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

People who go in for sports often cannot come to an unambiguous solution to the question: when is it better to run. On the one hand, it seems to be in the morning, because the body is not weighed down by food and the load of the working day. On the other hand, in the evening, when the maximum performance of our body is reached. Today we will try to put everything on the shelves and find out: what time of day you need to choose for training in order to achieve certain goals. What affects weight loss, and what affects the increase in lean body mass?

When and why is it better to run?

With the advent of the warm season, there are more and more people who want to take up jogging in the open air. The most common motivational reasons for this type of workload are:
• Burning deprivation of fat mass;
• Endurance training of an organism that has stagnated and weakened after hibernation;
• Improving the muscle frame (gaining muscle mass).

There is a hypothesis: that, starting running early in the morning on an empty stomach, the body has to take fat reserves to provide it with energy in its fat depots, because. during the night, all the food in it has already been digested and there is no more energy to take from. However, this applies only to the category of runners who want to get rid of body fat. As for athletes who consider gaining muscle mass as their goal, the opposite is true, agrees estet-portal.com. That is, "hungry organism"; will begin to "eat" Your proteins in the muscles and their mass will decrease. Therefore, in this case, if you want to run in the morning:
• Get up at 6-7 am;
• Be sure to have breakfast (boiled eggs, juice and bread will be just right);
& bull; Leave time to digest food and get energy into the body (30-45 minutes);
• Go for a run.

How long do you need to run to burn the maximum amount of fat mass?

Another reason for the disputes of seasoned runners: how best to run so that the load is maximum and healthy. To set the correct pace, you need to calculate it using the formula: heart rate = 220 – your age. Consider an example and calculate the required load at the age of 30: 220-30=190. To run at low intensity, your heart rate should beat 65-75% of the figure obtained (for beginners), for high intensity, you can 75-85% with classes of 45-60 minutes, which will help you lose extra pounds as much as possible.

Also keep an eye on sweat production. If your clothes stay dry during the first 10 minutes of your workout, you can increase the load by 10 strokes per minute.
To burn 1000 kcal (which is one full snack at McDonald for example) a person with an average body weight of 70 kg at a low load (65-75% of the received heart rate) will need 1 hour 40 minutes. At the same time, pizza is driven in 35 minutes of running, a can of cola for – 14, and a chocolate muffin will cost you 47 minutes of workload.

When is the best time to run to lose weight?

Scientists have repeatedly conducted studies on the effectiveness of jogging and found out that with a maximum aerobic load, the body's endurance is 20% more in the evening (17-20 hours) than in the morning (06.30-09.30). One of the features of this phenomenon is a higher body temperature in the evening than in the morning. Therefore, they came to the conclusion that it is better to perform anaerobic exercise in the evening, but only in order to build muscle mass, since elevated temperature accelerates metabolic processes. While daytime is more suitable for cardio and strength training.

If you want to get rid of extra pounds, your time – morning. As we found out, the body will take energy from your fat depot for running, due to which weight loss will occur. Besides,

Recommendations for losing weight with running

In order for the effect of fat burning to be permanent, you need to reorganize the nutrition menu. Therefore, for breakfast after such a load, fiber and lean protein are more suitable:

• cauliflower or broccoli;
• lean fish varieties;
• low-fat cheese and bread;
• wash everything down with green tea.

An important part of training – it's a regularity.

You can't effectively lose weight by maxing out on the weekend and doing nothing during the week. You also need to consider that the less you run, the less high-calorie your food should be. So, for example, if your norm is 2000 calories per day, and you run 30 minutes a day, then at 2500 kcal, you will have to run about twice as much.

Run for maximum health benefits with estet-portal .com.