Is it better to lose weight by running in the morning or at night

The weight loss effect of running in the morning and evening varies from person to person, mainly depending on personal sleep habits, exercise tolerance, and environmental factors. Morning running can help activate metabolism, but attention should be paid to the risk of hypoglycemia; Night running is more suitable for releasing stress, but it may affect sleep quality. During morning running, after a night of fasting, the body has lower glycogen reserves and a relatively higher proportion of fat energy supply. At this time, moderate intensity running may be more effective in mobilizing fat breakdown. However, fasting exercise may lead to hypoglycemia. It is recommended to consume a small amount of easily digestible carbohydrates such as bananas before exercise. There are fewer pollutants in the air in the morning, but in winter, it is important to keep warm to prevent blood vessel constriction. The increase in metabolic rate after morning running may last for several hours and help with daily calorie expenditure, but it is important to pay attention to replenishing water and electrolytes. During night running, the core body temperature is higher, muscle flexibility is better, and the risk of sports injuries is relatively reduced. The ratio of testosterone and cortisol in the human body is better in the evening, which is beneficial for muscle synthesis and metabolism. Running at night after work can relieve stress, but it is necessary to avoid vigorous exercise within 3 hours before bedtime to prevent sympathetic nervous system stimulation from affecting sleep. The temperature is suitable at night in summer, but attention should be paid to lighting safety. supplementing protein appropriately after nighttime exercise can help with muscle repair, but total calorie intake needs to be controlled.

When choosing a running time, one should consider their personal biological clock, work schedule, and environmental conditions comprehensively. Maintaining a regular running routine of 3-5 times a week for at least 30 minutes each time, combined with dietary control, can better ensure weight loss results than simply focusing on specific periods. Warm up and stretch before and after exercise, adjust the intensity according to physical sensation, and stop immediately if dizziness or other discomfort occurs. It is recommended to record the changes in heart rate and fatigue during running at different times, in order to find the most suitable exercise rhythm for oneself.