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I have been running and training regularly for two years. I run in the evening about 4 hours before bedtime. However, I heard that it is better to do it in the morning, before breakfast. It is said to have a positive effect on the figure and well-being. Does the time of day matter ?? How often should I run? Is running every day too exhausting for the body (I mean one hour a day + 30 minutes of extra exercise)? How to exercise so as not to build up your muscles? Although the amount of fat in my body is below the norm, my body weight and figure do not indicate this. Is it just a question of the number of repetitions? What loads should you carry on your hands while running so as not to expand them? What is the significance of the breaks between abdominal exercises? What exercises are the best for getting rid of "sides"? Is it better to do 100 sit-ups quickly or hold it slowly for 2 seconds with tense abdominal muscles?
Morning jogging has its advantages - we wake up faster, some say that they feel energized and energized throughout the day, but we must remember that it is only when our jogging is a light morning start, not an hour-shaping one training. Choosing the time of day is a matter of personal habit. It is important to stick to the set time and run systematically at the selected time. But the best time to train is in the morning, which is the time after breakfast. I don't recommend running on an empty stomach, especially for long stretches, it's not he althy. Also, from a he alth point of view, there is no need to run for an hour every day, 3-4 times a week is enough. Of course, you can run 5 or 6 times, but then you should shorten the running time to about 30 minutes. This activity does not build muscles, but is an endurance activity, rather it slims the body - please look at professional long-distance runners who also use strength exercises with heavy loads in their training program and this does not translate into an increase in their muscle mass. The strength of a muscle, its endurance depends not only on its size. When we work out in the gym, all you need is a small load and many repetitions, many series of a given exercise to burn fat and model slender muscles. Exercises aimed at reducing body fat must be performed under conditions of oxygen balance,you cannot perform them quickly - dynamically, of course, but in a moderate rhythm so as not to make yourself out of breath. Fat burns in the presence of oxygen, which is why breathing is so important (exhale with each muscle contraction). Exercises should be low or medium intensity - endurance. The breaks should be long enough to extend the training over time, because the longer the training, the more the body will use fat as a source of energy for muscle work.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Paweł F. NowakExpert in physical activity (aerobics instructor, swimming, athletics trainer), marathon runner, author of the books "Running - a way to a he althy life" and "Women's he alth training in the context of modern lifestyle".
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