The benefits and disadvantages of running in the morning on an empty stomach

Many people will choose to exercise in the morning, and some people will even exercise in the first meal, and morning running is a lot of people will choose the morning exercise program, in the morning fasting morning running on the body can have what beneficial effects? The other side just woke up in the morning, the body is still in a sleep state, if it is this time to run and other sports, on the one hand, can help the body as soon as possible from the sleep state recovery, morning running on an empty stomach is also very easy to cause harm to the body. What are the benefits and disadvantages of running in the morning on an empty stomach.

The benefits of running in the morning on an empty stomach

Accelerated fat decomposition

When a person is fasting, the glycogen reserve in the body is very little. When the glycogen concentration is low, it will be easier to mobilize fat oxidation for energy supply during exercise, and fat consumption will increase.

Increased metabolic level throughout the day

Morning cardio training, not only can burn fat, but the fat burning process will continue after the workout. This means that the metabolism of this whole day remains very high for several hours after the cardio training. If you train at night, although you can burn fat, but after going to sleep, metabolism will decline, sleep makes the afterburning effect of cardio training is greatly reduced. Because the metabolic rate is lower when a person is sleeping than at any other time of the day.

Work efficiently during the day to free up time at night

The practice of putting the hardest things in the morning is one I agree with. When waking up early after being the first to accomplish a great task, the whole day is better, carefree and unburdened. If you arrange to exercise in the evening, will always be temporary unexpected things to occupy the time, all day long, I still have the task of exercise in the evening, must not have things na. This often affects the original order of their lives, colleagues and friends about a meal, always pushing three or four to make their own very cold look.

Improve insomnia

And there are studies that show that running in the morning will improve the quality of sleep. The evening or evening exercise, it is not easy to arrange the diet time, exercise before eating also have to wait an hour to exercise, and exercise after eating, too late to eat leads to an increased incidence of insomnia, there is also evidence that the night aerobic exercise is easy to make people excited, not easy to sleep.

The disadvantages of running in the morning on an empty stomach

Loss of muscle

Also due to the lack of glycogen stores when exercising on an empty stomach, fat and protein will accelerate the breakdown of energy, fat burning and the corresponding loss of muscle, which is not a good thing, long-term muscle loss means a decline in the basal metabolic rate!

Beware of "ketosis"

When a large amount of fat is mobilized and consumed, the liver produces more ketone bodies, which can cause ketosis and acidosis in the body. When dieting, the lack of carbohydrate supplementation, the depletion of their own glucose stored in the liver, the body began to consume fat, but the increased metabolism of fat decomposition is often accompanied by incomplete oxidation, prone to produce too many intermediate products ketone bodies. And ketosis is a very serious issue!

More prone to sports injuries

In the morning, the body temperature is lower, the muscle extensibility is poor, if the preparation activities are not sufficient, it is easy to occur in the exercise injury. This is actually better to avoid, the preparatory activities before exercise to be sufficient, so that the body fully warmed up. In addition, some people who lack the foundation of exercise in the morning after running but poor spirit, morning sleepiness, but affect the efficiency of the whole day.

People with high blood pressure should be careful!

When you need to exercise to lose weight, you should be extra careful when you choose to exercise in the morning. The high concentration of free fatty acids in the plasma may cause platelets to stick together to form blood clots, or lead to arrhythmias, and friends with cardiovascular disease should try to avoid fasting training.

About air quality

The haze is such that pollutants reach a rapid increase in the early morning, between 7:00 and 8:00 a.m., enter a linear increase at 10:00 a.m., and begin to decline in the evening, returning to lower values in the late afternoon. As a reminder, air pollution in Beijing is unique in that it tends to peak in the evening and is in the process of accumulating during the day.