Running for weight loss in the evenings: reviews and recommendations. Running in the evenings and all about the benefits of evening jogging How to run while losing weight

Physical activity is one of the most important in order to maintain a beautiful, toned figure and fight excess fat deposits. If they are used alone, the result may not be encouraging - excess deposits will go away and weak muscles will remain. And the effect without an active lifestyle will not last long. One of the most popular ways to keep fit is running to lose weight.

The effectiveness of running for weight loss is very high, since during it the metabolism accelerates and a lot of energy is released. Thus, jogging helps burn calories. In addition, the circulatory system is saturated with oxygen, which improves the functioning of all organs and tissues. Regular exercise helps strengthen muscles, tighten your figure, improve your health and appearance.

The main advantages of running:

• the body's resistance to any viral diseases increases and performance increases;
• the body is cleansed of waste and toxins, all of which comes out through sweat;
• lowers the level and improves metabolism;
• all cells are saturated with oxygen;
• running is considered the best way to take a break from any type of activity;
• coordination of movements improves;
• the functioning of the entire cardiovascular system improves;
• helps.

Undoubtedly, it is not a miracle diet on which you can... You need to tune in to the fact that a positive outcome is real with regular and daily practice. Success will appear after a few weeks of training, but there is no doubt about its appearance.

How to run correctly? The body needs to be accustomed to any physical activity, including jogging, gradually. First, you need to listen to how you feel – you shouldn’t run too hard or when something hurts. All people are different, and adaptation will also be different for everyone, some will be able to get used to it quickly, while others will need much more time.

It is likely that you will have to start not with jogging at all, but with regular walks on foot, gradually increasing the distance and walking speed. Everything will depend on individual physical fitness, weight, and general health. And by the way, people who suffer not just from excess weight, but also from obesity, must definitely visit a doctor and get permission to run during a consultation. But even if there are no contraindications, you should not immediately load the body to its fullest, it will not appreciate it.

For training, you need to choose a place remote from people and trails. Perhaps it will be a school stadium in the evening, a park, a field or a path in the forest. It will be better if the surface is not completely flat, but with ups and downs. It is also better not to run on asphalt, because it is more traumatic.

Any run always begins with a ten-minute warm-up and ends with stretching, the duration of which for each muscle group is 15 seconds.
Beginners should start with small runs of 15–20 minutes. It is advisable to run at an average pace so that the body does not get tired, but the work of burning calories and excess fat begins, and all metabolic processes are activated. You need to accustom your body to jogging 3 times a week, gradually increasing their duration to 60 minutes.

It will be difficult to run for the first 10–15 days: untrained muscles will ache and constantly remind themselves. But you just have to endure this period of time and jogging will become a habit and will begin to bring you pleasure, because during the period of running, serotonin is produced - the hormone of happiness. Regular jogging will guarantee a constant good mood throughout the day.

In order not to risk your health, you need to measure your own pulse before and after running. The best activity is considered to be one in which the pulse is 120-130 beats per minute. But the increase should not be higher than 70% of the initial heart rate, which was measured before the run. The pulse should return to its previous levels 25–30 minutes after the end of the lesson.

Interval running will be more effective than regular running. With this type of jogging, you alternate between fast running for short distances and slow running for long distances. The results will please you - running at a normal pace helps you lose 300 grams in 30 minutes, and interval running will give better results - up to 500 grams in the same 30 minutes.

For those losing weight, we offer an interval running plan for weight loss for 10 weeks:

If desired, amendments can be made as necessary.

You need to follow a few important tips on how to run to lose weight:

• throughout the entire workout you need to monitor your breathing, especially when switching to a faster pace - all running results will come to naught if your breathing is incorrect;
• you should not rush to increase the pace: fast does not mean better. Convenience is much more important here; the optimal running speed is individual for everyone,
• you need to try different types of running: running long and short distances, jogging, with or without obstacles - the most important thing is to decide which of these types is suitable for the body;
• breathing should only be through the mouth, both inhaling and exhaling;
• the choice of shoes and clothes for running requires special attention - you don’t need to expect to save money, but it is best to prefer products from well-known and proven brands of sportswear, because we are talking about health.

Depending on when you run, it can have different effects on your body. Morning jogging will help strengthen the nervous and cardiovascular system. Running during the day is the best way to strengthen your muscles. Evening running is useful for maximum weight loss and burning extra pounds.

So if your goal is to lose weight, the best choice would be an evening run, which will burn calories well.

But if evening running is unavailable for some reason, then you shouldn’t give up morning jogging. Although it is not as effective for weight loss, it is still capable of improving the condition of the body and burning calories.

For proper jogging, you need to run in the morning on an empty stomach, just before breakfast. In the evening, the best time is 2 hours after or 1 hour before the last meal. To improve muscle tone, it is advisable to take a contrast shower before training. After a run, the shower should already be warm.

In general, the main periods of best readiness of muscles for loads are from 6.30 to 7.30, from 11.00 to 12.00, from 16.00 to 18.00.

Running also has contraindications. It is forbidden to run:

• those who have diseases such as cardiovascular failure, heart disease;
• with various diseases during exacerbation;
• with any inflammatory processes;
• with peptic ulcer of the stomach and duodenum;
• with diseases of the spine that are associated with deformation of the vertebrae (osteoporosis, osteochondrosis and others);
• those who have recently undergone any injury or surgery;
• with severe myopia, which begins at minus six;
• for any disturbances in the functioning of the endocrine system;
• for bronchial asthma;
• with flat feet.

Running for weight loss, like any other workout, has a lot of reviews. Among them there are a variety of different ones.

Olga, 22 years old.
At first I only ran in the morning, but then due to my schedule I changed my mind and started running in the evening. After running I feel great!

Galina, 42 years old.
I’ve been running for a little over two years, and during this time my result is minus 17 kilograms.

Anna, 37 years old.
With the help of running, I not only lost three sizes, but also returned my deteriorating health back to normal. In the summer I run at the stadium near my house, and in the winter on a specially purchased treadmill. At the very beginning, I was embarrassed and thought that my jogging would only make my neighbors laugh, but during this time not only did they not laugh at me, but my neighbor joined me, and now we run together.

Irina, 29 years old.
I learned that the best way to combat large fat deposits is interval running. I started using it, there are results, but they are quite modest - 3 kilograms. But for me this is additional motivation.

Kira, 26 years old.
I haven't lost any weight from running. I ran for an hour and uphill for several days. I burned the maximum amount of calories – about 400. I ran both on my own and under the supervision of a trainer. My performance and endurance have definitely increased; if at the very beginning I was out of breath and tired, then I felt better, but my weight didn’t move an ounce.

Video about running for weight loss

Video about how to run properly for weight loss

When is it better to run, in the morning or in the evening, to lose weight? Not only girls and women began to ask this question. Nowadays, more and more men are suffering from excess weight. For example, men aged 25-40 experience all the “delights” of poor nutrition and a sedentary lifestyle. Hypertension, cardiovascular diseases, problems with potency - this is the price to pay for liberties in nutrition and a sedentary lifestyle.

It is impossible to change all your habits in one day. If you can give up your favorite foods simply by not buying them, then going to the gym may be difficult. Therefore, running is a cheap and accessible way to improve health and lose weight for any person. But in order for jogging to bring the greatest benefit, you need to do it correctly and adhere to regularity.

What time is best to run? Your training schedule should be tailored to your personal circumstances. However, when creating a routine, you need to take into account that running for weight loss should also contribute to your health and simply bring pleasure. If a person does not feel a surge of strength and vigor after a morning or evening jog, 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 from 6 to 8 am is most effective for weight loss. 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 sugar level. Therefore, in order to obtain energy for the load, the body will begin to intensively burn fat. But for this process you need to run for at least 40-50 minutes, since calorie burning begins after 15-20 minutes of running. If it is difficult to run for about an hour, you can distribute the loads several times during the day.

The reason that morning running is better than evening running is that all cardio on an empty stomach burns subcutaneous fat more effectively. Experts say that 30-60 minutes of running in the morning increases energy consumption 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 metabolic processes are normalized, the weight will begin to disappear faster.

Even small errors in eating throughout the day will not have a negative impact on weight loss; they will become regular, and not from time to time. While running, all muscle groups are used, the blood is saturated with oxygen, therefore metabolism accelerates and calories entering the body are burned. If you exercise 3 times a day for 15 minutes, you won’t have to worry about eating sweets.

Exercising in the evening

Experts investigated the question of when is the best time to run to lose weight and came to the conclusion that morning running is more beneficial, but there are also many advantages to evening workouts. 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 be a catastrophic lack of time for a morning jog. And at the end of the working day there is an opportunity to take care of yourself.

Plus, the benefits of running in the evening aren't just about burning calories. Thanks to training from 18.00 -20.00, it is possible to warm up well, especially if the work is sedentary, and relieve stress.

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

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

When playing sports in the evenings, you need to remember that excessive exercise is harmful. Insomnia may develop. You need to run 3-4 hours before your 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 load, then you can alternate between different types of running. Before going on the treadmill, you should refrain from eating for 1.5 hours.

To better prepare your body for an evening run, do a short warm-up. This introduction will help the body begin to burn fat faster when running. The following exercises are suitable for warming up:

• squats;
• swinging legs;
• tilts in different directions;
• exercises for hands.

Do not run on asphalt surfaces. This has a detrimental effect on the joints and spine. After jogging, you should not stop immediately. To stabilize your heart rate and breathing, you need to walk at a calm pace. To achieve your weight loss goal, it would be good to run not every day, but 3-4 times a week. This will help 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 is it better to run, in the morning or in the evening, decide for yourself. But remember that there are different ways to run. Interval sprinting refers to a series of slow and fast running segments. This workout promotes good weight loss and builds endurance. Fast running is perceived by the body as a signal for the rapid breakdown of glycogen. Therefore, carbohydrate reserves are spent quite quickly during such training. Tempo running is different in that you need to run a long distance at maximum speed.

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

Many words have been said about the benefits of simple running. This kind of load helps to maintain a beautiful figure. Quite often the question is asked whether running will help you lose weight. This is exactly what will be discussed in this review.

What processes does jogging affect?

While jogging, your metabolism accelerates. A huge amount of energy comes out. Due to this, calories are burned. In addition, while jogging, the circulatory system will be enriched with oxygen, thereby promoting the best functioning of absolutely all organs and tissues. Therefore, the answer to the question of whether running will help you lose weight will be positive. However, you should understand that this must be done regularly. This is the only way to tighten your figure, strengthen muscle fibers, and improve your health.

Naturally, jogging is not a quick miracle diet in which you can lose several kilograms in a day. We must prepare for the fact that the result will be achieved only through regular exercise, and it will be possible to see it only in a month. But it should be noted right away that it is worth it.

So, answering the question of whether running will help you lose weight, you should immediately figure out how to do it correctly. The body must be accustomed to any physical activity. And running in this situation is no exception. Try to listen to your feelings. At first, you shouldn’t run too hard. Also, exercise should be stopped immediately after any pain appears. For some people, the adjustment period will not last too long, but there are others who need more time to prepare.

You may need to start not with jogging, but with simple walks. Gradually you will need to increase the distance and pace of walking. Much depends on your level of physical fitness. When asking the question of whether running will help you lose weight, you need to know this. In addition, before you start jogging, you should consult your doctor.

The place for jogging should be away from highways and large crowds of people. You need to choose a park, stadium or path in the forest. The surface does not have to be flat. The presence of descents and ascents will only speed up the weight loss process. In addition, it is better to avoid places with surfaces such as asphalt. It increases the risk of injury. You should know this if you have a question about whether running helps you lose weight.

Reviews about jogging. What should newbies do?

If you have just started exercising, then at first the jogging duration should not exceed 15 minutes. The pace must be taken at an average, non-exhausting pace. This intensity of running will have a beneficial effect on the body, burn calories and speed up metabolism. In addition, the athlete will not get tired longer. As numerous reviews from athletes show, if you are a beginner, then it is best to run no more than 3 times a week. You should gradually accustom yourself to daily jogging.

If you are thinking about whether running helps you lose weight in your legs, thighs or stomach, then you should prepare yourself for the fact that after the first run the muscles that were used will ache. But it's worth enduring all this. When the pain in your aching muscles stops bothering you, you will begin to enjoy your daily activities. This is due to the fact that during jogging, serotonin, which is known as the happiness hormone, begins to be released into the blood, so regular exercise will improve your mood.

It is necessary to monitor your health

If the question arises about whether running helps you lose weight in your stomach, legs or thighs, then you should understand that there are certain health risks. Therefore, it is necessary to monitor your heart rate by measuring it before and after running. The most effective activity will be considered if the pulse does not exceed 130 beats per minute. In general, it does not increase in frequency by more than 70% of the initial state. In addition, your heart rate should return to its optimal state within half an hour after exercise.

Will running in the morning help you lose weight? You should know that the highest effect can be achieved if you alternate a fast short-distance race with a long marathon. If jogging for half an hour helps you lose up to 300 g of weight, then interval training will help you get rid of almost 500 g.

What should we not forget?

1. When jogging, you need to monitor your breathing, especially if you run at a fast pace. If you breathe incorrectly, the result will be extremely bad.
2. There is no need to rush to increase the pace. Speed ​​does not mean efficiency. Consider how convenient it is. It is necessary to select the optimal pace at which the quality of running will be maintained.
3. Try different types of runs: long and short distances, with obstacles on the track, jogging, etc. It is important to figure out what is best for you.
4. Particular attention should be paid to sportswear and shoes. Give preference to those brands that are known, since speech primarily affects your health.

When to run?

You also need to decide on the time of running: in the morning, afternoon or evening you get a different effect. With morning jogging you can strengthen your nervous and cardiovascular systems. If you run during the day, your muscle fibers will be used to a greater extent. Evening running allows you to burn calories and fat.

Therefore, if you are wondering whether running helps you lose weight, it is better to move your exercise to the evening. However, it is worth understanding that morning jogging also has a beneficial effect on the body. They strengthen muscles and allow you to burn fat.

Can running in place solve the problem of losing extra pounds?

Or maybe you are interested in the question of whether running in place helps you lose weight? The answer is yes. It can also help make your skin more elastic. If you are not prepared for such a workout, then you should start with a few minutes, gradually increasing the time.

The maximum effect of running in place will be obtained if you do it a few hours after eating. After classes you should not eat for about 1 hour. It is advisable to exercise when you are in a good mood.

In what situations is running prohibited?

Running in the morning is not beneficial for everyone. You should not jog if:

1. There are diseases of the cardiovascular system.
2. There are any diseases that are in the acute stage.
3. There are inflammations of any origin.
4. There is a stomach and duodenal ulcer.
5. There is pain in the spine associated with its deformation.
6. Injuries were suffered. You should not run after surgery.
7. Varicose veins are present.
8. There is severe myopia, bronchial asthma, flat feet or disorders of the endocrine system.

Conclusion

Thus, based on all of the above, we can conclude that running will help you lose extra pounds, but this requires regular jogging. There is no need to give yourself any indulgences, and then within a month you will be able to see the first results.

Is running in the evening effective for losing weight when most fitness magazines advise? run in the morning? Some instructors actually think morning runs are a better idea - having a workout as the “first thing of the day” will make you less likely to procrastinate. Yes, and cardio on an empty stomach is a tough, but proven method of training. However, all lofty fitness matters come up against harsh reality. Most modern city dwellers wake up in such a “wonderful” state that serious training is out of the question. After all, if you hate morning exercise with all your heart, it will add nothing but an extra dose of stress hormones to your body. Therefore, it is better to train at a comfortable time, working with full dedication and pleasure.

First of all, running allows you to solve two problems - to warm up after a hard day, especially if your job is sedentary, and to relieve unnecessary emotional tension and stress. The benefits of running for those who relieve stress by eating excess food has been proven by scientists from the University of Maryland. True, the same scientists published the results of a study in 2001, according to which jogging has no effect on metabolism. So, should we quit and go to our favorite sofa?

In any case, running helps burn calories. A not very talented novice runner spends about 500 kcal, for the same time spent doing step aerobics - no more than 400 kcal. And the body will burn a “bonus” 50 kcal in the first hour after the run, simply recovering.

Running in the evening helps improve sleep, which means it helps balance leptin and ghrelin levels. This will benefit your diet - you will stop overeating due to a “ghrelin attack” and the weight will go down. All this is only true if you follow simple recommendations.

First of all, think about your route. You're more likely to run consistently 3-4 times a week where there is light and decent coverage. If there is no safe park with lanterns nearby, you can consider the option of treadmill. You can always increase the load on it by adding incline and speed and easily track the results. Otherwise, your dreams of losing weight by running will be dashed by the harsh reality of unlit parks and fear.

Also, think about when exactly you will be running. It's no secret that many people miss their evening workouts due to the inability to finish work early. “Squeeze” your daily activities, throw out all unnecessary types of activity so that there is enough time for jogging on the training day in any case.

The last “preparatory” tip is to figure out your nutrition before you start running seriously. If you eat sweets 2 hours before training, the exercise will not be very effective in terms of burning fat. This scheme has proven itself best - for breakfast a protein-vegetable or protein-fruit dish, for example any dietary cottage cheese casserole, for second breakfast - a quarter portion of any porridge, lunch - a protein and vegetable dish, a pre-workout snack - something like cottage cheese or yogurt, and dinner - protein and vegetables. Don't panic, to lose weight, you don't have to run every day; on days of strength training, increase the amount of carbohydrate energy through cereals and bread.

Otherwise, the “evening” running patterns are absolutely identical to the morning ones, and you don’t need any special training plan.

After the cold winter period, many boys and girls are thinking about getting in shape for the summer. This is especially important for representatives of the fair half of society. Since after the winter holidays, pronounced marks remain on the body in the form of extra centimeters, and on the scales in extra kilograms. Guys want to dry off before the beach season in order to make a good impression on the opposite sex. As a result, sooner or later everyone comes to take care of themselves. The most accessible way to solve this problem is running.

So, why is running so useful, what types of running exist, what is their difference?

Running is beneficial because it develops your cardiovascular system, warms up your body while running, and speeds up your metabolism.

Running can be divided into three groups:

1. Morning– helps strengthen the cardiovascular system of the nervous system,
2. Day– useful for strengthening the human muscular skeleton,
3. Evening– it achieves the greatest effectiveness in losing weight.

Running and losing weight

Now let's figure out how to lose weight by running in the evenings?

So, if you definitely decide to lose weight by running, then the most effective time for these activities will be in the evening. This type of running will contribute to the greatest calorie burning. You should run in the evening two hours after eating and one hour before eating. In general, the main optimal time period for running is from 16:00 to 18:00. So, try to conduct your studies in this interval.

Jogging for 10-20 minutes does not help much in burning fat. Because during such a run, your body produces energy from glycogen. This can last quite a long time, up to 40-50 minutes. But as soon as your body's cells stop producing enough glycogen, your body starts burning fat cells. Therefore, if you want to lose weight by jogging, then you need to run for more than 50 minutes, i.e. The body warms up in 40-50 minutes, then we run for 10-20 minutes, burning fat.

In the process of jogging for more than an hour, a period of time may appear when the body has used up its glycogen reserves and fat has not yet begun to break down. During this period, the body burns muscle protein.

If your goal is to get lean without losing muscle mass, then long jogging is not for you. So what to do if you want to lose fat mass, but not lose muscle volume? Interval running is suitable here. It consists of alternating running at maximum and resting, for example: the first 100 meters - just walk, then 100 meters - jogging, then 100 meters - running with maximum effort. And so on for 30-40 minutes. Another interesting point about this type of running is that after it ends, the body continues to burn fat for another 6 hours.

When running, it is best to alternate between fast running and slow running. This will not help you quickly get used to the same loads; as a result, more fat will be burned. Running should bring you a good mood, pleasure and a feeling of freedom. To avoid getting bored, take your player with you and enjoy the process!

Equipment

Natural clothing is best for running. It should be light and comfortable. You will also need good running shoes, they will soften the shock and unevenness of the road on which you run. For best results, girls need to purchase shorts for weight loss. This way, while running, the body will sweat profusely, which helps burn fat deposits and resolve cellulite.

Losing weight through running is really possible, moreover, it is useful. The most important thing is to run regularly. And in just a few weeks you will see results that will delight you. You will notice that you have vital energy, lightness in your body, a cheerful mood and a great mood for the whole day. Lose weight with pleasure!

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