Does running in the morning help you lose weight?

As everyone knows, running is a popular national sport. Some people run for physical exercise, some people run to lose weight, etc. However, some people wonder if running in the morning can help lose weight. This question is still to be verified, but if you run, you must persist to avoid rebound, etc. Next, let me introduce to you whether running in the morning can help lose weight.

Exercise does have many benefits for the body and can be participated in by men, women, young and old. But how to scientifically choose the amount of exercise that suits you is a question that everyone is concerned about. Everyone has different requirements and purposes for exercise. For example, athletes want to improve their athletic performance and win glory for their country; most people want to exercise and improve their physical fitness; and quite a few people want to lose weight, keep fit and maintain youthful vitality. With different purposes, the ways and methods of exercise will naturally be different.

Here, from the perspective of national fitness, let's talk about how athletes who mainly exercise or aim to lose weight or keep fit should choose the amount of running. Sports biochemistry research has found that within the first 5 minutes of running, the heart adjusts to adapt to the body's movement. The heart rate increases significantly and the heart pumps blood more strongly, but the degree is uneven. This is called the "heart adaptation period." After running for 5 minutes, the heart has adapted, the heartbeat is strong, the blood is pumped evenly, and it can make corresponding adjustments according to the amount of exercise at any time.

Within 20 minutes of running, the main source of energy for exercise is glycogen stored in the body, especially muscle glycogen and liver glycogen, because sugar can be broken down into carbon dioxide and water under aerobic conditions, releasing a large amount of energy. After 20 minutes of running, most of the glycogen is used up and the main source of energy is converted to body fat. When fat is used, it is first broken down into glycerol and fatty acids. Glycerol can be directly oxidized to provide energy, while fatty acids are converted into acetyl coenzyme A, which is then metabolized and partially converted into sugar to provide energy. Because fat requires a lot of oxygen to supply energy, when the running intensity reaches the level of hypoxia, you cannot rely on fat oxidation to provide energy. From this we can see that running for the purpose of exercising should not be less than 5 minutes, otherwise it will not help improve your cardiopulmonary function. The longer you run for more than 5 minutes, the better your cardiopulmonary function will be. As for the running speed, it is secondary and can be adjusted according to your physical strength.

When running for the purpose of losing weight and keeping fit, the time should not be less than 20 minutes, and the pace should be slow to maintain even breathing. A 20-minute slow long-distance run can not only deplete a large amount of glycogen in the body, but also mobilize the body's fat. And because slow long-distance running is not very intense and will not cause the body to be overly hypoxic, it helps to consume fat and thus achieve the goal of losing weight. It should be noted that in the first month of long-distance running, your weight will increase slightly due to increased appetite, but in the second month your weight will drop quickly. If you stop running, you should gradually reduce the amount and duration of exercise to avoid "rebound obesity"

After reading the above questions about whether running in the morning helps to lose weight, have you learned a lot? In life, we should not only exercise more, but also pay attention to the time and amount of exercise. While exercising, we should also have a balanced, reasonable and scientific healthy diet, drink more water, eat more fruits and vegetables, etc.