When is it better to run - in the morning or in the evening? How to run in the morning?

In any budding athlete who wished to jogging, you may have a lot of questions concerning the effectiveness of training and obtaining the proper result. First, however, all interested beginners when it is better to run - in the morning or in the evening. On various issues relating to running, anyone who has decided to do this wonderful sport to find all the answers you need.

A little about the physiology of

In the media between novice athletes, athletes and coaches a lot of debate about when to run. Some advised to run in the morning after waking up, citing the fact that after sleep the body will have to take energy from the fat reserves. Other advised to run before bedtime, dispersing metabolism to the maximum, causing burn fat throughout subsequent overnight.

It is one thing to repeat as necessary, and another thing - to have appropriate facilities and amenities for a fully functional workout. If you can get up early in the morning and make a run before work, then the process of fat burning during this period the load, according to the professionals is the most effective. After a workout, there is a strong hunger that most satisfies unknowingly a lot of food that has time to digest for the whole day.

Evening races and control of incoming food

In the evening, running very helpful. Jog at bedtime ensures rapid wholly sleep. I think you need to start completely over another athlete. Running people begin to engage more frequently with the desire to get rid of excess body fat, and for these purposes, in addition to jogging, there are certain requirements for food and water consumption. You need to run on an empty stomach or 3 hours after eating. Also prohibited the use of food within an hour of jogging, because you need to make the energy produced by fat cells, rather than catering to a power source. If in the evening meals at night is not critical, why deny yourself the pleasure of a healthy and deep sleep? It turns out that the sportsman has to decide when it is best to run.

The correctness run

Before you start running, you need to know about the process of fat burning to the result of training, in addition to the acquisition of fatigue, lose some calories. To work the body uses energy, which is obtained by splitting of glycogen stored in the liver, kidneys and other organs of the human body. In normal mode, and the accumulation of glycogen consumption occur equally. But while running glycogen is quickly consumed and does not have time to replenish their reserves, so you have to turn to fat.

The main purpose of running is to run this same fat burning. Only one problem - an average of glycogen reserves is enough for 18-22 minutes of intense exercise, for which you can run for about three kilometers. And such a run very few people under force not only in the first few days of training. And do not expect the usual walk at a fast pace, which will lead to excessive sweating, starts the process of burning fat - this will never happen. There is required a completely different approach that requires superhuman efforts both physically and morally.

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Without rigidity can not do

Fat burning process and the work of the cardiovascular system are inextricably linked. The higher the frequency of the athlete's heart rate, the more energy is required for operation of the body organs, including the cooling of perspiration. Naturally, the big energy quickly destroy body fat person. Everyone begins to run can only understand how to increase your heart rate and keep it for the entire workout.

Increase the heartbeat is not difficult, it depends on the running speed. If jogging is not jogging (8 km / h), and with a slight acceleration (12 kilometers per hour), then just one hundred meters on the pulse rate will increase significantly. Also at the heart of the load enables fast walking or running uphill. However, you may receive another problem: because of the large load is quite possible heart attack or a metabolic disorder.

Maximum heart rate

It is considered that the maximum pulse frequency of a newborn baby is 220 beats per minute and with age decreases inversely proportionally. That is, the 30-year-old man maximum heart rate (MPP) is 190 beats per minute, while the 45-year-old - 175. As a result, many scientific studies have shown that for effective fat burning man must keep his heart rate between 70-85% the maximum frequency. Reduction leads to the production of glycogen in the body, and increase - to a heart attack. As a result, novice athletes run remains to overclock your pulse and during the 20-40 minutes it just to keep in the right framework. For some it will be an intense running, and someone enough and fast walking in the park. It all depends on age, body weight and percent body fat.

predetermined frequency pulse Hold

Control constant heart beat is not as difficult as it seems. There are three options, which are widely used by athletes worldwide. The first two measurements are completely free but require some inconvenience in obtaining data, and the accuracy of them is very low.

1. Calculation of pulse directly while jogging with a stopwatch and heart rate fumble on the hand.
2. Shestisekundny metering pulse from multiplying the result by 10.
3. The use of high-tech device called a heart rate monitor, which is not an easy way to measure the heart rate, but also to signal thresholds are exceeded or decreased, the owner put up before you start running.

The gradual load

Many beginners interested in the question of how much you need to run the day to achieve results. Judging by the feedback of professional athletes in the media who wish to lose weight athletes who do not have any physical training, it is prohibited at all to run without a preparatory course of training, which includes a warm-up of all muscles of the body, stretch the joints and prepare the lungs for the treatment of high oxygen volumes. Therefore, the first week of jogging for all beginners is replaced by a walk, during which the need to perform regular exercise program on track. This includes mahi in hand and lifts hands up (if you go with their hands up, heart rate slowly but surely begins to climb). You can stop and take a few tilts the body down, stretching the back muscles and spine. After 5-6 sessions can make short runs for 20-30 seconds to ensure that all muscles of the body starts to get used to the load, and the light regrouped to work with large amounts of oxygen.

Step in the right direction

Decide how much jogging, beginners will be interested to know that there is a special program for conducting intensive training aimed at actively burning fat. myFitness program, ActiveSport, BodyFitness and the like, can be found on the Internet. You can also use the search specialty store, when it comes to programs for mobile phones.

It is thanks to these programs athlete to make independent decisions, how to run and how often. The advantage of conducting the training log is a result which can actually see, not just a guess, getting on the scales. After all, very few athletes know that jogging derive water from the body - that novices see on the screen when weighing. But the real measurement volume centimeter waist, legs, arms and so on. N. Clearly show the result.

The daily jogs do not lead to good

Running every day is not even allowed to Olympic champions, in fact, not only the muscles, but also the entire human body needs 48 hours to recover. It is recommended to devote training 3 days a week, once every two days. For beginners, and this may not be a lot, so in the first months of training can be run only twice a week. And if you really want to load on the body in the free run days, you can do other sports. An excellent alternative to running is cycling, swimming, playing volleyball or tennis. It is clear that as a result of still a newbie to decide how much you need to run on the day, but the professionals do not recommend one day to engage and jogging, and any active sport from the list above, since it has a very heavy load on the cardiovascular system.

Running on the track at the gym

Many newcomers with the question of whether to run in the morning or in the evening, are interested in the opportunity to use a special campaign simulator instead of the street. After the winter, in the extreme cold, strong and not run. In fact, the treadmill is not just an option, but the best solution to lose those extra calories. Indeed, in contrast to the paths in the park or forest mechanical device is able to change the angle, thus creating a significant burden on the entire body. Of course, on a treadmill and have a heart rate monitor, which always show the pulse rate.

With the treadmill, the user will be easier to decide when to run and when to walk enough to give a full load on the entire body. After all, most of the modern devices have a number of built-in programs that are able to squeeze out all the power athlete.

Finally,

In fact, it does not matter when it is better to run a novice - in the morning or in the evening, because in fact not much difference. The main thing in the race - this is the correct receipt of the required load, which is translated into an active body calorie burning mode, respectively, and the elimination of body fat. That is primarily a run must be done on an empty stomach after the workout is forbidden to eat food for one hour. While running or active walking on a mechanical track should hold the heartbeat within 70-85% of the MPP. Training in this mode shall be at least 22 minutes and last no longer than one hour. Before any training aspiring athlete must perform a warm-up and stretching the muscles joints.