Even if you start running on an empty stomach in the morning, you can maintain exercise for at least 2 hours without hypoglycemia.
Generally speaking, for areas without haze, the air quality in the morning is OK.
After a whole night’s rest, there is no glycogen depletion at all.
At present, there is not enough scientific evidence to prove that morning running is more conducive to burning fat.
The most scientific statement should be that the morning air quality has no impact on exercise.
Even if the energy consumption during deep sleep is 1 kcal / kg / h, if an adult male weighs 60 kg, the energy consumed during 8 hours of sleep at night is: the calories consumed by one night’s sleep = 1 × sixty × 8 = 480 kcal assuming that all the 480 kcal of heat is supplied by glycogen decomposition (in fact, the proportion of fat energy supply is high and the proportion of sugar energy supply is low when it is quiet), 1 gram of sugar decomposition can produce 4 kcal of heat, then: the maximum sugar consumed by one night’s sleep = 480 / 4 = 120 grams.
The energy consumption level during deep sleep is actually lower than this standard.
Many articles say that improper morning running will induce hypoglycemia.
Firstly, the concentration of oxygen and carbon dioxide in the atmosphere is basically constant, and it is impossible to fluctuate greatly.
Seeing here, Xiao Bian looked like a question mark! The above is still the harm of morning running, and the following morning running is to strengthen your body? So, is morning running good or bad? With this question, Xiaobian looked through a wave of data and then told everyone whether morning running was good or bad? No.1 is the morning air good or bad? A widely circulated saying is that before the sun comes out in the morning, the atmospheric carbon dioxide concentration is high, because the photosynthesis of plants will absorb carbon dioxide and release oxygen only under the action of sunlight, so plants will not release oxygen before the sun comes out, so the oxygen content in the morning is insufficient and the carbon dioxide concentration is high.
After a night’s sleep, the body will evaporate part of the water without sweating.
After one night’s sleep, it can consume up to 1 / 4 of the sugar in the body.
1 gram of sugar decomposition can produce 4 calories.
This reason seems to be reasonable, but in fact it is groundless.
Even if all the energy for running is provided by sugar (in fact, sugar and fat are mixed for energy during running), the running time provided by 385 grams of sugar = (385 calories) × 4) / 600, about 2.5 hours.
The body may be slightly dehydrated.
It is groundless to worry that fasting exercise will lead to hypoglycemia.
To answer this question, we can do a rational mathematical calculation to let you fully understand the truth.
You don’t have to eat before running in the morning, but it is recommended to drink some water before running in the morning.
We have explained it clearly through mathematical calculation.
The reason is that after a whole night’s rest and sleep, the glycogen in the body has been exhausted.
When the human body is in a quiet state, it consumes 1 kcal per kilogram of body weight per hour (1 kcal / kg / h).
At this time, when you get up early to run, the body can only directly call fat to provide energy, so it is conducive to fat consumption, and the weight loss effect is certainly better.
Morning running is a good exercise habit.
(the arithmetic content is dry, you can choose to look at the conclusion directly) 🔻 Generally speaking, ordinary people have about 5 grams of blood glucose in their blood, 100 grams of liver glycogen in their liver and 400 grams of muscle glycogen in their muscles.
The so-called “after a whole night’s rest and sleep, the glycogen in the body has been exhausted” has no scientific basis at all.
Therefore, the statement that “due to the depletion of glycogen after a night’s sleep, morning running depends entirely on fat for energy and heat” is completely wrong.
Therefore, in general, the probability of hypoglycemia caused by fasting exercise in the morning is very low.
This statement seems very scientific, but it can’t stand scrutiny.
In fact, the energy consumption of 480 calories in sleep cannot be provided by sugar, about half of which is sugar and half of which is fat.
For areas with haze, we should pay attention to the air quality during morning running in autumn and winter.
It is normal to replenish water.
That is to say, one night’s sleep can only consume about 60 grams of sugar.
Fasting exercise in the morning is completely safe.
Although the above calculation is based on theory and the actual situation may only take longer than this, it is certain that hypoglycemia will not occur after running for about 1 hour in the morning.
After one night’s sleep, the remaining sugar in the body = 505-120 = 385 grams.
If you feel hungry, you can eat a small amount, such as half a banana and a piece of toast, but don’t eat too much.
Those who believe that the morning air is not as good as the afternoon and the morning carbon dioxide concentration is high have no scientific basis.
Do you eat when you run in the morning? As for eating or not eating before morning running, it all depends on the individual.
Don’t give it up for some rumors.
Sugar content in the human body = 5 + 100 + 400 = 505g.
But whether to use morning running depends entirely on your personal life and rest..
The concentration of carbon dioxide is only 0.03%.
No.3.
Whether the morning air is good or not can not be generalized.
Sugar in the human body is composed of these three parts, all of which can provide heat for exercise.
Does morning running reduce fat more? Many articles claim that running on an empty stomach can burn more fat.
This is still the ideal value calculated by assuming that during sleep, the energy is completely supplied by sugar decomposition.
No.2 does not eating before morning running really lead to hypoglycemia? This problem is also a problem that runners are quite worried about.
How long can 385 grams of sugar exercise? If you run at the 6:00 pace, you will consume about 10 calories per kilogram of body weight per hour, and 60 kilogram runners will consume about 600 calories per hour.
Even if it fluctuates slightly, it can not be perceived by the human body, and it is impossible to have any adverse impact on exercise.