Running is the most unpretentious sport. No technical means, special buildings, premises are required, run anywhere. You can do it in the morning, in the evening, as it is more convenient. But a morning run is preferable. Why and what is the use?
Health Benefits of Running in the Morning
The benefits are undeniable. The tone increases, the efficiency increases.
It is also useful for strengthening health, body, general psychological state:
- The muscles of the body are strengthened.
- The heart and blood vessels become stronger, the supply of the body with nutrients improves.
- Lungs develop. Their volume is increasing. The result is that the tissues of the body are better saturated with oxygen.
- Jogging in the morning increases your appetite, which is very beneficial. For the body to function properly, breakfast is the most important meal. Increases vital functions. Running in the evening can help you sleep better.
- In the morning, there are practically no carbohydrates in the human body, fats burn faster. This means that physical activity helps to lose weight, which is undoubtedly beneficial. Prevention of diabetes, heart disease.
- The general psychological state of the student also improves. Self-esteem rises, confidence, calmness, strength of character appears.
It is useful to run, even in the morning, even in the evening, but there are contraindications. When starting classes, you need to consult a doctor.
The effectiveness of jogging in the morning for weight loss
Mostly people run in the morning to lose weight. The method is very effective. After a month of training, the results are visible. Calculated - in a week you can lose 1 - 3 kilograms of weight.
But to get the desired effect, you need to refuse:
- from flour;
- fatty foods;
- smoking;
- drinking alcoholic beverages.
Why is it better to run in the morning? The fact is that at this time (approximately, from 5 to 7 o'clock) the highest biological activity (the first peak) falls, loads are transferred more easily, exercises are more efficient, metabolic processes are accelerated, calories are burned faster.
Why is jogging preferable to other activities? For comparison (per unit of time):
- 100 kcal burns at the computer;
- while walking (slowly) - 200 kcal;
- jogging - 360 kcal.
The difference is palpable.
How to run properly in the morning?
Jogging will be beneficial only if the practitioner follows the established rules. A lot of them.
Therefore, general advice:
- Check and consult your doctor. You need to make sure you don't have any medical conditions that hinder your exercise.
- In order to lose weight, you need not only to run, but also to eat properly and fully. Besides that, sleep well. Sleep should be healthy and of good quality.
- Before running, a warm-up is done, preferably power. For example, exercises with weights (dumbbells, etc.).
- Before starting workouts, develop a training program and stick to it in the future.
- If a person weighs a lot, then at the first stage, do not run, but walk, alternating a quick step with a slow one.
- After completing a run, you need to cool down, i.e. perform a set of relaxation exercises. This will avoid possible pinching, etc.
- For training, you will have to choose comfortable clothes that will not hinder your movements.
Pay attention to the advice of doctors. It is best to start your workout with walking. We will run about 200 m, then we will run the same light run, then an accelerated run - about 200 m, then again an easy run.
Several repetitions for half an hour or 40 minutes. Thus, fat will be burned faster. In addition, the process of its removal will continue after classes for some time.
Running technique is also important:
- Hands move freely. You do not need to lift them to your chest or wave them.
- The step is made on a full foot.
- Breathing: inhale through the nose, exhale through the mouth.
A few little things worth noting:
- It is better for beginners to run 2 or 3 times a week, after getting used to it, the frequency of classes increases;
- It is better to run on unpaved paths, it is healthier for the legs;
- Place - parks or country paths.
How long should you run?
For a beginner, no more than several times a week. Two or three will be enough. Then you can run every day.
How long should you run?
For beginners, workout time is limited to 20 or 30 minutes. The duration gradually increases to an hour.
Weight loss morning jogging program
You can draw up the desired plan yourself, or you can use a ready-made one. On the Internet, you can always find a morning jogging program that matches your desires, mood and strengths. Below are excerpts from a sample 10 week weight loss workout plan.
Morning run for beginners
Lesson program for beginners:
- First week. Duration - 28 minutes. We run for 2 minutes. Two - we go. Do 7 repetitions.
- Second. 25 minutes. Of these, walking - 2 min. Running - 3. Repeat 5 times.
- Fifth week. 29 minutes Cycle: 1.5 minutes of walking, 9 minutes of running. We repeat 2 times.
- 7th. Duration - 25 min. Running - 11 minutes Walking - one and a half minutes. Two repetitions.
- Tenth week. We run for thirty minutes.
Advanced level
For more experienced practitioners, a training plan might look like this:
- Monday - running for 30 minutes;
- Tuesday - strength training for 15 minutes;
- Wednesday - we rest;
- Thursday - run: sprint alternates with slow running;
- Friday - strength training (15 min);
- Saturday - running (30min);
- Sunday - rest.
Contraindications for jogging
Unfortunately, not everyone can run, both for health and weight loss. There are a number of diseases in which such training is contraindicated.
These include:
- injuries, in particular, joints, spine;
- smoking, oddly enough;
- cold;
- chronic diseases of various types;
- thrombophlebitis;
- tachycardia and arrhythmia, other cardiac arrhythmias;
- circulatory diseases, including mitral stenosis, heart disease.
Runner reviews
Morning jogging is undoubtedly beneficial for people who have decided to lose weight. Both doctors and specialists speak about this, helping those wishing to practice correctly and effectively. And what do those who lose weight say about this method of losing weight?
Here are a few reviews of people who practice jogging in the morning:
I don't stick to any diets. I try to move more. For example, running. Fat burns out at the same time. I personally have a weight loss of two kg per month. I've been doing it for six months already. During this time, he lost 12 kilograms. Now, however, the weight has stabilized and is kept at the same level. We'll probably have to go on a diet. I need to lose 20 extra pounds. However, there are also disadvantages - it is long and tiring.
Andrew
I love the accessibility of running. No need to get a subscriber to visit the gym, spend money on sportswear. And it helps to keep fit and health. In addition, I also lose weight by about 0.5-1 kg per month. Trivial, but nice. Unfortunately, not everyone can run.
Victoria
I did not see any drawbacks in this method of losing weight. It helped me. Weight loss per month 3.7 kilograms. Moreover, it is no longer growing.
Anna
It strengthens muscles and blood vessels, the heart and the whole body very well. But there is the possibility of injury. I personally run for my health. True and the weight decreased by 1.5 kg in the first month of training.
Bohdan
For me personally, it's a dignity - I'm losing weight. For a month minus 3 kg. Little. Probably because I'm lazy.
Margarita
Is morning jogging useful or not? It depends. If you force yourself, run from time to time, and even without any pleasure, then it is better to quit right away. There will be no benefit from this, just spend time. And when it is done correctly, constantly, with pleasure, then there is benefit.
