What is the effect of going for a run to lose weight at night

Running at night can help with weight loss, but the effect varies from person to person and needs to be evaluated comprehensively based on factors such as exercise intensity and dietary control. When running at night, the body's metabolic rate is relatively high, and aerobic exercise at this time can promote fat breakdown for energy supply. The core body temperature of the human body is higher from evening to night, and muscle flexibility and exercise performance are better than in the morning. Under the same intensity, heat consumption may increase. When the heart rate is maintained within the range of 60% -70% of the maximum heart rate during running, the efficiency of fat oxidation is optimal, and the effect is more significant if it lasts for more than 30 minutes. Combined with a low carbohydrate dinner, it can prolong the duration of fat burning after exercise.

Nighttime exercise in some populations may affect sleep quality, and elevated levels of adrenaline and cortisol can lead to difficulty falling asleep. Running on an empty stomach can easily cause hypoglycemia, while exercising immediately after a meal may increase the burden on the gastrointestinal tract. For individuals with underlying cardiovascular and cerebrovascular diseases, changes in nocturnal vagus nerve tone may increase the risk of exercise. When the ambient light is insufficient, outdoor running still poses safety hazards such as falls and collisions.

It is recommended to choose safe places such as park plastic tracks and wear reflective sportswear. Perform 10 minutes of dynamic stretching before exercising, gradually transitioning from brisk walking to slow jogging. After running, replenish an appropriate amount of electrolyte drinks and avoid high-intensity training 3 hours before bedtime. If discomfort such as dizziness and chest tightness occurs, exercise should be stopped immediately. Long term weight loss should be combined with resistance training and dietary management. If necessary, professional fitness coaches or nutritionists should be consulted to develop personalized plans.