Can doing aerobic exercise in the morning help with weight loss

Doing aerobic exercise in the morning can usually help with weight loss. Low intensity aerobic exercise on an empty stomach may promote fat consumption, but it needs to be judged comprehensively based on individual physical fitness and exercise intensity. When fasting in the morning, after a night of metabolism, the body's glycogen reserves are low. At this time, low-intensity aerobic exercise such as brisk walking and jogging will prioritize mobilizing fat for energy supply. Research shows that morning exercise can increase the basal metabolic rate throughout the day, and sunlight exposure can help regulate melatonin secretion and improve circadian rhythm. However, it is important to replenish an appropriate amount of water before exercise to avoid the risk of hypoglycemia. The intensity of exercise should be controlled at around 60% of the heart rate reserve, and the recommended duration is 30 minutes or more.

Some people may experience increased appetite after exercise, which in turn increases calorie intake. Patients with diabetes, hypoglycemia or high-risk groups of cardiovascular disease should avoid fasting exercise. Patients with significant fluctuations in morning blood pressure should monitor their morning peak blood pressure, and hypertensive patients are advised to exercise one hour after meals. Protein and complex carbohydrates should be replenished promptly after exercise, such as eggs paired with whole wheat bread, which can repair muscles and avoid fat accumulation.

It is recommended to alternate morning aerobic and resistance training, maintaining a frequency of 3-5 exercises per week, and combining it with dietary calorie control for better results. Pay attention to supplementing electrolytes after exercise to avoid dehydration affecting metabolism. Long term morning exercise requires sufficient rest. Forcefully running in the morning during sleep deprivation may increase cortisol secretion and be detrimental to weight loss. For those with a larger body weight, they can choose exercise methods such as swimming and elliptical machines that have lower joint pressure, and adjust their exercise plan according to changes in body fat percentage.