Waking up at 2am to jog, doctor points out serious mistake

According to Dr. Nguyen Huy Hoang, Vietnam - Russia High Pressure Oxygen Center, Ministry of National Defense:

Jogging is an easy-to-do mass sport that brings surprising effects to many parts of the body. In addition to increasing resistance, jogging also helps reduce belly fat, improve mental health and contribute to protecting cardiovascular health.

However, waking up at 2-3 am to exercise is against the laws of nature, not in accordance with the normal biological rhythm, and is certainly not good for health.

Regarding the amount of exercise, if you exercise regularly and gradually increase the intensity, running 20-30km per day is completely possible. However, for a normal person, exercising twice a day for about 30-40 minutes/time with moderate intensity is reasonable. Running should only be 3-5km/time. When your body is tired, you should not try to run enough because it can cause the opposite reaction to your health.

If you run to lose weight, burn fat, and improve your health, you need to make sure you have enough energy for your workout. The amount of calories burned must be greater than the amount consumed, but you still need to ensure that you replenish enough water and minerals, as well as restore glycogen reserves in your muscles and repair muscle damage.

3 things to note when playing sports:

- Drink 200-300ml of water and have a light snack with healthy carbohydrates about 30-60 minutes before exercising..

- During exercise, you should supplement water and minerals little by little, about 15-20 minutes each time.

- After exercise, you should replenish water and electrolytes immediately. Within 60 minutes, should supplement healthy starch and protein to quickly restore glycogen levels and prevent muscle breakdown.

If needed, add unsaturated fats such as foods rich in omega-3, nuts, and beans.