Any novice athlete who wants to do a run may have a lot of questions regarding the effectiveness of training and getting a proper result. However, first of all, all newbies are interested in when it is better to run - in the morning or in the evening. On all sorts of questions that relate to running, anyone who has decided to do this wonderful sport will find all the necessary answers.
Little about physiology
In the media between beginner athletes, athletes and coaches there is a lot of controversy about when to run. Some advise running in the morning after sleep, arguing that after sleep, the body will have to take energy from fat reserves. Others advise running before bedtime, accelerating metabolism to the maximum, forcing you to burn fat during the whole subsequent night.
It is one thing to repeat as it should, another thing is to have appropriate facilities and facilities for conducting a fully functional training. If there is an opportunity to get up early in the morning and take a run to work, then for the fat burning process this load period, according to the professionals, is the most effective. After training there is a strong hunger, which most satisfy an unknowingly large amount of food, which has time to digest during the whole day.
Evening races and control of incoming food
In the evening, running is very useful. Jogging before bed ensures a one hundred percent fast falling asleep. You need to think about a beginner athlete completely over the other. Jogging people begin to engage more often when they want to get rid of excess subcutaneous fat, and for this purpose, in addition to jogging, there are certain requirements for nutrition and water consumption. You need to run on an empty stomach, or 3 hours after eating. It is also forbidden to use food within an hour after jogging, because you need to force energy to be produced from fat cells, and not to supply food as a source of nutrition. If in the evening food 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.
About the correctness of running
Before you start running, you need to know about the process of fat loss, so that as a result of the workout, in addition to gaining fatigue, you lose some calories. The body uses energy, which is obtained by splitting glycogen stored in the liver, kidneys and other organs of the human body. In normal mode, the accumulation and consumption of glycogen occur in the same way. But while running, glycogen is quickly consumed and does not have time to replenish its reserves, so you have to turn to body fat.
The main purpose of running is to start this very fat loss. Only one problem - on average, glycogen reserves 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 the usual walk at a fast pace, which will lead to excessive sweating, will start the process of burning fat - this will never happen. Here a completely different approach is needed, which requires super-efforts both physically and morally.
Without stiffness can not do
The process of fat loss and the work of the cardiovascular system are inextricably linked. The higher the athlete’s pulse rate, the more energy the body needs for all organs, including cooling in the form of perspiration. Naturally, large energy costs more quickly destroy the fat layer of a person. All beginners can only run to understand how to correctly increase the pulse rate and keep it throughout the workout.
To increase the heartbeat is not difficult at all, it depends on the speed of the run. If you jog not to jog (8 km / h), but with a slight acceleration (12 kilometers per hour), then literally at one hundred meters the pulse rate will increase significantly. Also, the load on the heart gives a quick walk or run uphill. However, another problem may appear: due to a large load, a heart attack or a metabolic disorder is quite possible.
Maximum heart rate
It is considered that the maximum pulse rate of a newborn child is 220 beats per minute and decreases with inverse proportion with age. That is, a 30-year-old person will have a maximum pulse rate (MHP) of 190 beats per minute, and a 45-year-old will have a 175. As a result of many scientific studies, it was found that for effective fat burning a person must keep his pulse within 70-85% from the maximum frequency. The decrease leads to the production of glycogen in the body, and the increase - to a heart attack. As a result, athletes who start to run need to accelerate their pulse and for 20-40 minutes just keep it in the right frames. For some, it will be an intense run, but for some it will be enough for a quick walk in the park. It all depends on age, body weight and body fat percentage.
Hold a given heart rate
Controlling a constant heart beat 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 they require some inconvenience in obtaining data, and their accuracy is very low.
- Calculation of the pulse directly while jogging with the help of a stopwatch and fumbered pulse on the hand.
- Six-second pulse measurement with the result multiplied by 10.
- The use of a high-tech device called a heart rate monitor, which is not only capable of measuring the heart rate, but also signals that the owner has exceeded or decreased the thresholds before starting to run.
Many newcomers are interested in the question of how much you need to run a day to achieve a result. Judging by the opinions of professional athletes in the media, athletes who want to lose weight who do not have any physical training, it is forbidden to run at all without a preparatory training course, which includes heating up all the muscles of the body, stretching joints and preparing lungs for processing large amounts of oxygen.
Therefore, the first week of jogging for all beginners is replaced by a walking tour, during which you need to perform the usual set of exercises on the go. These include swinging to the sides and lifting the arms up (if you walk with your arms raised up, the pulse will slowly but surely begin to rise). You can stop and make a few tilts of the body down, stretching the muscles of the back and spine. After 5-6 classes, you can make short-term jogs for 20-30 seconds so that all the muscles of the body begin to get used to the load, and the lungs are adjusted to work with a large amount of oxygen.
Step in the right direction
Having decided on how much to run in the mornings, a beginner athlete will be interested to know that there is a special program for conducting intensive trainings aimed at actively burning fat 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 we are talking about a program for a mobile phone.
Thanks to these programs, the athlete makes his own decisions how much to run and how often. The advantage of keeping a log of workouts is the result that you can actually see, and not just guess, standing on the scales. After all, few of the athletes know that jogging removes water from the body - this is what newcomers see on the screen when weighing. But the real measurements centimeter waist, legs, arms, etc. clearly show the result.
Daily runs for good do not lead
Even the Olympic champions are not allowed to run every day, because not only muscles, but also the entire human body needs 48 hours to recover. It is recommended to devote to training 3 days a week, with a frequency of once every two days. For beginners, 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 the days free from running, you can do other sports. An excellent alternative to running is cycling, swimming, playing volleyball or tennis. It is clear that as a result, it’s still up to the beginner to decide how much you need to run per day, however, professionals do not recommend doing one run and one active sport from the list above in one day, as this puts a very heavy load on the cardiovascular the system.
Running on the track in the gym
Many newcomers, along with the question of whether to run in the morning or in the evening, are interested in the possibility of using a special simulator instead of going to the street. After all, in the winter, in extreme cold, you don’t run hard. In fact, a treadmill is not just an alternative, but the best solution for dumping excess calories. Indeed, unlike a track in a park or a forest, a mechanical device can change the angle of inclination, thereby 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 it’s enough to walk to give a full load to the whole body. After all, most modern devices have a lot of built-in programs that can squeeze out all the forces from an athlete.
In fact, it is not at all important when it is better to run around 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 transfer the body to the mode of active burning of calories, and, accordingly, the elimination of fat. That is, first of all, jogging should be performed on an empty stomach, after training it is forbidden to eat food for one hour. While running or active walking on a mechanical path, you need to keep the heartbeat within 70-85% of the MCH. Training in this mode should be at least 22 minutes and last no more than one hour. Before any workout, a novice athlete must perform a warm-up of muscles and stretch joints.