Do you exercise at night? Can you lose weight? Exercise is closely related to your health, and it can also help you lose weight. Many people have no time during the day and can only exercise at night, so we should pay attention to the correct exercise methods. Let's share how to exercise and lose weight at night.

How about exercising at night? Can you lose weight? 1 Generally, it is better to exercise at night, which can help you lose weight. Exercise can consume body fat, accelerate body metabolism, and promote the discharge of toxins and garbage in the body. It takes a long time to lose weight. If you can't stick to it for a long time, you can go to a regular medical institution for liposuction to achieve the effect of losing weight.

How about exercising at night? Can you lose weight? It's really good to run for an hour every night.

1, run out of good shape

Running at night can really get a good figure. I used to weigh 160 kg, but now I weigh 120 kg. My figure has undergone earth-shaking changes and I have no fat. My hips and waist are coming out. How beautiful!

If you keep running for an hour every night, you can also run out of good shape! Nowadays, many people don't go running at night, and as a result, they eat too many calories at night, which they can't consume and get fatter and fatter! So running at night is really good for fitness!

2. Say goodbye to insomnia

Insomnia is a headache for many people. Long-term insomnia really makes people collapse. They can't sleep, have a bad rest and have poor mental strength. Therefore, if they want to have a good body, we must have a good sleep!

Running can make us say goodbye to insomnia, let us sleep soundly and let us sleep till dawn. This feeling is really cool! Run for an hour every night, you will feel very tired, your blood circulation will improve, and you will sleep better!

3. Overall health

Running can really help us bring all-round health. What is all-round health? Your muscles, your ligaments, your bones, your blood vessels, your heart and lungs, your brain and your various systems can all be exercised!

Your bones will harden, your muscles will become stronger, your ligaments will be willful, your blood vessels will be more elastic, blood circulation will make your internal organs healthier, and your motor system, nervous system and various systems will be strengthened!

4. Improvement of execution.

Now many people lack execution. What can you do without execution? All talk and no action will accomplish nothing! If you can run for an hour every day, your execution will be greatly enhanced!

You will become more mobile, run and never hesitate. This kind of execution developed from running will extend to other aspects of your life, making you a more active person and establishing a person with courage and perseverance!

How about exercising at night? Can you lose weight? When is the best time to exercise, morning or evening?

Afternoon and evening are the best time periods for human body function.

Coach Chen Xiaoyu said that although there is no best time to lose weight, there is little difference in the effect of exercise on reducing fat in different time periods. From the point of view of preventing sports injury, it is best to exercise in the afternoon or at night, and you are less likely to get injured when exercising in the afternoon, because the body temperature in the afternoon is higher than that in the morning, muscles and joints are more flexible, and various indexes of human body reach the peak, such as heartbeat and blood pressure regulation, and the peak of oxygen intake is at night. In addition, evening is the best time to regulate hormones and enzymes in the body. So the exercise time can be arranged from 3 pm to 6 pm in winter and from 4 pm to 7 pm in summer.

Of course, this doesn't mean that you will get hurt when you exercise in the morning. If you do enough warm-up, you will be fine. If you can only exercise in the morning and in the morning, you don't need to worry about the impact on weight loss, because there is not much difference in calories consumed by exercise at different times. You can choose some moderate-intensity exercise in the morning, not too intense, not easy to get hurt, and not affect the working and living conditions of the whole day.

In addition, many people have no time to go to work during the day because of work, so they can only exercise at night. For many people, exercising at night can improve the quality of sleep. However, for others, they are still excited for an hour or two after exercise, which will affect the quality of sleep at night. Therefore, according to personal circumstances, you can try to advance the exercise time.

In a word, the best exercise time to lose weight is the time to keep you going.

Three key points to make exercise lose weight more:

1, exercise regularly

In addition, it is important to develop regular exercise habits no matter which time you exercise. For example, if you are used to exercising at 5 pm every day, try to arrange it at this time every day, and don't let the interval be too long. Because the body will also form an exercise biological clock, if the exercise time is always changed, it will make the body uncomfortable and more prone to sports injuries, thus affecting the performance and effect of sports.

2. Change the form and intensity of exercise.

In order to strengthen the effect of reducing fat, it is important to change the exercise form frequently and maintain the intensity of exercise, rather than a single exercise form. Such as cycling, running, swimming, etc. They are all moderate-intensity exercises and can be changed. The conversion of exercise intensity is mainly realized by changing the exercise time (or distance) and increasing or slowing down the exercise heart rate, but it should be noted that the exercise intensity should not change too fast, and it should be gradual and give the body time to adapt. If you exercise in a single form and intensity for a long time, your body can easily adapt to it, thus entering a fat-reducing platform period.

Step 3 stick to it

The most important thing to lose weight is persistence. Only by persisting in exercise can we achieve the goal of reducing fat.

In addition, coach Chen Xiaoyu reminded friends who lose weight not to try to lose more fat by exercising on an empty stomach in the morning. The theoretical basis of people who support fasting exercise to lose weight is that fasting exercise uses more fat to provide calories, while after-dinner exercise gives priority to consuming these sugars to gain energy, because blood and body reserve enough sugar. However, in practice, exercise on an empty stomach will make you in a bad state, in a bad mood and more likely to get hurt. In addition, if you exercise on an empty stomach before breakfast, you will eat more than usual at breakfast, or even eat more all day, otherwise you will feel endless fatigue and lack of energy. In addition, fasting exercise can't help you lose weight, because fat is used to store energy. When you are hungry, it is not conducive to the burning of fat, but will consume the muscles in your body, thus reducing the body's basal metabolic rate and making weight more difficult to control.

Exercise on an empty stomach will also increase the risk for people who have blood sugar problems themselves.

How to lose weight scientifically

To lose weight, we must first establish a correct concept and lose weight healthily by scientific methods. If you want to lose weight, you must form a calorie difference. If the daily calorie intake of the human body is greater than the basal metabolism plus the calories consumed by physical activities, the weight will increase; If the calorie intake is less than the basal metabolic consumption and exercise consumption, the weight will be reduced. Therefore, if you want to lose weight, you must strive to improve the basal metabolic rate and increase exercise consumption.

How to improve basal metabolic rate;

Muscle is the main component of the human body, and it consumes more calories than fat at rest, so if you want to improve the basal metabolic rate, you should try to increase the body muscle mass.

For some weight-loss friends (especially female friends) who are afraid of gaining muscle, coach Chen Xiaoyu told us not to worry too much, but to increase the body's muscle mass and develop into big and strong muscles. Moderately increasing muscle mass will not make the figure look bigger and bloated, but will make the lines more beautiful and compact and the proportion more harmonious. In addition, muscle density is much larger than fat, with five pounds of muscle. It seems that the volume may not change much, but the body shape is more perfect; And if it is five pounds of fat, then the body looks obviously "fat".

You can't lose weight too quickly, and the speed of losing weight is generally controlled at 4-6 kg a month. If you lose weight too fast, it is easy to cause problems in the body's metabolic system.

Further reading: Who is more suitable for morning exercise to lose weight?

A study by Appalachian State University shows that if you want to improve the quality of sleep, you'd better exercise in the morning. Scientists found a group of volunteers aged 40-60, who walked or jogged on the treadmill for 30 minutes three times a week. These volunteers are divided into three groups, and the exercise time is 7: 00 am, noon 1 and 7: 00 pm respectively. It was found that the average deep sleep time of the morning exercise group was 75% higher than that of the other two groups.

From the point of view of persisting in exercise, morning exercise is also the best choice. Research shows that people who schedule exercise in the morning are more likely to keep exercising because there are no chores occupying your time in the morning. And if arranged at other times, temporary work tasks, entertainment, etc. It usually ruins your exercise plan.

People who have poor sleep quality and are prone to insomnia are not suitable for arranging exercise time at night, because exercise will excite your body for a while and will affect sleep.

How about exercising at night? Can you lose weight? 4 Eight Points for Attention in Evening Exercise

First, pay attention to clothes to prevent colds.

Autumn is different from summer. The temperature in the morning has started to be a little low. You usually sweat more when you exercise. If you are not careful, you are in danger of catching a cold. Therefore, don't wear light clothes to go outdoors as soon as you get up, but give your body a time to adapt. Especially for the elderly, don't get up immediately after waking up in the morning, because the elderly's intervertebral disc is slack, and suddenly changing from lying position to standing position may cause back sprain, which may easily lead to high blood pressure and cardiovascular disease. Old people should be more careful when they get up. They can stretch their legs and joints in bed and get out of bed after a short rest.

Second, replenish water in time to prevent autumn dryness.

From hot and humid summer to autumn, the climate suddenly dries up and the temperature drops a lot. It is easy to accumulate some heat in the human body, and the humidity in the air decreases in autumn, which is easy to cause symptoms such as dry throat, shortness of breath, chapped lips, nosebleeds and dry stool. In addition, the water lost during exercise will aggravate the body's response to water shortage. Therefore, after exercise, you must drink more boiled water, eat more soft foods such as pears, apples, milk, sesame seeds and fresh vegetables, or drink more foods such as rock candy pear water and winter melon soup in order to maintain the normal secretion of upper respiratory mucosa and prevent sore throat.

Third, be prepared to prevent tension.

For any kind of exercise, warm-up activities are necessary, because people's muscles and ligaments will reflexively cause vasoconstriction and viscosity increase, the range of joint activities will be reduced, and the extensibility of ligaments will be reduced. Without warm-up activities, the nervous system's ability to command muscles will also decline. If you don't do enough warm-up activities before exercise, it will cause joint ligament strain and muscle strain, which will seriously affect daily life. Exercise has become a kind of injury.

Fourth, step by step and avoid being too radical.

Some people think that physical exercise is the only way to practice well, and they have strong resistance. Actually, it is not. Exercise is as moderate as eating and sleeping. According to the theory of traditional Chinese medicine, autumn is a stage in which human essence is restrained and nourished, so exercise should also conform to this principle, and the amount of exercise should be gradual from small to large. I feel a little hot and sweaty during exercise, and I feel relaxed and comfortable after exercise. This is the standard of good effect. On the contrary, if you are very tired after exercise and still feel unwell after rest, headache, dizziness, chest tightness, palpitation and reduced food intake, then your exercise may be too great, so you must reduce your exercise next time.

Five, sports protection to prevent injury

ㄠサ People's muscles and ligaments are easy to reflexively cause vasoconstriction and reduce the physiological activity of joints when the temperature begins to drop in autumn, thus easily causing sports injuries of muscles, tendons, ligaments and joints. So every time you exercise, you should also pay attention to the exercise method. Besides being fully prepared, you should also pay attention to the range and intensity of exercise, and don't force yourself to do some difficult movements.

Sixth, you can't exercise on an empty stomach in the morning.

Some people are used to getting up in the morning to exercise first, and then having breakfast after exercise, which is not good for their health. Because the body consumes a lot of energy during exercise, after a night of digestion and metabolism, the food eaten the night before has been digested, and there is basically no energy in the body to consume. If you are still exercising when your stomach is empty and hungry, it is easy to have hypoglycemia. It is more serious for the elderly. Therefore, you should drink some sugar water or eat some fruit before exercise after getting up, so that your body can get some starting energy, which will be more conducive to your health.

Seven, it is not appropriate to exercise after meals.

The living habits of modern people are rarely "work at sunrise and rest at sunset". They sleep late at night and have a lot of work in the morning. Many people don't have time to exercise in the morning, so some people set the exercise time after dinner. It is good to keep exercising, but it is unhealthy to exercise immediately after meals, even if it is a walk. This is because the blood circulation in the digestive system is greatly increased after meals, while the blood circulation in other parts of the body will be relatively reduced. If you start moisturizing right away? A the process of exercise digestion is blocked, and the gastrointestinal tract is prone to illness. So it is better to exercise for 30 minutes after meals.

Eight, exercise while ensuring sleep.

Fitness exercise must be in the best mental state and physical state, with full emotions into fitness exercise, in order to achieve the effect of physical exercise and mental pleasure. As the saying goes, "spring is sleepy and autumn is lacking", the climate in autumn is pleasant and the sunshine time is shortened. Take advantage of this good opportunity to ensure adequate sleep as much as possible, which can not only restore physical strength, ensure health, but also improve the body's immunity. Therefore, in autumn, we should follow the running law of human biological clock and develop good sleep habits. At this time, coupled with orderly and scientific exercise, the body can get better and better.