Running in the morning – one of the most common ways to lose weight or bring your body into shape. In the warm season you can run in the fresh air and in the cold period – on the treadmill at home or in the gym. The main thing is to tune in to the training and not to oversleep it in the morning.
Running in the morning is useful because it teaches you to get up early, strengthens the heart muscle, lungs, immune system and blood vessels. Jogging (it is often used for weight loss) helps to develop endurance and fast long-distance running helps in the development of muscles and trains strength. Also during the morning jog you can listen to audio lessons, which will bring you double benefit.
What is useful running in the morning?
Running is one of the most famous and effective exercises for weight loss. It strengthens the heart by increasing the flow of blood to it as well as increases the volume of the lungs and makes the entire cardiovascular system hardy. Due to this, the endurance of the whole body increases immunity improves the body becomes more resistant to diseases.
Morning running is useful because it helps a person to get up early without problems. Morning Jogging for weight loss invigorates and keeps the muscles in good shape all day making it more productive.
Runners tuned to weight loss, you need to understand the difference between morning and evening running. When evening jog fat supply begins to dwindle only after the ending of carbohydrate. And for this to happen you need to spend extra time – from 20 to 40 minutes. In the morning, the body immediately begins to burn fat. Good charging in the morning has a positive effect on sleep. If you run in the evening the body must be rebuilt and overexcitation of the nervous system you are unlikely to be able to sleep. A jog in the morning will cheer you up for the whole day and in the evening will remind you of a pleasant fatigue.
Advantage of running in the morning
Jogging in the morning on an empty stomach – not a waste of time, and an important occupation. This activity is especially useful for people who get up early.
The advantages of this class are as follows:
- This training is more productive than in the evening (in the evening you can be very tired, and the energy for the lesson may not be enough);
- Free time – after a run in the morning you can safely go about their business all day;
- Alertness and decrease feelings of sleepiness;
- Improved heart function (muscle pumps several times more blood than usual);
- Strengthening of muscles, bones, vessels;
- Increased lung volume;
- Reduction of the fat layer.
When running, the heart begins to beat 2-3 times faster. If you run regularly your resting heart rate will decrease. This means that the heart muscle will be more trained and rest more.
Harm of running in the morning
Everything is good in moderation and to run too. Excessive loads are harmful because such runners increase the risk of heart attack. The best option is Jogging, medium pace. The best time is 50 minutes and the amount of hours per week is about 2.5 hours.
In diseases of the joints kidneys heart and liver is also not recommended to run in the morning. Also contraindications can be problems with posture and spine, hypertension. It is not recommended to run early in the morning “owls” – such a run is unlikely to bring them pleasure.
What to do while running?
Some people are bored of running alone or without music. Running is a monotonous process and it is not necessary to concentrate during it. But free time can be spent on parallel occupation and to spend time with double advantage.
During running can be:
- Try to look at the problem from a different angle;
- Search for new ideas;
- Listen to an audiobook or an audio tutorial (for example, a foreign language).
If you are Jogging try to find a running partner. During a slow run you can talk to a friend – so the run will be imperceptibly fast.
What time is better to run in the morning – immediately after you Wake up or after a while? In this question focus on your preferences, since the training time is not important the very productivity of the training is important.
Control of well-being while Jogging
There are 4 ways to calculate your normal heart rate and heart rate while running:
- According to the standard Ball State University;
- In moeschberger;
To simplify the definition of normal heart rate, you can use the calculation of age multiplying by a factor that corresponds to the level of load and training of the body. Heart rate when running must be controlled so that it was not more than 200 beats per minute. If the indicators during training exceed all permissible, you should contact a cardiologist and a specialist in physiotherapy.
Running to stabilize the pulse at rest
In some people with heart disease pulse exceeds the norm at rest. During medium loads (for example, lifting heavy things), their pulse can jump to 160-220 beats per minute. Of course such people are accustomed to their high pressure but a critical increase in pressure can adversely affect the state of health.
Such trainings are considered:
- Nordic walking with sticks;
- Walking on a treadmill;
- Running at an average pace.
This training is designed to accustom the body to a small load and change its intensity.
If the lungs of regular exercise, the heart rate at rest is reduced by 20-25 units which may be enough for cross-country training. During such training, it is desirable to monitor the condition of the heart and follow the instructions of the doctor.
Running for weight loss
Usually the first trainer losing weight is in the gym getting a running track. Novice athletes put a small speed on the track then increasing it. Also over time can change the angle of the incline of the treadmill to mimic a hill climb. Such training is useful not only for losing weight, but also for people with high pulse.
Some treadmills automatically adjust all parameters adjusting them to the pulse and other parameters of the trainee. Changes the slope and speed of the running belt.
You can run for weight loss not only in the hall, but also in the open air. The main thing – to control the heart rate and pulse. For classes to be effective for weight loss the pulse when running should be in the limit of 60-70% of the maximum. So, when running long distances it is important to control your condition pulse and heart rate. To classes have benefite not harm you need to start gradually, adding every day for a few minutes.