What kind of running helps you lose weight? Should you run in the morning or evening to lose weight? Running and losing weight

On the eve of the beach season, almost every second representative of the fair sex is thinking about losing weight. But how to lose weight without harm to health and enormous costs? For many years now, running has been considered the most effective and affordable way to lose weight. It will not only shape your figure, but also help strengthen your immune system. From this article you can find out how effective running is for losing weight in the evenings. Reviews from real people will help us understand this issue.

How to start running correctly?

Beginners need to decide on the intensity and duration of training. After all, the ideal workout for each person is selected individually.

Preparing to run

You should start preparing for an evening run with the right mindset. Cast aside all doubts and focus on the result. You also need to choose a time for training and a route. You shouldn’t start with difficult trails; it’s better to stop in a quiet, beautiful place. You can also choose music for your classes. Let it be unobtrusive and rhythmic. The right background music will help you create the right mood. Decide on sportswear and shoes. Remember, the main requirement for them is not beauty, but convenience.

Workout program for weight loss

Under no circumstances should you start running at speed; this can harm your health. The first 2 weeks are best spent walking briskly (20-25 minutes) and light jogging (5-7 minutes). Please note that before training it is necessary to warm up all muscle groups; violation of this advice can lead to sprains and even torn ligaments. During physical activity, be sure to monitor your health. The pulse should not exceed 130 beats per minute.

In week 3, it is recommended to extend the training time and add a faster pace to jogging. This transition is best done at 30-35 minutes. The total training time should not exceed 70 minutes. Because after its expiration, the body begins to consume energy reserves not from fat reserves, but from muscle tissue. For a beginning athlete, the distance should not exceed 7 kilometers.

An important point is proper breathing. When running, inhalation and exhalation should be done through the nose. In order to achieve the maximum effect from training, you need to learn how to maintain the correct body position. The legs do not need to be completely straightened, they should be slightly bent at the knees. And in order not to damage the joints and muscles of the arms, bend them at the elbows.

The benefits of evening running

Running is a universal sport. With its help, you will not only part with the hated kilograms, but also:

1. Strengthen your immune system;
2. Saturate the blood with oxygen;
3. Develop your cardiovascular system.

Even a short workout will give you a good mood, as well as healthy and sound sleep.

The effectiveness of running for weight loss

In order for your figure to become athletic, you will need daily training. In addition to regular exercise, do not forget about a low-calorie diet.

Evening jogging

Scientists around the world argue about what time of day running is most effective and beneficial. Some people believe that maximum results can only be achieved by playing sports in the morning. Others believe that it is best to train in the evening.

Running after a working day will help you get rid of stress and negative emotions, and will also help you stretch all muscle groups, which is especially important for people with sedentary work. In addition, running in the evening will make your sleep more restful and deeper.

Reviews about evening running

Approximately 95% of people who decide to start running note improved health and weight loss without exhausting diets. According to reviews, with regular training, blood pressure and the functioning of the cardiovascular system are normalized, and the nervous system becomes more stable.

Victoria, 31 years old

After the birth of my second child, I started taking birth control and gained almost 30 kilograms in 4 years. To fight extra pounds, I chose evening running. I trained with the children, they supported my idea with great enthusiasm. Jogging turned into an exciting game for us. In the first month I lost 4 kilograms. This became an incentive to train with great diligence.

Oleg, 28 years old

I have been working as a driver for more than 5 years. A sedentary lifestyle affected my health - severe back pain appeared. The attending physician advised me to go in for sports. I can't afford going to the gym, so I decided to stick to evening jogging. The first time was very difficult, my whole body hurt. However, over time I fell in love with this activity. The pain went away, and along with it the excess weight disappeared.

Inga, 21 years old

Looking at modern standards of beauty, I completely stopped liking myself. I couldn’t diet; I didn’t have enough willpower. A friend advised me to run for 20 minutes before bed. The result was not long in coming. Within 3 months I lost excess weight.

Natalya, 19 years old

Running for weight loss in the evenings will help you get rid of extra pounds. Reviews from people who have chosen this type of training indicate the effectiveness of this method of weight loss. In addition, regular exercise will help you strengthen your immune and nervous system and improve the functioning of your heart muscle.

Running helps bring it back to normal Not only figure. It regulates mental and physical health. The main thing is to decide on the running time.

The effectiveness of running for weight loss is an indisputable fact. They not only help you get rid of excess fat, but also create a great figure.

Running for weight loss

Several weeks of systematic training are able to create a real miracle, creating an almost perfect body. Plus, movement is good for your health. To make sure of this, you need to know when and how to run, and how to correctly formulate individual program.

Features of morning jogging

Disputes between supporters of morning and evening jogging are ongoing.

Preference is given to the early version those who work late, or those who belong to the category of people active in the morning hours, the so-called "larks".

Advantages and disadvantages

Pros Morning jogging has many benefits for weight loss. These include:

• Possibility for maximum load. A rested body is able to work more efficiently during training.
• Emotional charge for the whole day.
• Benefit for health. Morning exercise is clean air, a great start for engaging all organs, including of cardio-vascular system, a kind of brain launch.

The morning run has its disadvantages:

• Getting up in the morning is not acceptable for everyone.
• Jogging before work can be tiring at first.

To burn fat, you should run in the morning. from 2 times a week at the initial stage, up to 5 times when the body adapts to stress.

Before starting an early workout, you should perform a kind of ritual - take cold and hot shower, drink half a glass of still water(you need to have a bottle with you while jogging, in order to periodically take a couple of sips), take charging.

If a morning marathon is planned for tomorrow, it’s worth adjusting your routine the day before. daily regime. Dream must be full-fledged with duration at least 8 hours. Since the best time to fight fat on a running distance is considered to be the time period from 6 to 7 o'clock, and it is necessary to prepare for the race, then lights out should be planned approximately at 22.00.

Note! You should gradually get into the rhythm of the sport. In the first days, class time should not exceed 15 minutes. Later, the duration of the run can be increased up to 40 minutes.

In order to lose weight, you need to know how to run. Running is considered the best option in interval mode. At the same time, a measured pace alternates with a dynamic one.

Jogging should start with walking. It is allocated approximately 200 meters. Next 200 meter segment- This moderate running, and then the same distance is covered in intensive pace. All speed stages are repeated throughout the run in the same sequence.

This technique is most effective for burning fat. At the same time, excess fat continues to be destroyed after the end of the run.

It's better to go for a morning run without having breakfast. Then your own energy will be consumed and excess fat will be burned.

Afford light breakfast can only people suffering from anemia, hypotension or vegetative-vascular dystonia. They can snack on fruit, yogurt or boiled eggs in the morning. Perhaps the best option for this category of athletes would be evening classes. In this case, it will be easier to cope with the load.

Training program

• Systematicity of classes - 2 - 3 times a week, then - 5 times;
• Duration - from 15 minutes in the initial period up to 40 minutes with an established jogging schedule;
• Total distance - from 1 to 2 km;
• Temporarily alternating different running paces - moderate to intense— from 2 to 5 minutes.

Weight loss results from running in the morning

The effect of morning training comes a couple of weeks. The reason the body reacts quickly is that it is easier to speed up metabolism in the morning.

This results in a reduction in body fat in problem areas - hips, buttocks, waist.

The reduction in the fat layer occurs gradually, and does not cause sagging skin. As a result of exercise, you can not only lose a few unnecessary kilograms, but also gain beautiful body shapes.

Plus an additional bonus - health promotion.

What time is the best time to go for an evening jog?

Running in the evenings is often chosen by those who like to sleep longer. The evening schedule allows you to take your time, because the working day is already over. It is believed that the best period for jogging, which should help get rid of excess weight, is time from 18.00 to 20.00.

Advantages and disadvantages

The advantage of evening running is already body activity created per day. There is no need to “turn it on” after a night’s sleep or do a special warm-up. In the evening, those who have difficulty waking up in the morning feel especially comfortable while jogging.

Another advantage of such runs for those who work on a traditional schedule is the availability more time to workout. There is no need to rush anywhere in the evening.

Late run great removes negative energy accumulated during the day. Instead of “eating” stress in the evenings, accumulating extra pounds, you can spend time jogging for the benefit of your entire body.

Running in the evening has the same effect burner of all excess calories.

A sedentary lifestyle, frequent snacking on sweets, and drinks with a high sugar content manage to do their dirty work in a day and become reflected in the form of fat deposits in the waist area. And here running will come in handy.

If we approach evening running from a medical point of view, then people with vascular problems This type of training is more useful than the morning one. With vegetative-vascular dystonia, a morning run can be a difficult challenge. In the morning there is a high probability of fainting.

Evening classes have their own certain disadvantages: those who have problems with the nervous system. Overwork during training can result in poor sleep, and if you continue at the same rhythm, it can develop chronic insomnia.

Important! According to the degree of influence of jogging in the evening on weight loss less effective than morning classes. You'll have to wait for the result longer, and it may not be as noticeable as when running in the morning.

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Frequency, load selection, rules

During evening training at first time should be given to the body minimum load. Overload can manifest itself as muscle cramps, pain in the legs and back, and even insomnia. To lose weight you don't need to run every day. Enough 3 – 4 runs per week. And at the initial stage you can limit yourself to 2 lessons.

In the evening, it is not necessary to do exercises before training like in the morning. But to gradually introduce the body to a sports pace, it is necessary to warm-up before a run. To carry it out you will need no more than 10 minutes.

Photo 1. A set of simple exercises to warm up your muscles before running, which can be completed in 10 minutes.

In order to properly work out all muscle groups after an 8 hour working day, complex exercises will be required. Your warm-up should definitely include squats, bends, swings of legs and arms, jumping on one and two legs. You can take any ready-made set of exercises as a basis. By warming up the body muscles in this way, you don’t have to worry about getting injured during training.

For running in the evening for the purpose of losing weight, you should choose a combination of two tempo options - moderate and fast. Since the body is preparing for the upcoming rest, in the evening people without preparation should limit intense running, devoting more time to an average pace. Those who have been on a health-improving distance for a long time should also not overload themselves too much, and should use the method of changing the running rhythm.

The main principle of running is no discomfort. It is necessary to stop jogging if you feel short of breath, shortness of breath, pain behind the sternum or in the side. Flushed face or thickened saliva— signals to slow down. In this case, it is better to switch to a slower rhythm or pause the run.

You should carefully consider the choice places of study. It should not be located near highways or industrial enterprises.

Must remember! Dinner during the evening run should be light. It is forbidden having a lesson immediately after eating. You should have dinner with porridge, light salad or boiled fish an hour and a half before training.

If dinner is scheduled for the time when the workout is over, then you should remember that after classes Also, you should not immediately pounce on food. It is better to rest for about an hour, taking a shower at this time. After rest Don’t overload your body with heavy food, rich in fats and carbohydrates. After all, we are talking about weight loss, not sports training.

Training program

In order to achieve maximum effect and reduce weight, you should make lesson plan.

An evening running program should not resemble the training of Olympic athletes. For weight loss no maximum speed loads required.

The program must be something like this:

• First week classes. At the beginning of the training - 15-minute vigorous walking pace, then run at a moderate rhythm during 5-20 minutes. When conducting a workout, you should focus on the degree of preparedness, state of health and well-being when running.
• Second a week. Walking in a fast pace at the beginning of the workout for 20 minutes, then moderate run 5-20 minutes.
• Third week and subsequent ones. Running in moderate pace 15 minutes, intensive run 15 minutes. Alternate cycles.

Number of classes in Week there must be no more than 4 times. However, if there is pain or severe fatigue, classes should be canceled. You should also not go for a run when you are sick.

After an evening run you should take pulse. Its frequency should not exceed 130 beats/minute. After half an hour heart rate after finishing exercise should return to normal levels.

Training is being built according to the principle from less load to more. At the beginning - walking or jogging, then intense running. To lose weight, it is not the maximum duration of the load that is important, but its cyclical nature. This should be taken into account when drawing up a training schedule and when jogging.

Maximum time workouts while feeling good should not exceed 1 hour. If anyone assumes that by running longer they will get rid of fat deposits faster, then they are mistaken. Research shows that after an hour's jogging, the body will begin to destroy muscle tissue rather than fat.

The effect of running in the evenings

The effect of evening classes not as noticeable as morning ones jogging. The body's peak activity occurs in the morning.

Therefore, the results of those who run in the evening may be slightly different from early runners. But nonetheless, over time, fat deposits on the sides will begin to decrease.

With the right approach, jogging in the evenings will help to a certain extent solve the problem of extra pounds and keep the body in good tone, which is also important for maintaining optimal weight.

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The video talks about some of the features of evening and morning running for weight loss.

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Content

The most important race among girls is to have a slender figure that would delight everyone around them. When the search for an effective method for burning kilograms begins, all possible options are used. Is it possible to lose weight from running, does it help if you run every evening or morning for one, two or three weeks? Yes, this type of load has the maximum effect on fat burning processes in the body. The main thing is to choose the right program and follow all the recommendations.

Running while losing weight

When it comes to the fight against excess weight, everyone immediately thinks of morning or night jogging. Those who doubt whether it is possible to lose weight through running can look into any training program and see that this is a mandatory item in all complexes. This can be jogging on a treadmill or outside at any time of the year. It should be understood that it is not the fact of daily cross-country that affects weight loss, but the adjustment of nutrition and increased calorie burning. Running when losing weight is the main tool for accelerating metabolism in the human body.

How does running affect weight loss?

To evaluate the help of jogging in losing weight, it is necessary to understand the processes that occur in the human body. Weight gain occurs due to the fact that a person consumes more calories than they burn in a day. The body turns excess elements into “reserves”, which are deposited on the waist, buttocks and thighs. In order for these deposits to be used, energy costs need to be increased. This is the answer to the question of whether running helps you lose weight.

When a person begins to train his body, there is a need for additional energy supply. First, it extracts energy from carbohydrates, then the body begins to break down fat. Running affects weight loss by increasing energy consumption, but the duration of the session must be long for the “Queue” to reach fat deposits.

What makes you lose weight when running?

Some beginners set a goal to lose weight in a specific place. The body immediately loses weight everywhere, and not in individual parts, but sometimes some areas reduce fat faster (this is an individual characteristic of each person). Therefore, the answer to the question of what loses weight when running is everything: arms, legs, waist, chest, back and buttocks. The fat burning process affects all parts of the body, promotes overall weight loss and volume reduction.

How to lose weight by running

You need to realize that you won’t be able to lose weight with cardio alone. It is very important to stick to a diet so that you can lose weight by increasing the burning of calories and reducing their intake into the body. Once you achieve this balance, it will promote weight loss. You can lose weight by running only if you exercise regularly. You can’t run only in the summer; you need to train in the winter, for example, in the gym on the track.

You can only activate the fat burning process if you raise your heart rate to a certain value and maintain it for a long time. Typically, people jog to lose weight. This helps to raise your heart rate by 20-30 points from the usual rate, increase the body's energy consumption by activating muscles and start the process of breaking down fat deposits. You can achieve truly tangible results only with regular jogging.

How many times a week should you run

If you jogging (low speed) and don't put too much stress on your body, you can go for a run every day. It is harmful to the body if, in an effort to lose weight, you overstrain your joints and muscles. The optimal long run is an hour, this is enough to start the fat burning process and not overstrain the body. Does running make you lose weight if you do it once a week? No, this will not be enough to optimize metabolic processes and increase energy costs.

How many times a week you need to run is determined by each athlete independently, but the number should be at least 3, otherwise you may not expect a positive result. It's better to plan your route in advance if you're training outside. At first, 1-2 kilometers will be enough for the body to begin to get used to the loads. Over time, you should increase your laps to 5-6 km and run non-stop. If there is a stadium nearby, you can study there to make it easier to count the distance traveled in circles.

What's better to run in?

For classes, it is important to choose comfortable clothes, especially shoes. For road running, running shoes with good arch support are a must. A serious load is put on your legs when running on asphalt, so they get clogged and tired very quickly. What is better to run in if you train outside:

• comfortable sneakers that support your feet;
• a T-shirt, and on top a light jacket that can be removed when the body warms up;
• pants that do not restrict your movement and shorts if you train in the summer.

Running on rough terrain is much more comfortable because the ground makes running more comfortable, and fresh air helps you lose weight faster. You should exercise outdoors only in the warm season; in winter, cold air can cause colds. Be sure to monitor your breathing when running; if you breathe incorrectly, you will quickly get tired. You need to inhale through your nose, exhale through your mouth, always for the same number of steps, for example: inhale for three steps, exhale for three steps.

When is the best time to run?

There are many opinions regarding which running is more beneficial - in the morning or at night (evening). Considering that each person’s body is individual, there is no single correct answer to the question of when is the best time to run to lose weight. The goal of these workouts is to lose excess weight, and not to harm your health, so you should train when you feel most comfortable doing it. For example, many find it very difficult to get up in the morning, and jogging will put a lot of stress on the body, and such shocks will not help you lose weight.

Is it possible to run in the morning?

A person must listen to his individual feelings. Whether you can run in the morning depends on how you feel afterwards. When receiving a charge of vigor, increased muscle tone, and a feeling of energetic awakening, be sure to adhere to this regimen. Right before eating, go out on the track and “crank” a couple of kilometers to lose weight.

If jogging for weight loss in the morning only causes malaise, nausea or headaches, you should abandon this idea and try going out for a run in the evening. Remember that stress activates in the body completely different processes that help a person lose weight. Is it possible to lose weight from running in the morning if it has a negative effect on the body - no. This type of training will not promote weight loss.

At one time I did not avoid this mistake. My training was like two peas in a pod: the usual 10 laps around the stadium every day.

When we do the same thing every day, the body adapts and begins to spend fewer calories on the usual activity. From a survival point of view, this is very good, but for weight loss it is not at all cool. Each workout makes it a little easier to run the same distance. Even if you still sweat and feel tension in your legs, your metabolism slows down.

This is such a meanness: you spent so much willpower to pull yourself out for a run, but you burned one and a half times fewer calories than a week ago.

Study Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises, conducted at the University of Tampa, showed that the same running training, for example, running on a treadmill for 45 minutes at the same pace, without intervals or maximum acceleration, helps to reduce weight only the first time. People lose a few pounds in the first month of training, but then the weight plateaus. Why is this happening? Within a week, the body has adapted to the stress, and now it does not need to strain to such an extent to burn fat.

E'Lisa Campbell/Flickr.com

This is why strength training is considered more effective for weight loss than running at a moderate pace. Lifting weights whips up your muscles, causing micro-tears in your muscles. The recovery process requires energy, which means you burn more calories not only during the workout, but also for a day or two after it.

In other words, strength training and cardio training have different mechanisms for burning calories.

With cardio, everything is simple: you can run for 30 minutes at an easy pace and burn 200 kcal, or not exercise, but eat 200 kcal less. The effect will be the same.

With strength training (or with sprints, but more on that in the next paragraph) everything is different. Calories are burned not only during exercise, but also after it.

2. You run longer, but not faster.

In any type of activity, intensity is of great importance. As a rule, new runners choose a pace that they can maintain for a long time.

This is great for endurance, but not great for weight loss. During the study Physical Activity and Weight Gain Prevention, the results of which were published in the Journal of the American Medical Association, analyzed the fitness habits of more than 34,000 women. It was found that to maintain (not lose!) weight, they use an hour of moderate exercise per day - that's about 5 kilometers of walking.

Instead of training for a certain time, challenge yourself to reach the desired level of difficulty. Let's say the third difficulty level on a treadmill is a four on a scale of one to ten. What happens if you go to an eight or nine on this scale in a very short time? The answer is obvious: you will lose more weight.

In the process of research Run sprint interval training improves aerobic performance but not maximal cardiac output, conducted at the University of Western Ontario, compared short, intense exercise with longer, but less strenuous cardio exercise. One group of subjects performed six 30-second sprints, the other did moderate-intensity cardio exercises for 30–60 minutes.

The results were astounding: the sprinters burned twice as much fat despite training for much less time.

In terms of its effect on the body, sprinting can be compared to strength training. Your body needs to replenish ATP reserves, convert lactic acid into glucose, and after heavy exercise, restore hormone levels in the blood. All these processes force the body to work harder and burn more fat, which does not happen during quiet aerobic exercise.

3. You focus too much on calories.

The calorie counter is the real enemy of a losing weight person. It causes you to misjudge the impact of your workout on the amount of energy expended.

You are mistaken in thinking that you mainly burn calories during training. A huge amount of them is spent simply on maintaining life: sleeping, standing, eating, thinking. What you spent in the gym simply pales in comparison with the energy costs of normal daily activity that has nothing to do with sports.

Therefore, it is not important how many calories appear on the monitor of a cardio machine, but how your workout will affect the expenditure of calories in everyday life.

Running simply burns calories, while sprinting or strength training increases muscle size. And the larger your muscles, the more calories your body needs to maintain them.

4. You don't try other types of cardio.

If you love long endurance runs and want to use them to lose weight, I have bad news. The Journal of Strength & Conditioning Research found that running long distances at a leisurely pace reduces muscle strength and slows muscle growth. To verify this, just look at the figures of marathon runners.

Researchers at Stephen F. Austin University say that even if you run at high intensity and on an incline, cycling is still more effective at building muscle and burning fat.

However, it cannot be said that running is useless for losing weight and has no benefits at all. It's just that if you want to lose weight faster, there are more effective workouts. Choose cycling (especially high-intensity cycling) rather than going for a long, leisurely run or leisurely walk.

5. You run too much

Maybe the number on the scale isn't changing because you're running too much? We are talking about really serious loads when the body simply does not have time to recover after training.

Exercise improves health, but it also puts stress on our bodies. If you exercise too much, it affects your hormonal levels, and hormones play an important role in weight gain and loss.

During exercise, cortisol levels increase. There's nothing wrong with this, but when combined with chronic stress, this hormone can cause insulin resistance and cause your body to retain fat despite your best efforts.

Study Overtraining, Exercise, and Adrenal Insufficiency, published in the journal Hormone Research, found that long-distance running increases cortisol levels over the long term. This can cause inflammation and slow recovery, destroy muscle tissue, increase fat, and reduce immunity.

If you suffer from long-term stress—whether it's from working out too much or not eating enough to recover—it harms your thyroid and slows your metabolism, making it much harder to lose weight.

Bottom line

So, if you start running an hour a day and the weight isn't coming off, try reducing the amount of cardio, replacing jogging at a leisurely pace with sprinting, and adding strength training. Most likely, a pleasant surprise awaits you.