How to run correctly so as not to lose weight. How to properly run to lose weight? Running Belt: Pros for Weight Loss

Many consider running the most effective way to lose weight. Like it or not, and how to run correctly in order to lose weight, we learn from experts and those who have already lost weight through this sport.

Exercise has always been considered the most effective way to lose weight. They allow you to fight excess weight, burning a large number of calories in a way that is safe for the body. Diet is the breakdown of fat deposits on the abdomen and sides with the help of proper nutrition. When subcutaneous deposits go away, the skin sags, and the body does not take on the shape you dreamed of. Therefore, running for weight loss is exactly what you need!

How many calories are consumed?

How many calories are burned while running? In just an hour of measured jogging or running up the stairs, the body loses up to a third of the calories of the average daily diet. That is, out of 1500 kcal, you can burn 500. If you add proper nutrition to this method, by simple calculations you can come to the conclusion that with the help of ordinary running you will lose the maximum number of kilograms in a short time.

Calories burned while running. Table

How to start running from scratch

For each of the beginners, a running program for weight loss should be drawn up. In addition, important nuances should not be forgotten.

Basic Rules

How to run to lose weight? So follow the rules:

• Beginners are taught to run at least 3 times a week. Each run is 30 minutes. As soon as you feel that you are used to this load, move on to 45 minutes. You can increase the number of classes up to 4 repetitions weekly. How much you need to run to lose weight in the future, you decide.
• Doctors argue about whether it is harmful for a person to run in the morning. Numerous studies prove that running in the morning for weight loss is beneficial. The explanation is simple - at this time of day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources of its consumption, one of which is body fat. Therefore, during the morning run, the maximum amount of fat is burned. However, if you can't run in the morning, do it in the evening. Such activities will also be beneficial.
• Warm up before running (including stair climbing). This will warm up the muscles, adjust the breathing to the desired rhythm and prevent sprains.
• Wear loose-fitting clothing and sports shoes with comfortable soles.
• You should not run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on a rubberized stadium surface, ground or grass).
• Get a heart rate monitor that will allow you to monitor your heart rate throughout the session.
• You should not start running too fast. Feet should not come off the ground too much. Heels should not try to reach the buttocks, and knees should not be raised high. This technique will be useful to you in the future, when the body gets used to the loads, and it will be possible to move on to more intense workouts.
• You need to breathe through your nose. Listen to your body, catch the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but you need to try.
• Don't make sudden stops after a run. Move to a fast pace, gradually slowing down. Only in this way will you give your heart the opportunity to calmly adjust to a different rhythm.
• At the end of the session, do a little stretching. In the evening, you can take a warm relaxing bath or take a foot bath.
• In order not to miss a workout in bad weather, work out at home. - no less effective way to get rid of excess weight.

You don't have to go outside to get started. Running in place for weight loss in your own apartment for beginners is no less effective. It is enough to open a door or a window to let fresh air into the house. In addition, you can run up the stairs of the entrance when it is not possible to do it on the street. The main thing is to breathe correctly.

Running program for beginners. Table

How to run to lose weight. Coach's comments (video)

Correct heart rate while running

To understand if you are risking your health, measure your heart rate before and after a run. Especially when you start training from scratch.

• The normal rhythm of the pulse when running in a trained person should be 120-130 beats per minute. A beginner should strive for this.
• Be sure to measure the pulse after jogging after 15-20 minutes. It should be equal to the one observed before training.
• In addition, it is recommended to use a heart rate monitor during exercise to monitor the heart rate. When running, the pulse should not rise above 140-150 beats per minute (an increase from the initial rate is no more than 70%). As soon as the heart rate reaches this redistribution, go to the step.
• If you manage to run (even very slowly) with a pulse of 120-130, this is already a good result for a beginner. In unprepared people, the heart rate may exceed the allowable rate even with slight acceleration. Don't worry, with regular training, you will gradually learn to run "at a low heart rate." In the meantime, do not increase the intensity of traffic, even if you are almost walking, and this load seems quite easy to you.
• Adjust the question of how much you need to run to lose weight, based on the heart rate. Classes every other day for 30 minutes (with a further increase in intensity) will soon bear fruit both for training the heart and for losing weight!

Remember that by ignoring heart rate control during runs, you can unwittingly wear out the heart muscle instead of strengthening it.

Heart rate for running by age. Table

Interval running in the morning and evening

Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow rhythm alternates with acceleration from time to time. At the same time, fat on the abdomen and sides disappears very quickly. For half an hour of jogging, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. As many calories are burned per day when running at intervals, not spent either by walking or by any other type of exercise.

Benefits and rules

Interval running has another plus - slight increases in load make it possible to effectively work on the muscles of the abdomen, calves, thighs and buttocks. In this case, it is a great substitute for expensive exercise equipment and trips to the fitness room. Interval running on the street and at home has its own laws, adhering to which you will quickly achieve your goal - losing weight in a short time:

• It is recommended to practice in the mornings or evenings at least 3 times a week for 20 minutes.
• Run in the morning only after charging, and not before it.
• Gradually increase the time and decide how much you need to run to lose weight, individually.

Interval running for weight loss is a sequence of actions and loads for every day. For beginners, a special system has been developed.

The sequence of actions for interval running is as follows:

1. You need to start training for weight loss by putting on a weight loss belt (if you use one).
2. For 5 minutes, run slowly, moving from a quick step to a jog.
3. Next, do the acceleration and run as fast as possible. What time to run, your body will tell you. Minimum - 2-3 minutes.
4. Slow down and move on with a jog, listening to your body. Even if you have no strength and want to stop, go to the slowest run, but do not stand still. Moving up the stairs, try not to stop, take a step.
5. As soon as you feel that the pulse and breathing are restored, run at an average speed.
6. Now speed up again and repeat the whole complex again.

Interval running program for weight loss. Table

Reviews, which are left in large numbers by those who have experienced interval running for weight loss, say that the results from it are impressive. According to some reports, you can lose weight with the help of such training up to a kilogram per week.

What to eat and how to drink while running?

Particularly impressive results await you with proper nutrition. If you started running for weight loss, the food should be selected taking into account certain features of this type of training.

• Before training, it is better not to eat anything. How many calories are burned while running if you ate? None! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer intact. In addition, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, snack on fat-free cottage cheese or drink a glass of 1% kefir.
• The maximum amount of water that you can drink half an hour before a run is 1 glass. It is also allowed to drink tea with sugar, coffee or juice.
• Drinking during and immediately after training is undesirable. It is recommended, if necessary, to take small sips of water or rinse your mouth. After half an hour or an hour, you can drink as much liquid as you want.
• You need to eat no earlier than 2 hours after cardio.
• Be sure to eat foods high in protein after a morning run. Food from a sports nutrition store will also work. The amount of protein consumed should be at least 0.5 and not more than 0.7 g per 1 kg of body weight.
• If you run in the evening, then in order to lose weight as soon as possible, it is better to have a light meal for dinner (for example, a vegetable salad with chicken breast and kefir will do).
• A diet that includes fats is not recommended.

The following foods will give the body energy for every day (food that can be consumed only after training):

• dried fruits;
• natural honey;
• tomato juice (freshly squeezed);
• pasta (you need to cook so that they remain a little damp);
• rice (any);
• yoghurts (preferably homemade).

Eliminate the following foods from your diet:

• beans;
• whole grain cereals;
• potatoes (in any form);
• fatty and fried foods;
• sweets and pastries;
• fast food;
• eggplant;
• cabbage;
• radish;
• radish;
• mushrooms;
• spinach.

All other vegetables and fruits are welcome.

Running Belt: Pros for Weight Loss

Running (including stairs) involves active physical activity, as a result of which fat is split and a huge amount of thermal energy is released. To cool a hot body, the body may begin to sweat. The liquid keeps us from overheating.

It is designed in such a way that it heats the body in places where it is necessary to lose excess body fat. The same is the food film, which is wrapped around the hips and stomach, as a result of which, when jogging, fats are split more actively under the influence of heat.

The principle of operation of the inventory is simple - the body, realizing that it cannot cope with the cooling function, begins to release even more sweat. At the same time, fats are broken down much more actively, allowing you to remove extra pounds faster.

The belt is especially useful for those who use interval running for weight loss and stair running to reduce the stomach. An additional load will be the contraction of the abdominal muscles while running. This will enhance the effect, help remove fat deposits and tighten the skin on the abdomen.

Running or cycling: which is better for weight loss?

Many people prefer both ways to keep their own figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what he likes best. However, it is worth dwelling on the benefits of each type of training.

Benefits of cycling

• Bicycling is a much less traumatic sport than running.
• When cycling, there is no excessive load on the joints and spine, as when running.
• Cycling gives a more comfortable load on the muscles, without jerks and stress.
• You can ride a bike without fear even if you are overweight.
• Cycling allows you to do sports and see interesting places at the same time during the trip. This is a wonderful tool for those who love long-distance travel.
• Although cycling burns fewer calories than interval or regular running, you can ride for a significantly longer time without overexertion.

Normal driving will give a slight positive effect. Therefore, to really lose weight, you need to drive fast.

Benefits of running

• Running is considered one of the best types of physical activity for human health and for quick weight loss.
• Jogging down the street and up the stairs involves the maximum number of muscles.
• The body burns more energy even when jogging than when cycling.
• In order to lose the same amount of excess weight, a runner will need 2-3 times less time than a cyclist.

Does running help you lose weight quickly and efficiently? Undoubtedly!

Contraindications and precautions for running

Interval and any other running, in addition to a positive effect on the human body, can also bring some harm. Therefore, it is better for people with the following diseases to choose a more gentle way of losing weight for themselves:

• diseases of the heart and blood vessels;
• injuries and disorders of the spinal column;
• any chronic diseases in the period of exacerbation;
• problems with knee joints;
• colds or flu;
• obesity of a high degree;
• serious gynecological diseases.

Listen to the state of your body. If you feel unwell, reschedule your run the next day. Learn to distinguish muscle pain after exercise from other causes of pain. Watch your pulse. A rapid pulse may indicate a malfunction in the heart.

More and more people are striving to play sports in order to maintain body parameters and health in the normal range. Some prefer to get a load in the gym, others at home. To a large extent, it depends on financial and temporal possibilities. The least expensive type is running outdoors.

POSSIBLE CONTRAINDICATIONS

Running for weight loss in some cases can be harmful to health. The risk group includes:

• people with problems in the work of the cardiovascular system;
• suffering from varicose veins;
• with exacerbation of chronic diseases;
• spinal injuries and joint diseases are an obstacle to full-fledged training;
• during pregnancy and breastfeeding, other types of exercise should be preferred.

The absence of contraindications allows you to use jogging with a light heart to lose weight.

EQUIPMENT FOR CLASSES

In order for training to be enjoyable, it is important to purchase comfortable clothes made from natural fabrics with a small amount of elastin. This will ensure a good fit of things on the figure. Strengthen sweating will help special sports underwear that creates the effect of a sauna. Particular attention is paid to the choice of shoes. It is good if it is possible to run for weight loss along a dirt track in a park or in a stadium equipped for such purposes. Asphalt is not the most suitable option for exercising, and can cause irreparable damage to the joints. To mitigate the harmful effects should be high-quality sneakers designed specifically for hard surfaces.

THE POSITIVE IMPACT OF RUNNING ON THE BODY

Running helps not only to lose weight, its action has a wider range.

• strengthening all the muscles of the body;
• blood oxygen saturation;
• acceleration of metabolic processes;
• increase in lung volume;
• maintaining the tone of the heart muscle and blood vessels;
• increasing the strength of bone tissue.

Choosing this method of physical activity, many are wondering if it is possible to lose weight with running? The answer will be ambiguous. The desired effect will come only if you know how best to run. First of all, a beginner should be prepared for the fact that the first shifts will appear only after a few months. This will happen if you follow certain rules:

• classes at least 3 times a week;
• a minimum distance of 1-2 km, depending on the initial physical form. After a month, this figure doubles;
• it is recommended to alternate running and walking to restore breathing;
• increase the load gradually, listening to the signals of your body;
• in order not to expose the body to additional stress, it is reasonable to combine the start of training with the warm season;
• it is worth starting the lesson with a warm-up. This will prepare the muscles for stress and reduce the risk of injury;
• Proper breathing will help saturate the blood with oxygen, avoid delaying it. It is recommended to use the nose. If you breathe through your mouth, then the mucous membrane of the oral cavity will dry out and a feeling of thirst will appear. It is allowed to drink a small amount of clean water while jogging. Sometimes just rinsing out your mouth is enough;
• rhythmic music helps keep the pace of running. If there is no suitable mood, then it is better to reschedule the lesson for another time. Training through strength will not bring a positive result, which will affect motivation in the future.

To fully understand the question of how to run properly in order to lose weight, studying the influence of various factors will help.

TRAINING TIME

Some people find it very difficult to get up early and prefer to run in the evening. Others believe that the morning is the perfect time to get a boost of energy for the whole day. As a result of research, it was found that classes in the morning will have a beneficial effect on the heart muscle, blood vessels, and put the nervous system in order. To finally wake up, it is recommended to take a contrast shower, have a little snack half an hour before jogging (for example, vegetable salad or muesli) and be sure to warm up for 5 minutes. However, if you do not eat, then the process of losing weight will go faster. You can limit yourself to a glass of warm water. This will help thin the blood. Running for weight loss in the evening will give the best result. However, this should not be done right before bedtime, as it can affect how easy it is to fall asleep. The optimal time is 2-3 hours before going to bed.

PLACE FOR RUNNING

The best option for classes is the park area, but in the evening you should avoid secluded places for safety reasons. You can practice at the stadium. If there is no suitable area for training near the house, then they will have to be moved under the roof, to the gym. Running to burn fat along the highway, you can aggravate your health by inhaling the exhaust gases of passing cars. If material possibilities and the area of ​​\u200b\u200bthe apartment allow, then the way out of the situation will be to buy a treadmill. But in this case, it is desirable to keep the window open.

DURATION

The session should last at least an hour. This is due to the fact that in 45 minutes the entire supply of carbohydrates in the body will be used up, and only then will the burning of adipose tissue begin. By this time, you need to move forward gradually. If you immediately give a large load, then there is a risk of harming the cardiovascular system. Not everyone is able, due to being busy, to devote so much time to proper running. In this case, you can alternate walking, jogging and running at maximum speed over the same distance - that is, interval training. It is enough to allocate 30 minutes for such a workout.

INTERVAL TECHNIQUE

This method of running is suitable for people who do not have problems with the cardiovascular system. It is also important not to have an addiction to smoking and alcohol. The body is subjected to significant stress, so if in doubt, it is important to consult a doctor before starting training. In the absence of contraindications, the desired results will come faster.

The method consists in alternating the load every 100 m:

• start with active walking to warm up the muscles and increase blood flow;
• switch to jogging to adjust breathing;
• move with maximum acceleration. After 100 m they return to the previous pace.

During the training, the cycle is repeated several times. This approach includes the processes responsible for burning fat accumulations. High-speed running requires a lot of energy, blood begins to circulate faster through the veins and arteries, triggering oxidative reactions. Jogging allows you to restore strength and breath. Such a load for 20-30 minutes takes a lot of strength, but the running process of utilizing fats lasts up to 6 hours, and muscle mass does not decrease.

You need to know how to run in interval technique. There is a program that allows you to gradually increase the load and increase the training time.

JOGGING

Having decided to improve the body and improve health through running, during the first two weeks they try out different methods. Perhaps the body is contraindicated in the loads that the interval technique gives. In this case, jogging becomes an alternative option. The beginning of the lesson is given to walking with a gradual transition to running. Recommend 2 minutes of walking, lunges to prepare the muscles of the legs, 15-20 squats, jumping in place.

The last exercise is forward bending without bending your knees. In the extreme position, they linger for a few seconds. Repeat 4-5 times. Now start running. The pace increase lasts 3-5 minutes. During the lesson, it is important to maintain the correct body position: do not slouch, avoid leaning forward. The foot is completely put on the track. If you run on your toes, then the load on the foot is distributed unevenly and pain may appear.

With any running technique, positive results will appear faster if you monitor nutrition. The menu should be absent: sweets, pastries, fatty and fried foods. The use of vegetables, fruits, dietary meat, dairy products is welcome. Drinking regimen involves drinking up to two liters of clean water per day.

The solution to the question of how to run to lose weight depends on various factors. In any case, this activity should not only help those who are losing weight achieve their goal, but also charge the body with positive emotions. This will happen if during training you listen to your condition and choose a feasible load.

Recently, a healthy lifestyle has been very popular, so men and women are trying to maintain their weight in the norm. Diets, exercise equipment, intense physical activity, often do not have such an effective result as we would like. For example, after using any system for weight loss, you can get rid of fat, but there is a risk of sagging weak untrained muscles, visually it will look unsportsmanlike and unaesthetic. Meanwhile, regular running can be an effective way to tone muscle mass and lose weight.

What is the benefit of running

First of all, the load is distributed evenly to all muscle groups without exception, metabolism is activated and fat is split. Regular jogging contributes to the fact that the body becomes more graceful, leaner and slimmer without tiring workouts in the gym. The blood is saturated with oxygen, the vessels and the heart muscle are strengthened, the bone tissue becomes stronger.

Most often, running for weight loss is used by girls, young people use it as a means to dry muscles.

Sometimes “athletes”, devoting 20 minutes to running a day, wonder why, despite their efforts, the result is not felt, and extra pounds continue to remain in their places. Not everything is so simple, to lose weight, you need to follow a certain technique.

Why You Can't Lose Weight

If you approach the matter mechanically, as some kind of not very pleasant duty, nothing will work out, it is for this reason that most people quickly become disillusioned with running and quit classes. A person should experience positive emotions from morning or evening runs, combine business with pleasure.

When running lightly at a relatively low speed, the muscles draw energy from the glycogen produced by the liver. Enough of it for more than half an hour of intensive training.

If the run was short in time, the body will use up glycogen very quickly, and during the first meal it will not be slow to replenish the missing reserves. Thus, the liver simply does not have time to get to the fat, which is a source of energy, and there will be no desired weight loss.

How to lose weight from running

Weight will begin to go away when the body switches to fat as an energy source and focuses on the area of ​​​​fat deposits. A signal that a positive trend has begun will be fatigue and intermittent breathing.

In order for the fat to start to go away, you need to run for at least 40 minutes, and preferably 60. Only then will the metabolism begin to stabilize, and the fats will break down. It is better to increase the speed and time of the run gradually so that the muscles get used to the loads. You should not spend more than an hour jogging on the very first day, because the body unprepared for such loads will begin to take energy not from fat deposits, but from proteins, thus not the desired weight will go away, but the necessary muscle mass.

For those people who do not have a lot of time, as well as smokers and those with cardiovascular diseases, interval running is perfect. This is a very serious burden for the circulatory system and lungs, but the result will exceed all expectations.

What is interval running? These are intense workouts that include alternating maximum loads and rest.

For example, the first hundred meters is overcome with quick steps, while the muscles and ligaments are warmed up; the second is jogging, at this time breathing normalizes; the third is running at a maximum pace; the fourth - the pace is reduced. At the fourth 100 meters, breathing returns to normal, there is a short rest. Then everything starts over.

During interval running training, colossal physiological changes occur in the human body. During the sprint, calories are consumed due to the split glycogen, and when walking, the liver, in order to make up for the missing supply of this substance, also gets to fats. This is how the weight loss process begins.

Fast running for short distances (sprint) provides blood flow to the muscles. Due to this, fats are oxidized and release energy, which is stored in the body in the form of carbohydrates.

The training is very effective, after 20 minutes a person feels tired. In addition, fats are burned even after 6 hours after exercise, muscle mass is not lost.

Running technique

Even with normal walking, there is a load on the spine, let alone jogging, when this load doubles. To minimize the possibility of injury, you should follow a certain running technique:

1. Avoid abrupt throwing of the body up and heavy landing of the foot on the running surface. You can not swing the body to the sides. Such fluctuations occur due to the unprofessional placement of the feet, they must be on the same line, the whole “blow” is taken by the thumb.
2. The biggest mistake of novice runners: when moving forward, a person unbends the lower leg earlier, therefore, all the power of the blow falls on the straight leg. This is fraught with injury. What an experienced athlete does: unbends the leg smoothly and brings it forward.
3. It is extremely important to watch your posture. The body must be motionless, this will prevent injuries to the spine. The arms should be bent at the elbow joints, the fingers should not be clenched into fists. The head cannot be tilted back - this way the stomach protrudes. You should also not lower it forward, as this makes it difficult to breathe.

It is equally important to choose the length of the step. It should not be too narrow or wide.

You should know it

1. It is better to start running in the warm season, for example, in the spring, since in winter the risk of getting a cold increases significantly.
2. Morning running is useful for people suffering from diseases of the nervous and cardiovascular systems. You need to go for a run about an hour before breakfast.
3. Running during the day helps to strengthen muscles, in the evening it is most effective for losing weight and burning excess fat.
4. It is desirable to alternate running with a jump rope, by the way, you can take it for a run, and if you take a player with your favorite music with you, then the ordinary process will turn into a pleasant walk.
5. It is better to choose clothes for running from natural textures, it is better to exclude synthetic fabrics. A sports suit should be comfortable, and, of course, stylish and attractive. Running in a bright cute T-shirt and fashionable trousers is much more pleasant than in old stretched sweatpants.
6. Preference should be given not to sneakers, but to sneakers, because it is possible that you will have to run on asphalt.
7. For summer, it is better for girls to purchase special shorts, since in them the body loses weight much more, thereby removing excess fluid from the body. Shorts help fight cellulite.
8. For men and women, the running program practically does not differ, but for the elderly and young people, it can vary significantly. When compiling a program, one should take into account not only age, but also the state of health of a person, his work schedule. Elderly people should avoid interval running.

Who can't run

Running has contraindications:

• Overweight. We are talking about excessively large weight, as there is a load on the lower limbs.
• High blood pressure.
• Serious heart problems.
• Varicose veins.
• Chronic bronchitis and asthma.
• The presence of infectious diseases.
• Vision problems.
• Chronic diseases of internal organs.
• Diseases of the spine.

Can you lose weight with running? The answer, of course, will be positive. Not only to lose weight, but also to pump up muscles without exercise equipment, make them fit and athletic. The main thing is to run systematically and not be lazy. Over time, you will learn to benefit from monotonous tedious activities and lose weight with pleasure. But do not rely on the fact that running is a panacea. Only in combination with a balanced diet will it be effective.

Video: how to run to lose weight

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

The key factor pushing the weight off the dead center to decrease is cardio loads. How to lose weight with running, which is recommended by all open sources, what effect such training gives and whether this activity is suitable for everyone, beginners do not understand well. Doctors' disputes about the benefits and harms of jogging add fuel to the fire. Without basic knowledge, it is easy to get injured or simply lose the desire to run further, so before starting training, you need to study this subject from all sides.

What is running

After a simple walk at a leisurely pace, jogging is one of the natural ways for a person to move, which arose during evolution. Unlike other types of physical activity, especially those involving complex coordination, running is as familiar as breathing. The key difference from simple walking is the presence of a flight phase, i.e. a state where no foot touches the ground. The distance traveled by a runner in the same number of steps is greater than by a person walking slowly. However, this type of activity is not allowed for everyone.

Before deciding how to lose weight with running, you need to find out if you have any contraindications to it, including:

• excess body weight;
• heart diseases;
• vascular diseases;
• "problem" joints;
• scoliosis (III degree and above);
• hypertension.

Does it help to lose weight

Losing weight with this type of physical activity is possible, but for this you need to know what kind of running helps you lose weight - just getting out and trying to jog for a couple of kilometers is not the same as "burning fat." Firstly, sports should be supported by nutrition correction (no “first, second and dessert”), otherwise only the calories eaten will burn. Secondly, you can influence the figure only by knowing how to lose weight from running: how long to set the duration of the lesson, what pulse and pace of movement to maintain.

How does it affect weight loss

Increased breathing and heart rate are the main "external processes" that can be noticed while running. Inside, too, there is a lot going on: aerobic exercise forces the body to make the most of the lungs in order to get more oxygen. The amount of energy consumed when a person is running also grows, and already stored reserves gradually begin to be spent, i.e. jogging starts fat burning. Running affects weight loss similarly to any cardio load, but only until you switch to the heart rate that goes to help physical fitness.

In addition, you need to remember which zones are focused on:

• Overall weight loss, as with any type of aerobic exercise, you are guaranteed to start the metabolism too.
• From this type of activity, the hips lose weight, the buttocks tighten.
• To a lesser extent, the help of running will be appreciated by the stomach - the load on the abdominal muscles is not so great.
• The lower part of the legs (calves) may increase slightly in size.

Proper running

Doctors emphasize the relationship between food, physical activity and weight loss endlessly, so the main rule remains the normalization of nutrition. Consuming sweets and arranging frequent snacks with fast carbohydrates, you, even arranging marathons, will not be able to lose weight. Proper running for weight loss requires compliance with a number of conditions, but not only food:

• You can’t actively drink water while running - just moisten your throat.
• Before running, you need to eat a portion of complex carbohydrates (cereals / pasta with vegetables), after - light (!) Protein. However, in order to lose weight, the interval between exercise and food should be 2 hours.
• Exercise 4-5 times a week, duration at least 40 minutes.
• The breakdown of fats is slow and not endless, therefore, if you run for more than an hour, this is not a help in losing weight, but a threat to the muscles.

In the evenings

Cardio loads after dinner are called by experts as very effective, but only if there is a 3-hour break between eating and jogging. First, food needs to be digested, otherwise it will be shaken with active movement, and you will feel bad. Secondly, if you do it in an hour and a half, just taken food will go to help replenish energy - the existing fats will remain intact. Losing weight won't work.

Running in the evenings for weight loss should be performed according to the rules:

• Do not start training immediately after work - give yourself a short rest (especially moral). Take a shower, calm down.
• Between your run and sleep should be 2-3 hours, otherwise the adrenaline rush will prevent you from relaxing after.

In the morning

The reason for the popularity of jogging after waking up is that you did not have time to eat anything, and the body will begin to use the available fat reserves for energy. With the help of such a load, it is easier to burn them than in the evening, but running in the morning is not suitable for everyone. Firstly, the carbohydrate window created at night, supplemented by physical activity, can provoke a hypoglycemic attack, i.e. absolute zero sugar. To reduce the likelihood of such a situation, experts recommend preparing an omelette for breakfast (2 proteins, a little water). Run in half an hour.

What details still need to be paid attention to, how to lose weight in this way? Main nuances:

• Before going out, experts recommend a contrast shower - it will help prepare the vessels for exercise.
• Do you feel that protein is not enough for you, are you tired? Make a vegetable side dish with it or add a grain loaf.
• If you understand that in the morning your maximum is a short promenade from the bedroom to the kitchen, it’s better to go jogging in the evenings: you won’t be able to lose weight by violating the biological clock.

Rules for weight loss

Even with an urgent desire to get the effect of jogging in a week (which is already a utopia), you must clearly monitor your condition and build a work program with an eye on it. The main rule of running for weight loss, like all non-overcoming physical exercises (that is, not professional sports) is to find a balance between “difficult” and “good”. You should not feel unwell, faint, or experience endless shortness of breath. The lesson itself needs to be built from 3 whales of a classic run:

• Warming up is something that even high-level runners do not avoid, since “cold” muscles, joints and ligaments are easy to injure. The heart also needs to be prepared for further stress.
• How to lose weight? Alternate athletic (i.e. fast) walking with running, especially at the initial stage.
• Don't forget to stretch after the exercise. This will not help you lose weight, but it will help your muscles recover.

How to deal with beginners

The key mistake of those who decide to learn jogging to lose weight is to hope that the symptoms of poor endurance will pass if they give themselves the maximum load daily. The body must adapt smoothly to running, otherwise the chances of getting problems with the heart and joints are greater than getting in good physical shape. Addition from experts: if you only had step aerobics from your workouts, you didn’t see sports at all.

Beginners who are confident in their health need to run according to the following rules:

• Start training by calculating your target heart rate - i.e. that pulse that makes the load aerobic, but does not worsen your well-being. The upper bar is from 220 to subtract age in years.
• To adapt for 3 months, running should be carried out at the lower level of the target heart rate - this is 60% of the maximum. The next 3 months - on average - 70% of the upper bar.
• For the first six months, the distance must remain within 5 km.
• It is undesirable to run more than 3 hours.
• When 70% of your maximum heart rate is comfortable for you, you can increase the distance and increase the pace.
• Running has its own technique (you decide to lose weight or help your health) - the heel minimally touches the ground, inhalation and exhalation are even.

What is the best way to run

If for home fitness special clothes and shoes are mostly just a way to tune in to a workout, to feel like an athlete, then for jogging this is a factor directly related to health. If you do not choose the right shape, you risk harming your joints, spine, and simply getting a heat stroke or a cold. According to experts, it is better to run in special running shoes, which have enhanced heel cushioning (will reduce the force of impacts on the asphalt), and the top is very flexible. Consider:

• an abundance of hard elements is not recommended, excluding the back;
• running shoes should not put pressure on the foot;
• the main material cannot be leather;
• the length of the sole must be chosen so that 3-5 mm remain from the thumb to the toe;
• the total weight of sneakers can reach up to 0.4 kg.

With running clothes, everything is a little simpler, since the main requirement for it is the ability to pass air and not interfere with movements, so no jeans, leather jackets, etc. Run - only in clothes from a sports store. However, the question of the degree of "warming" also deserves attention. Professionals recommend dressing before a run as if the temperature on a thermometer is 8-10 units higher than it is. In winter, a windbreaker is used for running, not a down jacket, but under it is a thermal jacket.

Program

It is difficult to start classes without consulting a trainer, because you need a system by which you will work. Such a simple running program for weight loss for a week (2 days of rest) is suitable, where the warm-up is not taken into account:

1. Brisk walking (10 minutes), jogging (20 minutes), walking at an average pace (10 minutes).
2. Interval - high pace and walking (total 20 minutes, shifts every 3 minutes), jogging (10 minutes).
3. Jogging (15 minutes), accelerating uphill (10 minutes), brisk walking (10 minutes).
4. 25 minutes interval, 10 minutes low pace.
5. Run slowly for 10 minutes, work uphill at high speed for another 10 minutes, alternate pace for the remaining 15 minutes.

Treadmill workout program

It is advisable to draw up a scheme of work on the simulator with the help of a specialist - this is how you get the maximum effect, but you can use the universal version of the training program on the treadmill for weight loss:

1. To warm up, walk at a speed of 4 km/h.
2. Continue walking "uphill" at the same speed.
3. Run 3 minutes at 9 km / h and 1 minute at 10-12 km / h. Repeat this step 5 times.
4. Finish by jogging and walking.

How much weight can you lose

The number of kilograms lost is determined by the initial weight, whether the session was long, what pace of running you maintained, and whether there were periods of rest during the training. Classic jogging helps burn about 610 kcal per hour. It is much faster to lose weight at a fast pace (distance 10-12 km for the same hour) - you will already spend 739 kcal. It is advisable to evaluate the result not by kilograms, but by the quality of the body, to help you measure volumes. The first results can be seen in a month if you run regularly.

Running is one of the most effective, useful and affordable pacemakers. The movement tones the muscles, accelerates blood circulation, saturates cells and tissues with oxygen, and stabilizes the hormonal background. During it, the body receives the optimal amount of load, while activating metabolic processes. All harmful and unnecessary substances are collected in vessels and excreted through sweat. As a result, excess calories are lost, and the proportions decrease, weight loss occurs. To experience all the beneficial properties of running, it is enough to master the breathing technique, warm-up and update your sports wardrobe.

Running for weight loss: the effectiveness of classes

Regular jogging or brisk walking allows you to adjust your figure and lose extra pounds. You can go in for sports at any time of the year: outdoors, in the gym, at home on a treadmill. It is important to choose the optimal pace, speed and time of classes.

Running simultaneously affects all muscle groups and accelerates the breakdown of sugars accumulated in the body. When the "sweet fuel" runs out, the body begins to use fat reserves as an energy source.

IMPORTANT! The fat burning process starts only after 40-50 minutes of monotonous running. At the same time, you can not skip the warm-up phase, which also lasts at least 40 minutes.

During the destruction of subcutaneous reserves, a large amount of oxygen enters the blood. Metabolism is accelerated, blood circulation is enhanced, and toxins are excreted with sweat. Exercise stabilizes the work of many internal organs (liver, intestines) and entire systems (cardiovascular, urinary).

Pulse while running

Pulse rate is a measure of how fast the heart is pumping blood. So, for professional athletes, its value can be maximum. Training contributes to elasticity and an increase in the size of the organ, therefore, in one beat, their heart throws out much more blood than in physical unprepared people.

For weight loss, the optimal heart rate is 50-75% of the maximum. You can calculate the last value using a test on a treadmill or exercise bike. However, professionals prefer to use a special formula: (220 - age - pulse at rest) * 0.5 + pulse at rest.

IMPORTANT! To calculate the resting heart rate, the old-fashioned method is used. Place two fingers on the inside of your wrist and count the number of strokes in 60 seconds. Typically, women have 70–80 beats per minute, while men have 60–70.

However, there is a more modern method of counting the pulse - using a heart rate monitor. The device is worn on the wrist in the form of a watch and displays current indicators. During training, such an assistant will be simply irreplaceable.

results

With targeted weight loss, the first positive results appear in problem areas: on the abdomen, hips, arms. Weight will go away gradually and irrevocably. At the same time, it is important to adhere to a certain training schedule, balance nutrition and water regime.

CAREFULLY! With a large initial weight, you should start running only after consulting a professional trainer. Otherwise, long workouts and improper running technique can lead to injury and joint problems.

You can achieve tangible lightness after 1-2 months of training. On average, the number of kilograms dropped is from 2 to 5. It all depends on the starting weight, the characteristics of the figure and nutrition during weight loss.

Contraindications

Running for weight loss is contraindicated in the following diseases:

• heart disease;
• poor circulation;
• heart rhythm disorders (arrhythmia, tachycardia, etc.);
• mitral stenosis;
• thrombophlebitis;
• cold;
• chronic ailments;
• smoking;
• spinal and joint injuries.

Also, people with bad habits (smoking, excessive drinking), pregnant and lactating mothers should refrain from running.

How to run

In order for running to be exclusively beneficial, it is necessary to follow numerous rules. The result is influenced by a number of factors: clothes and shoes, the quality of the warm-up, the correct execution of the technique, breathing. Basic recommendations will help you avoid popular mistakes and lose weight quickly.

1. Examine all contraindications and make sure that you are not a representative of one of the diseases.
2. In the presence of long-term injuries, you should re-do an x-ray and consult a specialist about the possibility of running.
3. This type of load is an aid to weight loss, so the results obtained from training should be backed up by proper sleep and nutrition.
4. Before jogging, it is necessary to perform a power load in the form of a warm-up. For the best effect, you can use dumbbells, jump rope and other sports equipment.
5. You need to stick to one tactic and create your own training program. Some choose monotonous jogging, others prefer the interval method or brisk walking.
6. The form for races should be comfortable, not restricting movement.
7. With a large initial weight, it is best to start losing weight with walking, alternating slow speed with fast.
8. Finish your workout with a hitch. The complex includes relaxing exercises, hanging on the horizontal bar. This avoids protrusions, pinching.

Running for beginners: training from scratch

Intrinsic motivation and enthusiasm is the key to successful weight loss. In order not to be disappointed in sports, you need to be prepared for the fact that the first run will not give an instant result. It is necessary to train persistently, correctly and regularly.

A plan will keep you in shape. When scheduling running exercises, you must take into account your own physical fitness, state of health and initial weight. How much should you run using running for weight loss? The first run is more of an introduction. Its duration should not exceed 20-30 minutes.

For the next 5-6 days, it is best to choose a slow pace. Ideal in this case is the variant of fast walking. Before the start, the muscles need to be warmed up, for the ligaments, perform a slight stretch.

Warm-up and cool-down: video tutorial

Breath

The body's need for oxygen during continuous running increases tenfold. This process must be fully coordinated with the body. Too frequent or rare breaths disrupt the rhythm, prevent ventilation of the lungs. This will help cause dizziness, loss of coordination.

IMPORTANT! With proper breathing during the race, the lungs should be filled with oxygen by 25-40%. The chest at the same time increases by about a third.

A simple technique will help control the breathing process over long distances: inhale and exhale for every 3 steps. If there is not enough oxygen, you can reduce the number of steps to 2. When sprinting, it is impossible to maintain proper breathing. The body compensates for this by breathing faster after stopping.

ADVICE! During the exercise, breathing through the nose and mouth can be combined. This will speed up the flow of oxygen into the lungs. To protect yourself from cold air in winter will help the tongue. While inhaling, hold it as when pronouncing the letter "l`".

Time: morning or evening?

Initially, the training time should be selected in accordance with your schedule and biorhythms. If it is more comfortable to run in the evening, then you should not wake up with the sunrise and vice versa. However, many experts are convinced that morning jogging is more effective for weight loss. Upon returning home, breakfast will definitely not be deposited on the waist and will be quickly absorbed.

In the evening, run 2-3 hours before bedtime. Such workouts help burn carbohydrates, not fats. After losing weight, running during this period will allow you to keep yourself in shape even with a sweet tooth.

weight loss program

When it’s impossible to make a schedule on your own, you can use a ready-made weight loss program. Among several options, everyone can choose the one that suits them.

Table: running program for beginners

Table: weight loss in 2 months

1. Running can be done at a pace that is comfortable for you, spending 65% of the possible effort.
2. For strength training, squats, lunges, push-ups and planks are suitable.
3. For the interval type, it is necessary to perform a warm-up. The duration of one run should be no more than 30 seconds. To restore strength, you should run down the slope and rest for 2 minutes. At the end of the workout, a quiet run for 10 minutes is recommended.
4. Rest can be replaced by a relaxing half-hour jog.
5. On a non-training day, it is advisable to walk a lot in the fresh air, do yoga or other relaxing sports.

Techniques

Each type of running has its own characteristics and can be used for weight loss in different areas. In addition, various techniques allow you to influence individual groups of muscles and organs. Jogging according to all the rules will provide health and energy for a long time.

Jogging

The concept of "jogging" was introduced by runner Arthur Lydiard in 1961. This type is ideal for weight loss and does not require special training. During such an activity, a person develops a speed of up to 8 km per hour. The whole essence of the technique lies in the short-term separation of the body from the ground. When one foot is in the air, the other is always on the ground. Landing occurs on the entire foot, and not just on the toe. In its performance, jogging is very similar to brisk walking. The only difference is the moment of flight, when one leg is replaced by another.

Jogging is allowed for women and men at any age, with different builds. The technique is completely safe and painless.

Light

One of the types of health-improving and strengthening running is light. On the world stage, the name “footing” has taken root, which stands for walking at a fast pace. The technique is suitable for obese, shortness of breath people. Walking can also be done by beginners or leading a sedentary lifestyle.

During it, minimal work is performed, so the method cannot be considered as running for weight loss. Footing can be used between main races at a medium or fast pace, as well as on days off from training.

Uphill

Any area with an elevation is suitable for running uphill: a hill, a mountain, a steep climb. In the gym, you can customize the treadmill by changing the angle of inclination. The main thing is that the site is not slippery or traumatic, and the air is cold and damp.

It is recommended to include this type in the weight loss program 1-2 times a week. All muscle fibers are involved in the process, which contributes to the effective burning of body fat. Climbing uphill is ideal for correcting the thighs, calves and arms.

With acceleration

Interval running contributes not only to the development of endurance, but also to weight loss. You can use the acceleration technique in your training not only for professional athletes, but also for beginners. The essence of the technique is the alternation of speed: one segment of the path is run at a slow pace, the second - as fast as possible.

Energy consumption during the exercise doubles. More calories are burned, so it happens faster than usual. The technique is suitable for correcting and eliminating extra centimeters in any areas, and also has a beneficial effect on the overall tone of the body. You should practice running with acceleration no more than 1-2 times a week.

5 km each

Every day running 5 km, a person spends from 2 to 2.5 thousand calories. It is important at the same time to maintain the same speed and not go out of the way. In periods of severe fatigue, you can switch to brisk walking, and then return to running again. The technique is suitable for those who suffer from high weight and have free time. On average, training takes 1-1.5 hours.

At home

If it is not possible to visit a park or a stadium, you can always equip a place for running at home. For these purposes, you can use a treadmill, jump rope or just walk on the spot. It is important not to be lazy and follow the given program. To avoid damage to the joints and spine, be sure to wear special shoes and uniforms.

The optimal training period for burning fat is 1 hour. During this time, a person walks on the spot about 8 km. With a small initial weight, it is recommended to use weighting agents: elbow pads, knee pads with filler.

Differences for men and women

Running training has a positive effect on men's health. This type of physical activity contributes to the development of a muscular corset, an increase in the endurance of the body and an improvement in potency. Women, thanks to running, can eliminate excess weight, regulate hormonal levels and normalize metabolic processes. The skin is saturated with oxygen, acquires a healthy and radiant appearance, and the body becomes toned and elastic.

clothing

Clothing and shoes for running, first of all, should be comfortable, lightweight, elastic and pleasant to the body materials. The ergonomic outsole of the sneakers promotes even weight distribution and relieves stress on the joints. Also, the uniform must match the season. In winter, you will need a warm windproof sports suit, and in summer it is enough to prepare leggings or shorts with a T-shirt for training.

To concentrate the result of running on problem areas, they resort to creating a "greenhouse effect". To do this, use synthetic fabrics that do not allow air to pass through. However, this is only a myth, which is fraught with negative health consequences. Any accessories for losing weight while running are just a marketing ploy and lead to a sharp increase in body temperature. The consequences are problems with the cardiovascular system, kidneys, disturbances in the water-salt balance and edema.

Running, jumping rope or walking: which is better?

To achieve the best results, losing weight should be complex, so absolutely any exercise that contributes to the destruction of excess weight will do. However, if the choice is between walking, running and jumping rope, then it is better to give preference to regular jogging in the fresh air.

Running training, in addition to its directional action, has huge health benefits in general. In addition to lost pounds, you can strengthen the immune system, heart, blood vessels and improve skin condition.

Walking is a natural process, so it does not carry any muscle load. You can use it for weight loss only if you walk huge distances a day. Not everyone has that much free time for this. The best option for using walking is an intermediate load or a warm-up element.

Rope training is also not the main way to lose weight. A monotonous exercise affects a small group of muscles and is addictive to stress. Rope jumping takes place only as an element of the main workout.