Any beginner athlete who wants to go jogging can have a lot of questions about the effectiveness of classes and getting the right result. However, first of all all newcomers are interested in when it is better to run - in the morning or in the evening. On all kinds of questions that concern running, any person who decides to do this wonderful sport will find all the necessary answers for himself.
A little bit about physiology
In the media between beginning athletes, athletes and coaches, there is much debate about when it is better to run. Some advise running in the morning hours after sleep, motivating it by the fact that after sleep the body will have to take energy from fat stores. Others advise to run before bedtime, accelerating the metabolism to the maximum, causing fat to burn during the entire subsequent night.
It's one thing to keep it as it should, it's another matter to have the appropriate facilities and facilities to conduct a full-featured workout. If there is an opportunity to get up early in the morning and run before work, then for the fat burning process this load period, according to professionals, is the most effective. After training, there is a strong hunger, which most satisfy unconsciously a large amount of food, which has time to digest for a whole day.
Evening races and control of incoming food
In the evening, running is very useful. Running before bedtime ensures a quick one hundred percent sleep. To think it is necessary for the beginning sportsman absolutely above another. Running people start to engage more often if you want to get rid of excess fat, and for these purposes, in addition to running, there are certain requirements for nutrition and water consumption. You should run on an empty stomach or 3 hours after eating. It is also forbidden to eat food for an hour after jogging, because you need to force the energy to be produced from fat cells, and not to supply food as a source of nutrition. If in the evening meals for the night is not critical, why deny yourself the pleasure of a healthy and deep sleep? It turns out that the athlete himself must decide when he should run.
On the correctness of running
Before you start running, you need to know about the fat burning process, so as a result of training, in addition to getting tired, lose a few calories. To work the body uses energy, which is obtained by cleavage of glycogen stored in the liver, kidneys and other organs of the human body. In the usual mode, the accumulation and consumption of glycogen occur identically. But during the run, glycogen is quickly consumed and does not have time to replenish its reserves, so you have to apply to fat deposits.
The main purpose of running is the launch of this very fat burning. Only one problem - on average glycogen stores are enough for 18-22 minutes of intensive training, for which you can run about three kilometers. And such a run is not enough for anyone not only in the first days of training. And do not expect that an ordinary walk at a fast pace, which leads to profuse sweating, will start the process of burning fat - this will never happen. This requires a completely different approach, which requires super-powers both physically and morally.
Without rigidity, you can not do without
The process of fat burning and the work of the cardiovascular system are inextricably linked. The higher the pulse rate of the athlete, the more energy the body requires for the operation of all organs, including cooling in the form of sweating. Naturally, large energy costs quickly destroy the fatty layer of a person. All beginners to run can only understand how to properly increase the pulse rate and keep it throughout the entire workout.
It is not difficult to increase the heartbeat, it directly depends on the speed of running. If jogging is not jogging (8 km / h), but with a slight acceleration (12 kilometers per hour), then literally at 100 meters the pulse rate will increase significantly. Also, the stress on the heart is given by fast walking or running into the hill. However, another problem may appear: because of the high load, a heart attack or a metabolic disorder is possible.
Maximum heart rate
It is considered that the maximum pulse rate of a newborn child is 220 beats per minute and decreases inversely with age. That is, a 30-year-old person has a maximum pulse rate (RPM) of 190 beats per minute, and a 45-year-old has 175. As a result of many scientific studies, it has been revealed that for an effective fat burning, a person must keep his pulse within 70-85% of the maximum frequency. Reduction leads to the production of glycogen in the body, and an increase leads to a heart attack. As a result, beginners running athletes will have to disperse their pulse and for 20-40 minutes just keep it in the right frame. For someone it will be intense running, and someone will have enough and a quick walk along the park. Everything depends on the age, body weight and percentage of fat in the body.
Holding the set pulse rate
Controlling the constant value of cardiac beats is not as difficult as it seems. There are three options that are actively used by athletes around the world. The first two measurements are absolutely free, but require some inconvenience in obtaining data, and their accuracy is very low.
- Calculation of the pulse directly during the run with the help of a stopwatch and fumbling for the pulse on the arm.
- Six-second pulse measurement with multiplying the result by 10.
- The use of a high-tech device called the heart rate monitor, which is not only able to measure the heart rate, but also signal the excess or decrease in thresholds exhibited by the owner before starting to run.
Many newcomers are interested in the question of how much you need to run a day to achieve results. Judging by the opinions of professional athletes in the mass media, who want to lose weight athletes who do not have any physical training, it is forbidden to run at all without a preparatory training course, which includes warming up all the muscles of the body, stretching the joints and preparing the lungs for processing large volumes of oxygen.
Therefore, the first week of jogging for all beginners is replaced by a walk, in the process of which you need to perform the usual complex of exercises on the go. This includes swinging to the sides and raising hands upwards (if you go with your hands up, the pulse slowly but surely will start to rise). You can stop and make several inclines with the body down, stretching the muscles of the back and spine. After 5-6 classes, you can make short runs for 20-30 seconds to ensure that all the muscles of the body begin to get used to the load, and the lungs are restructured to work with a large volume of oxygen.
Step in the right direction
Determining with how much to run in the mornings, a beginner sportsman will be interested to know that there is a special program for intensive training, aimed at actively burning fatty deposits. Programs myFitness, ActiveSport, BodyFitness and the like can be found on the Internet. You can also use the search for a specialized store, if it's a program for a mobile phone.
It is thanks to these programs that the athlete makes decisions on his own how much to run and how often. The advantage of maintaining a training journal is the result, which you can actually see, and not just guess, becoming a scales. After all, few of the athletes know that jogs take water out of the body - this is what newcomers see on the screen during weigh-in. But the real measurements of a centimeter of the volume of the waist, legs, arms, etc. clearly show the result.
Daily jogs to good do not lead
Running every day is not allowed even to the Olympic champions, because not only the muscles, but the entire human body takes 48 hours to recover. It is recommended to devote training 3 days a week, with a frequency of once every two days. For beginners and this can be a lot, so in the first months of training you can run only twice a week.
And if you really want to give a load on the body in days off from running, then you can do other sports. An excellent alternative to running is cycling, swimming, playing volleyball or tennis. It is clear that as a result, after all, the newcomer decides how much to run per day, however, professionals do not recommend running a jog and one of the active sports from the list above in one day, since this puts a very heavy load on the cardiovascular system.
Running on the path in the gym
Many newcomers, along with the question of whether to run in the morning or in the evening, are interested in the opportunity to use a special trainer instead of going to the street. After all, in the winter, in severe frosts, you can not run much. In fact, the treadmill is not just an alternative, but the best solution for dumping excess calories. In fact, unlike a path in a park or forest, a mechanical device can change the angle of inclination, thus creating a significant load on the entire body. Naturally, there is a heart rate monitor on the treadmill, which will always show the pulse rate.
Having a treadmill, the user will be easier to make decisions when it is better to run, and when enough to walk to give a full load to the entire body. After all, most modern devices have many built-in programs that can squeeze out all the forces from the athlete.
In fact, it does not matter when it is better to run a beginner - in the morning or in the evening, because in fact there is not much difference. The main thing in running is getting the right load, which will translate the body into an active burning of calories, and, accordingly, the elimination of the fat layer. That is, first of all, jogging should be performed on an empty stomach, after training it is forbidden to eat food for one hour. During running or active walking on the mechanical path, one should keep the heart rate within 70-85% of the MPP. Training in this mode should be at least 22 minutes and last no more than one hour. Before any training, a beginner athlete must perform a warm-up of the muscles and stretching the joints.