Nowadays, more and more people have excess belly fat, and they are starting to use running at night as a way to lose weight and get rid of the extra fat on their stomachs. But can night running actually help them lose the belly fat?
Does Night Running Help Reduce Belly Fat?
Night running can indeed help reduce belly fat.
During night running, the entire body is engaged, and the fat in the body is continuously burned. This includes the fat in the abdomen, so night running can help get rid of the excess belly fat.
How Many Times Should You Run at Night to Lose Belly Fat?
Running at night five times a week is the most effective way to lose belly fat. It is recommended to run for 45 minutes each time. It is also best to do interval running, as it is an aerobic exercise. Aerobic exercises usually require at least 30 minutes to burn body fat, and running for 45 minutes at night can better help reduce the fat on the stomach.
Methods to Reduce Belly Fat While Night Running
Interval Running
Interval running, with alternating fast and slow speeds, engages the muscles in the entire body, including the core muscles. Doing interval running during night running can help reduce belly fat more effectively.
Controlled Speed
It is best to maintain a speed of 10 kilometers per hour during night running. This speed can burn 45 calories and more body fat, leading to a better reduction of belly fat.
High-Knee Running
One minute of interval high-knee running can also help eliminate excess fat on the belly. The higher the knees are lifted during high-knee running, the better the effect of reducing belly fat.
Other Exercises to Reduce Belly Fat
Belly Dance
Method: Raise both hands or place them on the sides of the waist. Use the muscles in the waist and abdomen to move the hips in a figure-eight motion in the air, while keeping the rest of the body still.
Belly dance can increase the strength of the abdominal muscles and improve the flexibility of the body. It can also help burn excess fat in the body, leading to a better reduction of belly fat.
Sit-Ups
Method: Lie on a mat, bend your legs at a 90-degree angle, and place your feet flat on the ground. Place both hands behind the head or on the sides of the body. The closer the hands are to the head, the more the abdominal muscles are engaged, making the exercise more challenging. Beginners can start by crossing their hands behind the head once their abdominal muscles have strengthened. Then, use the strength of the abdominal muscles to slowly lift the body. Inhale as the body rises, and when the body is about 10-20 centimeters above the ground, tighten the abdominal muscles and pause for a moment. Finally, slowly lower the body back to the starting position.
Sit-ups target the fat in the abdomen and can help tighten the abdominal muscles, leading to a reduction of belly fat. However, it is important to perform sit-ups with proper form and not overexert oneself to avoid soreness the next day.
