Exercise is an important activity for maintaining a healthy body. Running is one of the most practical sports that can be done at any time and does not require special equipment. Some like to run in the morning, and others in the afternoon. However, when is a good jogging hour?
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When is the best time to jog?
When is a good time to jog? The best time to run is late afternoon or late at night.
This time is considered ideal because body temperature, to be precise, core body temperature is at its peak in the afternoon.
In most people, peak core temperature occurs between 4 and 5 p.m. This fact was obtained from research published in the Journal of Sports Science & Medicine (2011).
This research found that the afternoon’s biological clock or circadian rhythm increases the body’s core temperature, so exercise results are maximized.
When the body’s core temperature rises, metabolism or energy burning and muscle capacity increase. Metabolism that functions optimally will help the body to burn calories.
Meanwhile, good muscle adaptation can make the body more ready for changes in the running field and make running performance more optimal.
It can also help reduce the risk of injury while running.
Research published in the American Journal of Physiology Lung Cellular and Molecular Physiology (2015) also states that the lungs work better in the afternoon.
That is, oxygen absorption by the lungs becomes more leverage. It can help you run faster and be more focused on your surroundings.
Also, running in the afternoon and at night makes you sleep faster. The reason is that running in the afternoon stimulates the production of the hormone melatonin, which triggers sleep more quickly.
In addition, jogging at this time also improves your circadian rhythm so you can sleep at night.
Running in the afternoon can also encourage the body to release endorphins. This hormone helps improve mood and makes your body more relaxed.
How about running in the morning or at night?
Besides choosing the best time to run in the afternoon, the morning is also good for jogging. This running hour can also help increase the body’s metabolism.
Indeed, a good jogging hour, based on the explanation above, is in the afternoon. However, running in the morning after waking up helps the body burn more calories.
In addition, running in the morning helps maintain motivation to exercise. In effect, the exercise schedule is more consistent.
Setting aside time to exercise in the morning will be easier because other activities won’t hinder you.
When you get up early to go for a run, you have more control over the activities that will be carried out throughout the day.
So, when there are obstacles in one of the activities, you still have a longer time to complete it.
Sometimes, the afternoon is such a busy time for many people that it can be difficult to run at this time.
However, please note that the core body temperature in the morning is low.
Therefore, it may take longer to warm up to get your body ready to exercise.
What about night sports? If you are used to getting up early, this time harms you.
Running at night before bed can hinder muscle recovery and reduce the deep sleep phase. So, you are easily tired when you wake up in the morning.
Exercise increases heart rate, body temperature, and sensitivity to stimuli. This body reaction can make it difficult for you to sleep shortly after exercising.
If you want to exercise at night, ensure you finish at least 90 minutes before bed.
This cardio exercise will still benefit your health regardless of when it’s a good time to jog.
Keep in mind that the recommendations above are not mandatory rules. Adjusting sports activities to a busy schedule and body condition is still important.
How long is a good jog to burn fat?
Indeed, the hours of good jogging to get the maximum benefits of running are known in advance. However, there is no benchmark for how long a good jog takes.
It would help if you remembered that jogging for a long time certainly burns more calories.
At least, you have to jog for more than 30 minutes at low intensity so that the body starts burning fat.
You can also increase running intensity until it reaches 70-80% of your maximum heart rate. It can make fat burning more optimal.
You can do this high-intensity run for 30 minutes. Make sure this amount of exercise is done 5 times a week.
If you jog regularly, you will reap the long-term benefits of exercise and reduce your risk of chronic disease.
To avoid disturbing your sleep schedule, you should avoid jogging before bed and give time between exercise and sleep.
Good jogging hours are in the afternoon because, at that time, the body’s condition is more optimal for exercising.
However, running or doing other sports regularly throughout the week is the most important thing.