Is morning jogging effective for weight loss? What are the precautions for morning jogging?

　　Many people like to go out for a run as soon as they get up in the morning. exercise You can also breathe fresh air in the morning. Most people choose to run in the morning on an empty stomach. Is this right? Can running in the morning help you lose weight? Let’s take a look at some precautions for morning running.

　　Morning jog to lose weight: run for more than half an hour

　　To achieve the purpose of losing weight, you need to run for at least half an hour in the morning. Because jogging in the morning is an aerobic exercise, it takes at least half an hour for aerobic exercise to start consuming energy in the body.

　　Morning run to lose weight: warm up before running

　　Be sure to do some warm-up exercises before running in the morning. This can gradually transition the body from a relatively quiet state to a state of moderate muscle tension and improve the central nervous system. nerve The excitability of the system and the activity ability of each organ are adapted to the needs of running. For example, you can first do arm swings, leg swings, bending, turning, squatting and other gymnastics movements, paying special attention to moving the hip, knee, and ankle joints.

　　Morning jogging should not be done on an empty stomach

　　The reason why running on an empty stomach is discouraged is because if you are running to lose weight, you will consume more energy during running. If not replenished in time, it may cause irreparable damage to the body, which will be detrimental to the body in the long run. In addition, because you consume too much during running, you will feel more hungry after running, so you may unknowingly eat more food, increase the chance of weight regain, and cause running to have the opposite effect of losing weight.

　　Don’t overeat during a morning run

　　Also, about running on a full stomach. Running on an empty stomach is bad healthy , and running on a full stomach is also best avoided. Food needs to be digested when it enters the gastrointestinal tract. At this time, a large amount of blood is concentrated in the gastrointestinal tract. Running may cause indigestion and gastroptosis. ； Running on a full stomach also increases your risk of appendicitis. You can exercise at least 30 minutes after a meal, and it should be a small meal. The rest time after a big meal should be doubled.

　　Don’t run every morning

　　Although jogging is good for maintaining health and losing weight, experts do not recommend running every day. It is best to run every other day. As for the day when you don't run, you can do stretching exercises to increase the flexibility of the whole body. This is very important and is the key to ensuring smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.

　　Warm up before morning run

　　Morning jogging is mostly jogging. Many people think that the intensity of the exercise is not high, so they ignore the warm-up exercise before exercise. But regardless of the intensity of the exercise, you should do warm-up exercises to stretch your muscles. Morning jog warm-up exercises can be done at home, involving more activities such as knee joints, ankle joints, leg presses, etc.

　　Morning jogging should not be too long

　　Morning jogging is best limited to 30-50 minutes. The time is short and the exercise effect cannot be achieved ； After a long time, it is easy to produce fatigue, which affects normal work and life.

　　Don't run fast

　　Don't think that the faster you run, the more fat you will burn. The situation is just the opposite. When you run fast, the oxygen supply in your body is insufficient, and your body is doing anaerobic exercise. Fat cannot fully participate in burning, so it cannot be consumed. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So, how to judge whether your current running intensity is aerobic exercise or anaerobic exercise? The simplest way is that if you feel out of breath when running, it means that your body is performing anaerobic exercise ； If your breathing is even and coordinated when running, and you can even chat with the people around you while running without feeling breathing disorder, it means that you are doing the aerobic exercise that can best promote fat burning.