Which is more effective for weight loss, running in the morning or running at night

The weight loss effects of running in the morning and evening vary from person to person, mainly depending on personal sleep patterns, hormone levels, and exercise habits. Morning running can help activate metabolism but attention should be paid to the risk of low blood sugar, while night running is more suitable for releasing stress but may affect sleep quality.

During morning running, the state of the abdomen may promote fat breakdown, as the body is more inclined to use fat for energy after glycogen depletion at night. Cortisol levels are higher in the morning, which helps to break down fat but requires controlling intensity to avoid muscle loss. Morning sunlight can regulate the biological clock and increase the metabolic rate throughout the day, but the deposition of air pollutants may increase respiratory irritation. supplementing with a small amount of carbohydrates before exercise can prevent dizziness, and timely intake of protein after exercise can help with muscle repair. During night running, the core body temperature is higher, muscle flexibility is better, and the probability of sports injuries is reduced. The energy stored in daytime diet can support higher intensity training, but it is important to note that it should be separated from dinner by 1-2 hours. Melatonin secretion may be delayed due to intense exercise, affecting sleep time. Nighttime exercise can relieve work stress, but it should be avoided within 2 hours before bedtime to prevent excessive sympathetic nervous system stimulation. The nighttime air quality in cities has relatively improved, but attention should be paid to lighting safety.

It is recommended to choose a time period based on one's own reaction and maintain a regular exercise routine of 3-5 times a week, with each session lasting at least 30 minutes. Combining strength training can improve basal metabolic rate, and pay attention to replenishing electrolytes before and after exercise. Monitoring morning pulse and sleep quality can help evaluate period adaptation, and if necessary, consult with sports medicine experts to develop personalized plans.