call? And if I find it?
If you don't have a well-lit and safe enough jogging path in mind, consider joining a gym.
Another important point for evening jogging is food. The correct diet is generally important, I will never tire of repeating this, but here the influence of food on the effectiveness of weight loss increases significantly: it is necessary to take into account not only what and how to eat after a run (and whether there is in general), but also what to eat during the whole day. Your daily routine and activity level also matter, so I recommend starting with a calorie calorie calculator. It will help you navigate how much you need to eat at all, taking into account the current and desired weight and other parameters.
There are also calculators for you:
The rest of the calculators and tables.
Having found out your norm for losing weight, start planning the menu, scattering the dishes like this:
I hasten to please you! My "Active Weight Loss Course" is already available for you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any amount of kilograms. No diets and no hunger strikes. The lost pounds will not return anymore. Download the course, lose weight and enjoy your new sizes in clothing stores!
That's all for today.
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One of the easiest and most affordable ways to promote weight loss is jogging. The ability to lose those extra pounds, regardless of the schedule of gyms and without spending money, is attractive to many people. You can remove extra centimeters from the sides and abdomen by running. This is a universal remedy for both women and men, allows you to maintain your physical shape and build up some muscle groups, especially the priests.
Depending on the choice of time of day, you can get a different effect. Morning jogging strengthens the nervous and cardiovascular systems. While it is the evening jogging that helps to lose weight. So, jogging in the evening for weight loss, how to do it right?
Evening run
Running in the evening for weight loss helps burn excess calories. How long should you run to lose weight?
In the process of running, the body begins to spend a spare sugar - glycogen. During the first 40-50 minutes of training, the body's cells cease to cope with the production of glycogen, and the body begins to use up stored fat deposits.
That is why you need to run for at least 50-60 minutes to lose fat mass. During this time, the body will stop using glycogen and start burning fat stores.
Important! Running for 10-20 minutes will not achieve the slimming effect.
In order to avoid the body's getting used to the loads, it is necessary to alternate fast running for short distances with more relaxed running over long distances. This will help keep your body toned and burn more calories.
In addition, an evening run for weight loss allows you to get rid of the stress accumulated during the day, soothing and making you sleep deeper.
Important information! Running is prohibited for people with diseases of the cardiovascular system, with chronic and inflammatory processes, deformation of the organs of the musculoskeletal system.
Can I run in the evening to lose weight? Definitely yes. However, with long races, there comes a time when the body depletes its supply of glycogen, and the breakdown of fats has not yet begun. During this period, muscle proteins begin to be consumed. Thus, if the goal of jogging is to dry the body without losing muscle mass, then jogging should be abandoned.
You can achieve the desired weight loss effect by doing interval jogging. It is a series of running exercises with maximum effort and relaxation. For example, 100 meters is a quiet walk, 100 is a jog, and 100 is a sprint run at maximum speed and effort. If you alternate this sequence for 30-40 minutes, you get the effect of long-term fat burning.
Note! Using interval jogging promotes fat burning for 6 hours after training.
A wise choice of workout clothing helps to promote weight loss. The ammunition should be made of natural fabrics, not squeezing and light. Jogging shoes are a must, especially for running on tarmac.
You can achieve a greater effect with the help of special shorts for women. When using them, more active perspiration occurs, which leads to the removal of toxins and toxins from the body tissues.
You need to start your workout with a calm walk.
You can go jogging either 1 hour before eating, or 2 hours after. It is known that the period from 16:00 to 18:00 is considered the most effective time when the muscle mass is ready to accept loads. Therefore, by choosing a time within this interval, you can get great benefits and effects.
The principle of the evening run does not differ from the morning one. You need to start your workout with a calm walk. Smoothly increasing the pace and load, you need to enable the body to adapt metabolism.
Important! A smooth increase in activity helps to activate the work of the internal systems responsible for the process of burning fat.
In addition to choosing the pace and time of the activity, you need to attend to the choice of the route. For beginner runners, it is best to opt for straight, level surfaces. The choice of places with more difficult terrain increases the load on the musculoskeletal system.
Note! When running in the dark, you should be extremely careful. Protruding bumps or holes can cause severe injury.
In the event that a period of sleep begins soon after training, you can postpone your evening meal in the morning.
Since running on an empty stomach in the evenings is not recommended for weight loss, you need to take a light snack 30-60 minutes before jogging. This can be low-fat cottage cheese or yogurt, vegetable salad, or fruit.
Note! There is a concept of a carbohydrate window. It means no replenishment of carbohydrate balance within 15 minutes after training. Ignoring this event can lead to metabolic disorders. The choice of a glass of juice, dried fruits will prevent the development of this process.
A full meal is possible 40-50 minutes after a run. Adhering to the rule of the ratio of carbohydrates and proteins in 3: 1 gram per 1 kg of weight, you can contribute to the process of losing weight.
Protein foods work well for a post-run meal. Cereals, eggs, dairy products and lean meats will replenish the burnt glycogen stores.
To reduce the load on the cardiovascular and excretory systems, before starting a workout, you need to reduce the amount of water consumed. While running, you can quench your thirst in small sips by taking 200-250 ml of water at the end of the run.
Choosing an evening run
The choice of the evening time for jogging determines the best psychological effect. The absence of the need for an early morning rise increases psychological comfort in the process of training.
Note! Evening jogging allows, in addition to weight loss, to get rid of stress due to the production of endorphins. In addition, such a run helps to burn the extra calories accumulated during the day.
In addition, evening running should be chosen because of the possible feeling of fatigue, which affects the ability to work.
Active processes of the excretory system in the evening help to lose weight along with jogging.
Summing up, we can confidently say that it is the choice of an evening run, coupled with adherence to a diet, that helps to reduce the amount of body fat. In addition to shedding extra pounds, an evening run helps to relieve the accumulated tension and stress. Comfortable sportswear, a properly observed drinking regime and diet - all this contributes to the earliest possible achievement of the desired result.
Evening jogging is a great hobby for women and men. Running is known to be the most natural way to exercise your body. For humans, this is the same natural property as walking or swimming. Running in the evenings will not force you to constantly choose the time, spend money on expensive sports equipment, or get out to the gym.
Wherever you are - at home, on vacation or on a business trip - you can always put on your sneakers and go to class. At the same time, you will look great and stay in excellent athletic form.
The benefits of running are undeniable not only for weight loss, but for the whole body as a whole. To this day, despite the abundance of gyms, swimming pools and fitness clubs, it is jogging that is extremely popular due to its highest efficiency.
They are practiced not only by mere mortals, but also by stars, politicians, and public figures.
If you join them, you are guaranteed to find yourself in a noble, worthy company of associates! Let's figure out how to run correctly, how to calculate the optimal running time for yourself, and outline all the obvious pros and cons of this activity.
Many athletes and amateurs practice jogging in the morning, motivating it with a charge of positive energy for the whole day. However, this is not entirely correct. Evening is the best time to relieve stress and heterogeneous loads accumulated during a busy day.
In the morning we are already fresh and vigorous, and intense aerobic activity can create additional fatigue for us, which will negatively affect labor productivity and overall performance of the body.
It is much better to practice regular exercises or joint exercises in the morning - both tones, and strengthens, and does not require much effort. Followers of wake-up workout unequivocally answer the question “ run in the morning or evening?»In favor of the first option.
They supplement their arguments with the fact that it is at this time of day that the air is the cleanest and freshest. Perhaps you really can't argue with that. But still, evening jogging has definitely more advantages than morning "counterparts".
The main thing that you should know is that running in the evening is ideal for losing weight. But this is basically what girls who decide to go for jogging strive for. The fact is that by exerting a load on the body precisely at the late time of the day, we quickly and actively burn all the excess that we have accumulated during the day.
Simply put, even if you allowed yourself to diminish a bar of milk chocolate at lunchtime, this will not affect your figure in any way, provided that you carry out an evening run.
What else does running in the evenings give? Intensive relief from stress factors! All the negative energy accumulated over a busy day is guaranteed to leave your body and soul when exercising in the fresh air. In addition, you will quickly relieve fatigue and sleep soundly. And what, if not healthy sleep, contributes to normal functioning and tone?
Unfortunately, with all its merits, evening jogging is also famous for its quite objective disadvantages.
Among them:
But still, all these disadvantages are rather technical, and are quite subject to correction. The main thing is to do time management and plan your own time as efficiently as possible. So what do we get from running in the evenings - benefit or harm? Definitely the first!
For example, there are certain health risks associated with jogging in the morning. Doctors unanimously advise to “load” your body no earlier than 2 hours after waking up (and, by the way, no later than 2 hours before bedtime).
In an effort to do everything, you are likely to get up before the sun, which means that you will provide your body with intense stress. Imagine being picked up at three in the morning and forced to dance Argentine tango right away. How will you feel? Your body responds in much the same way to early training.
In addition, morning jogging has another significant and very important disadvantage. During the night, our body loses a significant amount of fluid, and the blood becomes quite thick.
At the same time, you put a strong load on the heart, which a priori is not good - thick blood simply cannot move at the pace of a given speed. Rheology is disturbed, cardiovascular problems begin ...
Perhaps this is the main thing to think about when deciding to run in the morning. The harm of this lesson for people who already have similar pathologies is completely undeniable.
We figured out the pros and cons of running in the evenings. It's time to equip yourself with comfortable running shoes, plan your workouts and get started!
If you are already inspired by the benefits of running in the evenings, and decided to start today, we advise you not to rush. The clearer and more carefully planned your run, the less likely you will give up soon.
So, what to choose - jogging in the evening or in the morning for weight loss?
Running at night or late in the evening, when visibility drops to almost zero, not everyone perceives positively, but in vain. In more "cross-country" countries on popular routes, at nightfall, you can see from afar on the suburban hills rows of lights interspersed with the play of reflectors. It was the night runners who came to workout.
One way or another, all the inhabitants of the Northern Lands will have to face the predominance of the dark time of the day with the onset of winter. This, nevertheless, should be considered as a boon for the development of their skills and even partly superpowers.
Without going around the bush, I will list the main advantages of running at night.
1. In most cases, the body is more positive about the evening load than the morning. By the end of the working day, the body temperature is always higher than in the morning, and the levels of the hormones cortisol and thyrotropin peak in the evening, strongly affecting energy metabolism.
It is important to understand that, for example, temperature, like many other biorhythms, follows the daily cycle of the Sun, and not our level of activity. People who work at night and sleep during the day exhibit the same temperature cycle as others.
2. Most of the people finish their work in the afternoon. Moreover, it seems that the majority of workers, apparently, do not like their work. Why do something you don’t like is another question. But the fact is that employees, after leaving the workplace, tend to discard all the problems and issues related to work.
And here is the time for mental relaxation and meditative jogging, which raises the mood many times over and removes any mess from the head.
3. Based on some research, including personal, it can be stated that darkness miraculously affects sensory perception, reduces the feeling of fatigue and increases the pace of running, while making it easier.
This is probably due not only to the evening increase in the body's activity, but also to psychological factors. They are formed when moving in a pseudo-closed space, the boundaries of which are determined only by the ray headlamp .
4. Someone thinks that running before bed has a negative effect on the subsequent process of falling asleep. Far from it, quite the opposite. Jogging can be compared to taking a warm bath, it soothes and normalizes blood pressure, as well as neutralizes the stress received during the day.
When we talk about the negative effect of evening training on sleep, we mean exclusively stressful (team) sports that have a large gambling and competitive component. It promotes bursts of the hormone adrenaline, which maintains a high level for a long time.
5. Along with the onset of darkness, the number of distractions decreases: pedestrians with their cigarettes and dogs, cars with their noise and exhaust emissions.
6. Running in the dark with a flashlight is great for developing proprioceptive skills... In other words, the sense of body parts and their position in space becomes more accurate, and coordination increases, making movement safer and the nervous system responsive.
7. Darkness trains the speed of reaction. After all, logs, stones, crampons and holes that suddenly appear on the running surface require the body to immediately adjust the course or completely mobilize the spring properties of the musculoskeletal system, including the active mode of avoiding tree branches. This factor can also be considered as training for the development of intuitive abilities.
Fortunately, a thin reflective layer of transparent cells in the eyes of most animals returns light from an external source and, penetrating the retina, makes their eyes glow. Therefore, unlike the usual classic pedestrian, at night the animals can be seen well and far enough.
Reflective clothing is just as important as a flashlight. It is thanks to them that every driver or cyclist will notice you from afar, if they have any external lighting on. And also, of course, another runner with a headlamp. Today, reflective inserts on running gear are the norm and self-respecting manufacturers do not skimp on them.
If not, consider getting a mesh jogging vest with wide reflective stripes so everyone can see you from a distance.
Particularly prudent and careful runners in urban conditions additionally cling to the backpack red flashing light... It is better to buy such beacons for dual use, so that they are equally well and conveniently attached to both a backpack and a bicycle seatpost.
In general, the rule here is exactly the same as in cycling: the more you look like a Christmas tree, the more grateful you will be to drivers and pedestrians.
In uninhabited wilderness areas, as in former times, there is still a danger of being attacked by people with a wide variety of mental disabilities. In this regard, it is advisable for women to take with them for a run at least one physically developed man who is able to maintain a given pace and topic of conversation.
