Many people use the morning's time to exercise, jogging some weight-loss people like to choose, although the morning run is good, but also through the right way.
The main reason most people run is to burn calories, which is to lose weight, and some experts even think running fasting in the morning burns more calories than at any other time, depending on two things: your metabolism starts early and runs long enough , So that you can consume more fat.Second, if you run fast, you have to consume the only energy in the stomach, you know empty stomach is where your body stores fat.If you want to lose weight More effective, making running your first day of the day.
Morning run a month how much weight loss
In the full warm-up premise, jogging 20 minutes is almost fast energy consumption, reserve energy and fat began to mobilize to prepare for combustion, if this time to stop the exercise, not enough to achieve the purpose of weight-loss burning fat.
Therefore, in order to lose weight through running, at least run 20 minutes, 40 minutes is the expert recommended running time. So stick with it, plus usually pay attention to diet, a month will see some results, about thin 3 To 5 pounds.
The best time to run in the morning
In the morning, the day with the highest concentration of carbon dioxide and the most dust in the air can easily lead to respiratory disease this time out. Try to choose a time period of 7:00 to 9:00, when the air quality is slightly better.
Morning run method
1, before going to prepare for exercise
Be sure to do preparatory activities before running, which is to make the body from a relatively quiet state of gradual transition to muscle tension, improve the excitability of the central nervous system and organ activity ability to meet the needs of running.Can do the first swing arm, Legs, bend over, swivel, squat and other gymnastics movements, especially
Should pay attention to activities of the hip, knee and ankle. The whole body to achieve fever, body feel light, heart rate reached 85 beats / min or more, you can start running.
2, running to control the rhythm
Running must have a certain amount of exercise, to grasp the good exercise intensity is the key to running fitness.Measurement of exercise intensity generally use heart rate index.
(1) appropriate exercise intensity, the heart rate per minute 170-age number, such as the runner 40 years old, when he was running, the appropriate heart rate should be 130 beats / min or so.
(2) the number of exercises, time and distance. Youth 4 to 5 times a week, each time 30 to 40 minutes, a distance of 5,000 meters; middle-aged four times a week, each 25 to 30 minutes, the distance is about 3,000 meters Weight loss running time should be as long as possible.
Daily exercise is not a constant amount of exercise, according to the physical condition of a slight increase or decrease, such as practice 4 times per week, the amount of exercise can be large, medium and small to adjust better exercise increase must be strictly followed the principle of gradual and orderly, Must not be too hasty
3, after doing some relaxation exercise
After running must be done to organize (relax) exercise, so that the human body organs gradually restored from the state of exercise to a relatively quiet state.
Approach: can be slow to go some distance, do a few deep breaths, the time is generally 3 to 5 minutes.
