Everyone knows that running can help you lose weight. But almost no one is informed that there is a right way to run to lose weight. After reading this article, the reason for the lack of desired results in many people who have chosen this type to improve their figure will become clear.
Benefits of running
Starting to run, you will provide your body with an invaluable service, filling it with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- Bones will become stronger;
- The lungs will increase in vital volume.
During running, breathing and heart rate become more regular, thereby accelerating metabolism and burning fat. But you can lose weight with it just by doing it right.
An important point:Running for 15-20 minutes will not make your figure slimmer, although the healing effect will be obvious.
You should start running two to three times a week, gradually working your way up to a daily workout with two days off.
And do not use weighty materials, especially for beginners. Such equipment is mainly used by athletes to strengthen the leg muscles and increase speed during competition.
So you need to run properly to improve fitness.
Forms of running to lose weight
To better understand the effectiveness of a particular type of running, you need to understand how your body works under different loads:
- Light jogging forces the muscles to draw energy from sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of such loading. After having breakfast after training, you cannot lose weight, because the lost sugar will return.
- Running for more than 1 hour causes the body to break down fat. Outwardly, this is determined by labored breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, then the energy starts to be replenished from the proteins, thereby reducing muscle mass.
- In the process of alternating brisk running with light running and walking, an intense fat breakdown begins.
At the same time, there is a certain pattern - a person with a larger body mass will burn more calories.
Therefore, you need to jog to lose weight for an hour, but no more than 1 hour 15 minutes or intervals.
About runtime
This type is more suitable for busy people who do not have the opportunity to spend an hour practicing. It includes alternating brisk running and restorative walking. With such a load, a number of processes in the body are activated, which leads to the burning of stored fat.
It only takes half an hour to do this. The program consists of 4 phases:
- The first 100-meter walk is done at a brisk pace, which prepares the body for the load.
- For the next 100 meters, run lightly, adjusting your breathing.
- Then you need to run the same distance at full speed.
- And go for a jog again, recovering your breathing.
Repeat all steps for 30 minutes.
Important:at the end of the training for the next 6 hours, the human body continues to lose more weight.
Introduction to easy running (jogging)
A recommendation for beginners is not to run a high-speed marathon right away. The best way to start exercising is to walk slowly and gradually transition to running. While walking, you can do swings, squats, and jumps. Certain techniques must be followed:
- Breathe evenly and measure by inhaling through the nose and exhaling through the mouth;
- Keep your back straight with your gaze forward;
- A slightly bent knee will reduce stress on the joint;
- The arm is bent at the elbow and moves along the body.
A little advice for women: on "important days" if you don't feel well, don't try too hard. Two days off won't hurt.
About nutrition
Regarding nutrition while running, this is also a pretty important topic. The aim is to maintain energy at an appropriate level and to prevent the toxic effects of lactic acid on ketone bodies.
Since we consider running a means to lose weight, we are allowed to eat no more than an hour and a half before training.
Before training
At the same time, you should not eat a lot of cereals and legumes, potatoes and eggplants, mushrooms and cabbage, as well as spinach with turnips. Do not eat greasy and fried foods.
In order to reduce the excessive load on the kidneys, blood vessels and heart, water intake must also be limited. The maximum recommended dose is a glass of water or sweetened tea half an hour before jogging. But while running, you need to take sips - from 2 to 3 every 2 km.
After running
At the end of your workout, you need to replenish your calorie burn with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time is individual, but not earlier and not later) you can eat without overeating and without leaning towards heavy food.
Best time to run
And of course, it is impossible not to mention the best time to exercise to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, causing the body to get energy for exercise from body fat. In this case, you should run on an empty stomach.
- Jogging in the evening will help burn the energy accumulated during the day to melt away fat. This is especially true for office workers who are forced to sit at a computer all the time. To lose weight, it's best to run after a light dinner after at least an hour. And before bed, drink low-fat kefir or eat an apple.
As you can see, you can jog to lose weight at any time convenient for you - the main thing is right.
Who should not jog?
Running is not recommended for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Vertebral deformity;
- Stomach ulcers and varicose veins;
- Short-sighted;
- Endocrine system diseases and bronchial asthma.
In addition, you can not train for any diseases in the period of exacerbation and in inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely do this kind of engaging physical education. This process will be even more pleasant if you call a friend or friends to run.