What are the best times for weight loss and running

The best time for weight loss running is mainly during three periods: fasting in the morning, 4-6 pm in the afternoon, and 1-2 hours after dinner.

1. Fasting in the morning

When running on an empty stomach in the morning, the body's glycogen reserves are low, and the body will prioritize breaking down fat for energy. At this time, cortisol levels are higher, which helps accelerate fat metabolism. It is recommended to choose low-intensity constant speed running, with a duration of 30-40 minutes. Drink 200ml of warm water before running to avoid hypoglycemic reactions. During this period, attention should be paid to morning blood pressure fluctuations, and people with hypertension should be cautious.

2. From 4 to 6 pm

In the afternoon, the core temperature of the human body reaches its peak, and muscle flexibility and exercise performance are the best. Intermittent running or variable speed running at this time can improve fat burning efficiency, and excessive oxygen consumption after exercise can last for several hours. This time period is suitable for completing high-intensity training, but attention should be paid to replenishing electrolytes and doing sufficient warm-up and stretching before and after exercise.

3. 1-2 hours after dinner

Running after dinner can burn postprandial blood sugar and prevent calories from being converted into fat accumulation. It is recommended to alternate between brisk walking and slow jogging, with a duration of no more than 60 minutes. During this period, it is necessary to avoid intense exercise that may cause gastrointestinal discomfort, and to maintain a steady breathing rhythm while running. Patients with combined gastroesophageal reflux disease should appropriately delay their exercise time.

When choosing running time, it is necessary to combine personal sleep and physical characteristics, and maintain regular exercise 3-5 times a week. Pay attention to replenishing water before and after running, and wear professional running shoes to reduce joint impact during exercise. It is recommended to cooperate with strength training to improve basal metabolic rate. If you experience discomfort such as dizziness and palpitations during running, stop immediately. Long term adherence and adjustment of dietary structure are necessary to achieve the desired weight loss effect.