Can running at night help you lose weight

Running at night can usually help with weight loss, but it needs to be judged based on a combination of dietary control and exercise intensity. Running as an aerobic exercise can effectively burn calories and promote fat breakdown. The human body mainly relies on glycogen and fat for energy supply during running, and the proportion of fat supply gradually increases when running at low to moderate intensity for more than 30 minutes. Nighttime running is influenced by the circadian rhythm, and although the basal metabolic rate is slightly lower than during the day, the calorie expenditure of the exercise itself still dominates. It is recommended to run 1-2 hours after meals to avoid low blood sugar caused by fasting exercise and to prevent full exercise from affecting digestion. Maintaining a running frequency of 3-5 times a week for 40-60 minutes each time yields better results. It is important to keep the heart rate within the range of 60% -70% of the maximum heart rate during exercise.

Nighttime exercise in some populations may affect sleep quality, and excessive excitation of the sympathetic nervous system can lead to difficulty falling asleep. People at risk of cardiovascular disease should avoid vigorous exercise at night, and outdoor running in cold weather should pay attention to keeping warm and preventing injuries. There are individual differences in the weight loss effect of running, and those with a larger weight base have more obvious initial effects. The exercise plan needs to be adjusted during the plateau period.

It is recommended to pair it with a high protein, low glycemic index diet and supplement electrolytes appropriately after exercise. Perform dynamic stretching before and after running, and choose running shoes with good cushioning to reduce joint pressure. If there is persistent knee pain or chest tightness, seek medical attention promptly to assess the safety of exercise. Long term adherence to running requires gradually increasing intensity, combined with strength training to improve basal metabolic rate.