★  From the principle of aerobic exercise, morning exercise will consume more than 3 times the fat.
A sporting truth you must know: Which time of day, cardiovascular exercise is best.
The answer is : whatever time you want. The most important thing is that you have to complete your weight loss training program. 
    Continuous aerobic exercise, such as: walking, jogging, stair climbing, cycling, as long as at least 30 minutes, no matter what time it is completed, will achieve weight loss. However, if you want to maximize the fat burning effect every minute of training, then you should practice on an empty stomach before breakfast. Aerobic training on an empty stomach in the morning has three major advantages over other time training.
     Your muscle glycogen and liver glycogen levels are low before eating in the morning. If you eat dinner 19:00 the next day 7:00 to eat breakfast, during 12 hours of not eating. During the 12 hours of the night , your liver glycogen levels will be reduced to break down into glucose to maintain all parts of the body. So, when you wake up in the morning, liver glycogen is almost exhausted and blood sugar is low – this is the best time for the body to consume fat instead of carbonized. How much fat you consume, this is not sure, but many studies have shown that aerobic exercise in the glycogen -depleted state consumes three times more fat than aerobic exercise in the normal state .
The principle is : carbohydrates and glycogen are the main energizing substances and priority energetic substances in the body. When your body's main energy supply is in short supply, this forces the body to use secondary and spare energy substances - fat. If you have aerobic exercise after a meal, you will still consume fat, but because the body preferentially consumes the carbohydrates you just eaten, the amount of fat consumed at this time will be small. The body consumes a mixture of carbohydrates and fats all the time, and weight loss exercise depends on the relative percentage of fat and carbohydrate consumed by the body during training.
★  If you are a small lazy, you can put your running after strength training. The reason is ↓
The second good time for aerobic exercise such as running is after strength training.
Strength training is an anaerobic training (anaerobic) - this training to carbohydrates for energy based. Strength training will consume your muscle glycogen, and then aerobic training will increase your fat consumption percentage, which is similar to morning fasting aerobic training because your glycogen is almost exhausted.
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★  Running in the morning is over, but the fat burning process will last for hours.
    Morning jogging or aerobic training to get a second benefit is "post-combustion" (afterburn) effect.
Running in the morning can not only burn fat, but your fat burning process will continue to accelerate after training. The reason is that your metabolism remains high for hours after aerobic training.
If you train at night , you can burn fat, but as you enter the dream, your metabolism will drop . That is to say, sleep makes the afterburning effect of aerobic training greatly reduced . When you sleep, your metabolic rate is lower than at any time of the day.
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★  Running in the morning will give you a sense of strength and a sense of accomplishment throughout the day.
Morning exercise can be a fun and enjoyable experience. It also brings you many difficulties and challenges. When you overcome the challenge, training becomes more important.
Perhaps you find it difficult to get up early. But think about it, when you face a difficult task, you beat it. Do you have no sense of accomplishment afterwards? You can overcome any difficulty, especially the physical challenge, which will have a dual impact on your physical and mental.
Physiologically, training allows your body to release endorphins, which are opioids. The release of endorphins hundreds of times, the effect even more than a morphine stimulation. The natural "high" sensation produced by endorphins gives you positive and euphoric, while reducing psychological stress, adjusting mood, relieving pain and enhancing blood circulation. The high sense also partly affects the mind.
Get up early and complete your training primary goals, which will bring you satisfaction and a sense of accomplishment. You will feel happy and stressless for the rest of the day, and more difficulties in the day have already been forgotten by you, because you have defeated yourself.
Once you have this " feel " . You will be immersed in the pleasure of training. A morning run or aerobic training, you insist on doing it, it becomes your habit, your metabolism will be faster, you will be confident in the day.
★  From the point of view of air oxygen content, night running seems to be more suitable for humans.
The air is fresh in the morning! Oxygen is not particularly good, because many plants need to breathe at night to get a lot of oxygen!
    The air is not very good at night! But oxygen is abundant and moist , because photosynthesis is produced by many plants and sunlight during the day to produce a lot of oxygen! For insomniacs, night running is also their gospel. Because moderate exercise can cause slight fatigue at night, it is easier to get a sweet sleep with hot water bubble feet after running .
★  Sports medicine tells you that night running is more scientific
    When the morning comes up, the organs of the human body are still running at a low level. At this time, exercise is more dangerous for people with weak cardiovascular functions .
In the morning, the carbon dioxide index in the air was the highest, and the dust suspended in the air the previous day did not completely disappear. At this time, the movement was far less good than the evening environment .
Some experts even did a set of experiments , they compared the blood circulation of morning and night running. The experimental results show that the morning run increases the possibility of thrombosis in the blood vessels, while the evening run is the opposite, greatly reducing the risk of vascular embolism. Â
★  Control the running time independently according to the law of the whole body
5:00 pm - 8 Point: physical strength and endurance are the highest peak of the day, is the best time to exercise, will achieve very good results, but also for sleep is quite favorable.
Night 1 Point - 4:00: when the body is most organs slow down or stop working, we can take time to rest, the muscles completely relaxed, blood pressure, blood flow to the brain, the pulse will gradually decrease.
5 am - 7 am : The body begins to wake up . At this time, getting up quickly becomes full of energy . Especially at 7 o'clock , the secretion of adrenal cortex hormones enters a climax , and the immune function is strengthened , which is very suitable for exercise.
8 AM - 12:00: is the nerve most exciting time, memory, heart, passion all at its best, it is a good time to work, study or travel, do not do sports.
1 pm - 4 pm : especially in spring and summer : people are prone to fatigue and sleepiness . It is best to rest at this time . Do not exercise at a large amount after lunch.
Around 10 o'clock in the evening : body temperature begins to decline , sleepiness will slowly come to you , the body's function tends to low tide , not suitable for vigorous exercise.
★  See when someone is running?
Many runners in the United States are couples with 3 or 4 children. They have to work every day, bring children, and only one person can watch the children on weekends. The other person runs first, then rotates, all running time.
Soldiers on the aircraft carrier can only take time to circulate on the ship.
The hottest in the city when they are selected to take advantage of cool to get up to run around 4:30.
Xiao Bian actually found such an idea on the Internet: the body is confident, the good looks seem to run much during the day, people grow ugly, run at night feels handsome and handsome
★  This question is what brick home thinks.
It is recommended to run three to four times a week. The intensity of running should not be too intense. Whether it is morning or night running, it is everyone's own habits and physique. If it does not adapt, you should adjust the time and intensity of the exercise in time. The average running time should be controlled within 1 hour, and not too intense, it is best to jog, with a slight sweat as the standard. Older people should not choose to run before going to sleep.
★  Chinese medicine does not seem to advocate night running o () <)) o
"The Yellow Emperor's Internal Classic" said: Therefore, the yang is one day and the other is outside, the yang yang rises in the sun, the sun is in the middle of the day, the yang is weak, the valve is closed, the valve is closed, it is the shackles and gathers, do not disturb the bones Do not see the fog, but in the third place, the shape is thin.
In other words, "The Yellow Emperor's Internal Classic" does not advocate moving in the middle of the night, disturbing the bones and muscles, sweating and hurting the sun.
In the evening, a hundred birds return home, the spirits are introverted, the yang collection, the pores are closed inside, then the muscles are stretched and stretched, running and dancing, the muscles will be congested, the viscera will be weak, and the people will become more and more boring, which runs counter to one another. It is. "Chinese medicine pays attention to the trend. That is to say, people have to live along the circadian rhythm, which is good for health." Just like in the traditional concept, it is better to get up early and get up early. In the evening, you should calm down, prepare to rest, and go to sleep . At this time, you will mobilize the various organs of the body and enter the excited state of running. In the long run, for the body, it may not be profitable. â€
The exercise time is also like the spring and summer of the year, and the autumn harvest. Daytime is the period of growth, you can exercise sweating. In the night, try to collect yang and sit still.
It is best not to practice in the middle of the night. It is best to wait for the sun to rise in the morning exercise, but also to avoid the heavy wind and heavy rain.
If you can only run at night, what do Chinese medicine doctors suggest should we pay attention to?
1, preferably after an hour of dinner , preferably before 22 o'clock.
2. Drink some alkaline drinks and neutralize lactic acid after running at night . Remember to not eat too much after running, the heat that is hard to consume, all of which are added back, and eating too late, too full will affect the night's sleep. Since there is more sweating during exercise, more lactic acid is produced. At this time, you can choose to drink alkaline beverages rich in vitamins and minerals. In addition to quickly replenishing the body's water and nutrients, it also neutralizes lactic acid, allowing the body to recover quickly from fatigue.
3, night run, eat something before the night ride, but only eat half full.
If you go to work on an empty stomach after work, you may not run because of low blood sugar, or even faint. If you eat too much, it will increase your physical burden and cause discomfort. Before running at night, choose to eat high-protein, digestible food such as fish, carbohydrates such as staple foods are also needed, can provide the energy needed for exercise, sweating during exercise, so pay attention to liquid before exercise. Supplement, boiled water, soup, juice can be.
4, the best time to exercise is between 30 minutes and 60 minutes. Too short to be able to consume fat. Too long, it will be too tired, affecting sleep, and even the next day's work. How long is it appropriate? It can be said that it varies from person to person. It's best to start step by step, starting from 30 minutes and gradually increasing the time until you find the exercise intensity and exercise time that suits you best.
5. Pay attention to temperature changes. When running at night, the temperature is often low, and the wind is cooler. It is easy for the infirm to sweat and blow the cool wind to bury the health hazard. Chinese medicine believes that the human body resists external evils and relies on phlegm (skin and muscle texture). However, when people are running, the blood flows to the limbs to raise their temperature. When the heat is heated, they open up. At this time, the air is blown, and the external wind and evil can easily penetrate and bury the hidden danger of the disease. If the infirm is forced to run at night, when choosing an outdoor sports venue, try to avoid strong winds. It is best to wear a sweat towel when exercising, and dry the sweat on the body surface in time.
TIPS :
You know aerobic training (cardiovascular exercise) do?
The amount of exercise in which the heart rate is maintained at 150 beats per minute is aerobic exercise because the blood can supply enough oxygen to the heart muscle; therefore, it is characterized by low intensity, rhythm, and long duration. Requires no less than 1 hour per exercise and 3 to 5 times per week . This kind of exercise, oxygen can fully decompose the body's sugar, can also consume body fat, enhance and improve heart and lung function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness. Therefore, if the weight exceeds the standard, if you want to achieve weight loss through exercise, it is recommended to choose aerobic exercise, like jogging and cycling.
    Another definition of aerobic exercise is: low-load continuous movement for a long time. The time is generally more than 20 minutes, preferably more than 40 minutes of exercise.
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