Everyone knows that running can help you lose weight. But almost no one is informed that there is a proper run for weight loss. After reading this article, the reasons for the lack of the desired results in many people who have chosen this kind of improvement in their figure will become clear.
The benefits of running
When you start running, you will do your body an invaluable service and fill 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 vital volume.
During the run, breathing and heart rate become more frequent, thereby speeding up metabolic processes and burning excess fat. But you can only lose weight with it 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.
It is recommended to start running two to three times a week and gradually reach daily training with two days off.
And do not use weighting materials, especially for beginners. Such devices are mainly used by athletes to strengthen the leg muscles and increase speed during competition.
So how do you drive properly to improve your physical fitness.
Types of jogging for weight loss
For a better understanding of the effectiveness of a particular type of running, you need to understand the mechanism of body work under different loads:
- Light jogging forces the muscles to take energy from sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes after such a load. After eating breakfast after exercise, you can not lose weight as the lost sugar returns.
- Running for over 1 hour causes the body to break down fat. Externally, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, the energy begins to replenish from proteins, thereby reducing muscle mass.
- During the alternation between fast running with easy running and walking, a powerful process of fat breakdown begins.
At the same time, there is a certain pattern - a person with a larger body mass burns more calories.
It follows that you should jog after weight loss for an hour but not more than 1 hour 15 minutes or at intervals.
About interval running
This type is more suitable for busy people who do not have the opportunity to set aside an hour for training. It consists of alternating fast running and recovery hiking. With such a load, certain processes in the body are triggered, leading to the burning of fat reserves.
It only takes half an hour to do this. The program consists of 4 phases:
- The first 100 meters walk takes place at a fast pace, which helps the body prepare for the load.
- For the next 100 meters, go for an easy run and adjust your breathing.
- Then run the same distance at maximum speed.
- And again go for jogging, restore breathing.
Repeat all steps for 30 minutes.
Important:at the end of the workout for the next 6 hours, the human body continues to lose extra pounds.
About light running (jogging)
A recommendation for beginners is not to run high speed marathons fast. The best way to start your workout is to go slowly with a gradual transition to running. While walking, you can do lunges, squat and jump. Certain techniques must be followed:
- Breathe evenly and purposefully with inhalation through the nose and exhalation through the mouth;
- Keep your back straight with a glance forward;
- The knees are slightly bent, which will reduce the load on the joints;
- The arms are bent at the elbows and move along the body.
A little advice for women: on "critical days", if you feel uncomfortable, do not overwork yourself. Two days off does not hurt.
About nutrition
As for nutrition during running, this is also quite an important topic. The goal is to maintain the energy at the correct level and prevent the toxic effect of lactic acid with ketone bodies.
Since we consider running as a means of losing weight, it is allowed to eat before training no later than an hour and a half.
Before training
At the same time you should not lean on grains and legumes, potatoes and aubergines, mushrooms and cabbage as well as spinach with radishes. Do not eat fatty and fried foods.
To relieve the kidneys, blood vessels and heart from excessive strain, fluid intake should also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before the run. But while running, drink in sips - from 2 to 3 every 2 km.
After running
At the end of the workout, rebuild the used carbs with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (the time is individual, but not earlier and not later), you can eat without overeating and without leaning on heavy food.
Best time to run
And of course, one can not fail to say about 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, which causes it to take energy for exercise from body fat. In this case, run on an empty stomach.
- Running in the evening helps to burn off the energy that has accumulated during the day and causes fat to melt. This is especially true of office workers who are forced to sit at the computer all the time. To lose weight, it is best to run after a light dinner after at least an hour. And before going to bed, drink low-fat kefir or eat an apple.
As you can see, you can run for weight loss at any time that suits you - the most important thing is right.
Who should not jog
It is not recommended to start running for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed vertebrae;
- Gastric or peptic ulcer:
- Myopia;
- Endocrine system diseases and bronchial asthma.
You can also not train for disorders in the exacerbation stage and in inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely perform this fascinating form of physical education. The process will be even more enjoyable if you call a friend or a friend to drive.