Evening jogging is a great hobby for women and men. It is known that running is the most natural way to exercise your body. For humans, this is the same natural property as walking or swimming. Running in the evenings will not force you to constantly choose the time, spend money on expensive sport equipment going to the gym.
Wherever you are - at home, on vacation, or on a business trip - you can always put on your sneakers and head out to class. At the same time, you will look great and stay in excellent athletic form.
Morning or evening?
The benefits of running are undeniable not only for weight loss, but for the whole body as a whole. To this day, despite the abundance of gyms, swimming pools and fitness clubs, it is jogging that is extremely popular due to its highest efficiency.
They are practiced not only by mere mortals, but also by stars, politicians, and public figures.
If you join them, you are guaranteed to find yourself in a noble, worthy company of associates! Let's figure out how to run correctly, how to calculate the optimal running time for yourself, and outline all the obvious pros and cons of this activity.
Many athletes and amateurs practice jogging in the morning, motivating it with a charge of positive energy for the whole day. However, this is not entirely correct. Evening is the best time to relieve stress and heterogeneous loads accumulated during a busy day.
In the morning, we are already fresh and vigorous, and intense aerobic activity can create additional fatigue for us, which will negatively affect labor productivity and overall performance of the body.
Where is it better to practice regular exercises in the morning or joint gymnastics- and tones, and strengthens, and does not require much effort. Followers of wake-up workout unequivocally answer the question “ run in the morning or evening?»In favor of the first option.
They supplement their arguments with the fact that it is at this time of day that the air is the cleanest and freshest. Perhaps you really can't argue with that. But still, evening jogging has definitely more advantages than morning "counterparts".
The main thing that you should know is that running in the evening is ideal for losing weight. But this is basically what girls who decide to go for jogging strive for. The fact is that exerting a load on the body precisely in late time days, we quickly and actively burn all the excess that we have accumulated in a day.
Simply put, even if you allowed yourself to diminish a bar of milk chocolate at lunchtime, this will not affect your figure in any way, provided that you carry out an evening run.
Pros and cons of evening jogging
What else does running in the evenings give? Intensive relief from stress factors! All the negative energy accumulated over a busy day is guaranteed to leave your body and soul when training for fresh air... In addition, you will quickly relieve fatigue and sleep soundly. And what, if not healthy sleep, contributes to normal life and tone?
Unfortunately, with all its advantages, evening jogging is also famous for its quite objective disadvantages.
Among them:
- Constant "stealing" of time from their loved ones. Of course, if you get up at 5-6 in the morning, you cannot deprive your spouse or children of your attention. But not everyone will like a busy wife and mother in the evening, because it is this period of the day that is intended for spending time together and relaxing;
- Fast fatiguability. Unfortunately, the body, which was already tired in the daytime, can literally "give up" in the evening. Even if you master the workout itself, upon returning home, you will throw yourself on the bed and fall asleep without hind legs, again, depriving the time and attention of their loved ones. But it is even more likely that you will simply stop finding the strength to additionally load the body and rather quickly leave the venture with evening or night jogging;
- Hunger. We all know how much you want to have a hearty dinner after a busy day at work. Sometimes people rush home not at all to rest, but to finally saturate the body and give their stomach the much-desired food. But training, especially when it comes to aerobic activity, is in no way incompatible with a hearty meal. Yes, you will have to limit your food when going for a run. But this problem is completely solvable. You can have a snack with light protein foods immediately after work, then come home, take time for your children and husband, read good book, and, after 1.5-2 hours, go to the stadium. If the feeling of hunger after training intensifies (which is quite natural and advisable), you need to withstand some time and drink protein cocktail... And then, with peace of mind, go into the arms of Morpheus.
But still, all these disadvantages are rather technical, and are quite subject to correction. The main thing is to do time management and plan your own time as efficiently as possible. So what do we get from running in the evenings - good or bad? Definitely the first!
Learning to manage your time
For example, there are certain health risks associated with jogging in the morning. Doctors unanimously advise to “load” your body no earlier than 2 hours after waking up (and, by the way, no later than 2 hours before bedtime).
Trying to do everything in time, you will probably get up before the sun, which means that you will provide your body with intense stress. Imagine being picked up at three o'clock in the morning and forced to dance Argentine tango right away. How will you feel? Your body reacts in much the same way to early training.
In addition, morning jogging has another significant and very important disadvantage. During the night, our body loses a significant amount of fluid, and the blood becomes quite thick.
At the same time, you put a strong load on the heart, which a priori is not good - thick blood simply cannot move at the pace of a given speed. Rheology is disturbed, cardiovascular problems begin ...
Perhaps this is the main thing to think about when deciding to run in the morning. The harm of this lesson for people who already have similar pathologies is completely undeniable.
We figured out the pros and cons of running in the evenings. It's time to equip yourself with comfortable running shoes, plan your workouts and get started!
We organize outdoor workouts
If you are already inspired by the benefits of running in the evenings, and decided to start today, we advise you not to rush. The clearer and more carefully planned your run, the less likely you will give up soon.
- Decide on your running technique. Never start with a long distance sprint! Jogging will be for a beginner the best choice- it looks more like race walking, but at the same time no less, if not more effective. Gives a uniform and useful load to the entire body, promotes rapid weight loss;
- Designate the time. For the first week, twenty minutes of jogging will be sufficient. From the next, start running for half an hour, and add 10 minutes every week;
- Plan your day. Organize your time so that everything is in time. If jogging crowds out more important plans from your life, you are guaranteed to stop doing them in a few days;
- Choose a location. Avoid freeways, busy places and highways. Give preference to stadiums, especially if you are afraid of unnecessary attention. Better yet, run in the park. So you will achieve the main philosophy of jogging - oxygenation of every cell of the body;
- Practice breathing. Without normal breathing, the entire load will go down the drain. It is also important to warm up well before jogging;
- Choose clothes and shoes. Give the second Special attention... And by no means skimp on expensive sneakers - they are very important for a normal, healthy and fulfilling run!
Running in the evening is much healthier than running in the morning. Evening jogging promotes fat burning, relaxation, and helps relieve stress. Regardless of the goals pursued, you need to know some features and rules regarding how to run in the evenings.
Finding time to run regularly in the morning can be tricky. It is difficult for a working person to overcome himself, getting up one to an hour and a half earlier for a run. Only a few are capable of performing such feats every day. In addition, this evening is ideal for getting rid of all the negativity and stress accumulated during the day.
Morning jogging can provoke excessive fatigue, which will affect performance. In favor of running better evening, indicates the possibility of getting rid of excess calories that were consumed during the day. And even if such physical activity causes muscle fatigue, it goes away overnight, and the recovery process during sleep occurs simultaneously with the expenditure of energy.
Where is the best place to jog in the evening?
You should not run on busy highways, highways, highways, but you should also beware of dark alleys. The presence of large traffic congestion will minimize the benefits of physical activity, and in unlit nooks it can be extremely dangerous. Exhaust fumes from cars will not only nullify the benefits of exercise, but also harm.
When running, a person exhales much more oxygen, which increases the amount of harmful substances entering the body. And in order for jogging to be of maximum benefit, it is best to run in a park area, in playgrounds and football fields, which are often located near the house.
Running time in the evening
Before going to bed, it is not recommended to overextend the body, as this will negatively affect well-being and sleep. The first runs should not be long. It is best to start with ten or fifteen minutes and then increase the time regularly.
The maximum duration of a run in the evening should not exceed half an hour. Better to take short pauses. You cannot stop abruptly. Wanting to take a break, you first need to slow down, and then move to a step at a fast pace.
When is the best time to run?
Most newbies make a similar mistake. They run after dinner and rest, which is fundamentally wrong. Time spent in an inactive state after a long working day transfers biorhythms to a passive state. If you go for a run, they will start up again, which leads to a lot of stress.
It is best to run between seven and ten o'clock in the evening. The body is currently calm, but has not yet passed into a passive mode, which allows you to quickly get rid of stress.
Can I eat before my evening run?
You should run in the morning on a good stomach. It is better not to do this in the evening hours, but it is also impossible to have a hearty supper. The ideal choice would be salad, soup, light lunch. The menu must include proteins with carbohydrates, contributing to faster recovery after jogging.
You can make a steam omelet, which will perfectly complement boiled chicken or beef. When you have no desire to have dinner, you can have a snack by eating fruits, for example, bananas or apples. Homemade yogurt can satisfy hunger and maintain strength.
Do I need to warm up before running?
Before jogging, be sure to flare up properly. This allows you to minimize possible risks and injuries, to get the maximum benefit. It is enough to warm up for a couple of minutes. It is necessary to warm up mainly the legs.
It is best to work out with a ball or with a rolling pin. The muscles in the legs must be rubbed and massaged to increase blood circulation. It is best to start jogging with a brisk walk, and then gradually increase the speed of movement.
Does it matter what surface you run on?
Overworking at night is strongly discouraged, so it is best to choose a flat place for jogging. A strong slope or jumping up will be a bad choice. It is necessary to run on a flat surface. Finding a flat area in a small park area is not difficult.
It is not recommended to run in the stadium as you will have to run in a circle. If the area is large, then everything is fine. When the stadium is small, your head will start to spin. The ideal option would be a straight, flat, long road.
Proper breathing during evening runs
Maintaining the correct breathing rhythm is of paramount importance. Physical activity increases the body's need for oxygen. When a person stops gasping for air, he usually begins to gasp for air, which is wrong. You only need to breathe through your nose. It saturates the body maximum number air. Thanks to this, the rhythm is maintained and the pulse does not go astray.
It is especially important for people who start running in the evenings to lose weight, breathing through their nose. The more oxygen received by tissues and muscles, the faster the metabolism is carried out. Breathing must be constantly monitored. The involuntary breakdown of the rhythm should not be ignored. When the air starts to gasp, it is necessary to gradually reduce the speed, but not to stop abruptly.
How do you know if a run was done correctly?
For every aspiring runner, this question is of paramount importance, as only the right results bring. physical exercise... Otherwise, no effect will be achieved. Those who have never run before or who started exercising after a long break will feel muscle soreness the next day. If they are not, then either they are too trained, or something was done wrong.
Don't stop running. You need to adhere to the basic rules and be able to recognize the needs of your own body. It should be remembered that muscle pain will torment until the tissues become sufficiently trained, that is, they do not get used to the stress. After a while, the painful sensations will be replaced by pleasant fatigue, which helps to quickly fall asleep.
If you overpower yourself and find time for jogging in the evenings, positive changes can be replaced after two to three weeks. Thanks to a half-hour run in the evening, weight is reduced, work is normalized nervous system, the heart muscle is strengthened.
In the summer, you just want to do more active movements, and everyone will enjoy playing sports in the fresh air. Get out your sneakers and start your evening run for five important reasons.
Relieve stress
Firstly, running in the evening will help relieve the stress that has accumulated over the whole day. After your workout, you will feel relaxed, calm, tired and in a positive mood. Morning jogging, on the other hand, can only tire you if you have a hard day ahead. Therefore, at the beginning of the day, it is better to do some simple exercises or gymnastics to wake up, and go jogging in the evening.
Weight loss effectiveness
The benefit of running in the evenings is that it is much more effective to lose weight with it than with morning jogging. Evening activity helps to quickly burn calories accumulated throughout the day. Therefore, if you indulge yourself too much at lunch, an evening run can solve this problem.
Benefit for health
Scientists also support the idea of running in the evening and argue that it is from 18 to 20 in the evening that a person is at the peak of his activity. Therefore, the benefits of running during this period of time will be one hundred percent, and the effectiveness is much higher than that of the morning "counterparts". In addition, evening jogging will give the body the opportunity to replenish oxygen in the blood and improve circulation, and muscles that have not been actively involved during the day will be able to tone up. Thanks to this, the figure will be much easier to keep in shape.
No rush
Running in the evening is incredibly convenient, since you don't need to rush anywhere and you can afford additional circle or a couple of exercise machines, if available nearby. Do not worry that you still need to have time to wash, get dressed, put on makeup and get to work on time.
Evening time is considered the most best time days for jogging. After all, thanks to this, it is possible to relieve the stress state obtained after a difficult stressful working day, ensuring a sound and healthy sleep.
After work, we feel a little tired, we want to rest and relax, but the body is working in full force, and the brain begins to actively scroll through everything that happened during the day. Therefore, it is at this moment that it is important to switch, that is, to prepare the body for sleep. This is where you can't do it without the help of wellness jogging.
Evening jogging will be the final stage of the working day, giving the muscles the necessary load, setting the body in a positive way before going to bed. But for us there is nothing better than falling asleep in a good mood.
It is best to run at a speed of 9 km. an hour no more than half an hour. Such training will positively affect the work of the heart, forcing it to work actively, improving metabolism and improving blood circulation. As a result of constant training, the process of capillarization will take place, that is, the process of cleansing the blood vessels that have atrophied due to lack of motor activity will take place, new ones appear that will provide blood access to the painful organs, renewing and healing them.
Running in the evening- It is also an excellent tool for rejuvenating the body, but it is best to carry out such a run after eating, at least 2 hours in advance. But everything will depend on its density. Before starting a run, it is recommended to do a ten-minute warm-up, for example, do a few squats, jumps and bends to prepare the body for the next portion of the load. While running, try to monitor your breathing, which should be even.
It consists in strengthening health, and if you want to be healthy and hardy, then you need to do this jogging regularly, and preferably twice a day - in the morning and in the evening.
- You need to go jogging systematically and regularly, that is, if you want to start running in the evenings, then determine for this four days a week and run for your pleasure.
- When you shouldn't miss a workout time, this can be done only as a last resort - during an illness or winter time years when the air temperature is below 30 degrees. If you are not sure that you can spend less than three hours a week for running, then it is better not to start anything.
- The intensity and duration of classes should be increased gradually, everything will depend on your physical fitness... If you intend to seriously engage in jogging, then to monitor your health, you need to use special devices and programs, thanks to which you can calculate the pulse and heart rate.
Physical activity has a positive effect on human health. This is a wonderful vacation for both adults and young people. If it doesn't work out, you can just walk at a fast or slow pace. In this case, the body will constantly be in good shape.
Running in the evening - good or bad?
Jogging, as a physical activity, is very beneficial in itself. When running, calories are burned, the body takes energy directly from the subcutaneous fatty tissue. Running is one of the most effective species workouts that burn fat. All gyms and gyms burn fat only after a workout.
Also, running in the evening affects falling asleep in the evening. A short half-hour jog in the fresh air will relax the body and make it easier to fall asleep after a busy day at work. During the run, hormones of joy are released, which improve mood, and who does not like to fall asleep in a good way. You should not bother the body too much during an evening run, otherwise you can get the opposite effect: it will be much more difficult to fall asleep.
What does running in the evenings give?
Running, as a form of activity, starts metabolic processes in the body, while running we breathe deeply, and the cells of the body are saturated with oxygen. But to achieve results, you need to exercise regularly, at least four times a week. It is worth skipping workouts only in case of illness or very severe frost on the street.
The intensity and duration of your run should be gradually increased, and not abruptly started with a ten-kilometer cross-country cross. It is optimal to jog for about half an hour at a time.
You should not run earlier than two hours after eating. Only under this condition, evening jogging helps to get rid of extra pounds and is beneficial.