Running to lose weight

Running to lose weight is a productive and affordable sport. Efficiency lies in the fact that during class execution, all muscle groups function. It is important to run properly to lose weight and take advantage of the benefits of exercise. Determine which technique is more suitable for losing excess weight and create a budget program for beginners.

Evening or running in the morning for weight loss - you decide. Choosing the right sports attire for running and choosing a training venue is half the battle. Walking exercises to lose weight can also be done at home or outdoors. It is important to use proper running and breathing techniques. There are many programs for weight loss, with their own advantages and disadvantages, ideally it is compiled by the coach to take into account individual characteristics and possible contraindications to running for weight loss.

To have a beautiful and fit body shape, it is important to make physical activity a part of your life. Many people think that to lose weight, it is enough to follow all kinds of nutritious diets. Yes, with the help of a limited diet get rid of extra pounds. However, the skin will remain flabby and sagging, and the muscles will become weak. Physical activity is very important. Running to lose weight is an effective body exercise. This exercise burns fat and speeds up metabolism, fills the body with oxygen, strengthens muscles, and restores nervous system function.

Running to lose weight

Our way of life in the state of modern reality cannot be called right. Daily stress, snacks, limited physical activity, lack of sleep contribute to the fact that fat begins to accumulate in the body, which is difficult to get rid of.

Effectiveness of running for weight loss:

1. During the run, the work of all the muscles begins.
2. Cholesterol levels are lowered.
3. Running speeds up metabolism.
4. The work of the cardiovascular system improves.
5. The circulatory system is saturated with oxygen.
6. The body is cleansed of toxins and toxins.
7. Improves movement coordination.
8. The body's resistance to any infection improves.

Running is for everyone. After all, this is a natural process, from nature. This does not require special training and any skills. Only properly designed running programs for weight loss and adherence to techniques.

Proper running techniques to lose weight

Before talking about what constitutes a proper run for weight loss, the running technique is determined first.

It is important to keep a diary that records walking time, mileage, daily calories and weight. This will allow you to monitor progress and predict your regimen. Exercise should bring pleasure to people who are losing weight and not lead to fatigue and shortness of breath.

Jogging

Jogging is recommended 3-4 times a week. To lose the extra weight, it will take from 3 months of intensive training. Before class, warm-up exercises (8-10 minutes). After that, jog for 8-12 minutes. The speed increases (the process lasts no more than 10 minutes). The exercise ends with a walk (15 minutes).

In the second month, the frequency of runs was the same as the previous one. However, the stage is not based on running, but on physical training. In the first week, warm up (10 minutes), then jog for half an hour. The exercise ends with walking and stretching (10 minutes).

In the second week, it is recommended to start the lesson with a 10 -minute sports walk, and continue with a 15 -minute accelerated run up the stairs. Jog for 10 minutes and walk for 7-10 minutes.

In the third or fourth week of the second month, classes begin by warming up for 8-10 minutes and jogging for 10-12 minutes. Finish with a rope jump (5-8 minutes) and a walk (8-10 minutes).

The third month will be tough. The first week of training begins with a warm -up and a 40 -minute run. The lesson ends with an 8-12 minute walk. In the second week, training also begins. The 40 -minute jog ends with slow walking and stretching. At the end of the month, the session begins with a 5-7 minute walk, a hill climb run (12-15 minutes), then a jog (5-7 minutes) and ends with an 8-10 minute walk.

If jogging with obstacles: steps, mountains, snakes - energy will be expended faster, therefore, the process of weight loss will be accelerated.

shuttle run

The fight against excess weight is carried out with the help of shuttle runs - this is training for short distances (no more than 100 meters). A feature of the class is that when overcoming a segment, the athlete stops and touches the mark. Exercise will improve coordination, develop endurance and get rid of extra pounds.

Sprint

The specialty of this run is the fastest speed possible. Classes exclusively in this sport are not recommended by doctors, due to excessive cardio load.

Novice Sprint Program:

1. Warm -up exercises - 15-20 minutes, light jogging and stretching.
2. Sprint at a distance of 100 m to 2-6 km. Newcomers run 300 or 500 m.
3. The workout ends with a 15 -minute walk or stretch. This will reduce muscle soreness and "cool down".

Sprinting is combined with stretching and physical training. This is an important thing that speeds up the weight loss process.

running interval

Interval running is good for weight loss. The benefit is that even after exercising, fat will be burned. The running feature is a constant change of speed.

Exercise 3-4 times a week and last from 10 to 35 minutes. There is a warm -up before class. The exercise ends with a walk.

Interval program running:

1. Start with a jog - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The rhythm disappears until the heartbeat and breathing return to normal.
4. They move at an average speed for 6-10 minutes.

The way to lose weight is to alternate 1 minute running with 4 minutes of brisk walking. Time is gradually reduced.

short distance

Short -distance running is recommended by many coaches. Training takes minimal time, and correction of problem areas happens quickly.

Short -distance activities include:

• shuttle runs;
• pecut;
• running interval.

Exercising with increased load "dries" the muscles.

Run long distances

With the help of long -distance running for weight loss, the work of the nervous system, heart, and blood vessels is also getting better. For its effect, it is recommended to add physical training and pause training elements to the program.

Running technique is important if you want to lose weight. However, the place of future training, according to professionals, is even more important.

1. stairs. An effective method for weight loss. Especially if you have cellulite. Just run to level 5 every day. Start with 2-3 times. Every day the load increases. The combination of running on stairs with a bandage will bring the most amazing effect.
2. Stadium. Equipped with a special coating that will not allow you to get injured and slip. In addition, like -minded people come to the stadium who won’t let you relax.
3. Asphalt road. Popular place to run. Many doctors oppose jogging on pavement because of the possibility of vascular damage. It is recommended to buy shoes with shock absorbers that will soften the impact force.
4. Gym. Suitable for sprint training, running back and forth.
5. Home on a jogging track. A great way to add and subtract load in the process of exercising. Start by warming up and walking slowly (8-10 minutes). Speed increases to 6-7 km / h (4-6 minutes, slope-6 degrees), after-7-10 km / h. The lesson ended with high -speed running (3 minutes, no slopes) and walking.

To get rid of extra pounds is to run in its place. Suitable for those who are ashamed of playing sports in public. You need to practice at home every day for 15-20 minutes. They are involved in two ways: raising the knee high to the chest or touching the back of the thigh with the heel. Systematic exercise will help you lose weight up to 5 kg in 1 week.

Slimming program

Coaches recommend sticking to a training program. You have to run every day. In the process of training, you should pay attention to the heart rate. Typically, they do not exceed 50-60% of the initial indicator.

Fat burning occurs at a 75% increase in heart rate.

The mandatory rule of the program is to increase the training time by 3-4 minutes a week. And so that the muscles are not too tense, it is recommended to run every 4 weeks at an earlier time.

The table shows calorie consumption while running

Type of run	Consumption of calories per 1 hour per 1 kg of body weight (kcal)	Calorie consumption per 60 kg of body weight (kcal)
Classic run	13. 3	798
Run up the stairs	12. 9	774

Classic load program:

• 1 month. There is proper preparation of the heart, muscles, respiratory development. In the first week, the class lasted for 15 minutes. Training takes place at a slow pace with no acceleration. Each week the time is added 5 minutes. In the third week, the classic run can be changed with acceleration (about 8 minutes).
• 2 months. Adaptation. It is recommended to add physical exercise (8 minutes). 15 minutes are allotted to warm up. Classic run with acceleration and rhythm changes.
• 3 months. Fat burning. The training period reaches 1 hour. 40 minutes is devoted to running, the rest - for intense physical training, stretching, warming up.

Focus on your own feelings. If during the transition to the stage of the body "expresses" the absence in the form of darkening in the eyes, severe shortness of breath, tachycardia - they remain at the previous stage.

How to do jogging for weight loss?

Many people think that running is an easy activity, but it really isn’t. In the training process, everything is important: proper breathing, heart rate, load, speed, equipment, and even jogging time.

It was a time of lesson that caused controversy for many people. Some believe that it is better to run in the morning to lose weight, while others tend to think that afternoon jogging is an option to lose extra pounds.

Running in the morning - from 6. 30 to 7. 30. At this time, physical activity is seen to the maximum by our body. It doesn’t make sense to bother yourself with exercise every morning. Engaged in a day.

Unfortunately, this time is not suitable for everyone, but you should not be disappointed, because there are peaks of alternative activities - from 11. 00 to 12. 00, from 16. 00 to 18. 00.

In the process of jogging, they monitor breathing, heart rate and pulse. Normal rhythm recovery lasted no more than half an hour after graduation. They control the pulse, heart rate, distance traveled and even the number of steps with the help of special electronic devices.

The surface on which the run is conducted is also important. It is better not to practice on the asphalt. If it is possible to walk through a forest park or dirt path, then priority is given to them. If this is not possible, special shoes with shock -absorbing soles are chosen.

Air temperature is also taken into account if you want to run. Coaches recommend not to exercise in hot conditions (temperatures above 25 degrees). In the summer, they run in the morning. In severe frosts, exercise is also not recommended because of the possibility of being too cold or catching a viral infection.

So that the process does not look monotonous and monotonous, the training track is changed. The ideal option is to develop the route in advance.

As for the running period. It does not last more than an hour and less than 30-40 minutes. The fat burning process, in the case of a tedious workout, starts right after the allotted time has elapsed.

If one wants to run, the level of physical fitness is taken into account. With the presence of obesity, professionals recommend starting exercise with walking. For the first 20 minutes. Training happens every day. With the next lesson, the duration is increased by 5 minutes. After 3 weeks, they began to increase in rhythm.

Training will be right if after the run you feel a surge of strength, activity, cheerfulness and good mood. If drowsiness, fatigue, irritability, reduce the load.

In the process of training, it is recommended to listen to your body. They change the rhythm, accelerate, make jerks to understand the optimal load.

Walking at the end of a workout is important to return breathing and heart rate to normal. After training, you can take a cold shower and drink a glass of water. Have breakfast 1 hour after running.

If you want to lose weight, combine physical exercise with proper nutrition. It is recommended to avoid:

• flour, sweet, fried;
• alcohol;
• dinner.

Lean on vegetables, fruits, grains, white meat. Don't forget the liquid. It is recommended to drink at least 1. 5 liters of water per day. Eat 1. 5 hours before class.

After the first workout, the muscles will always ache and ache. This period must be experienced and you should never leave class.

Possible contraindications to jogging for weight loss

Unfortunately, there are people who are not recommended for heavy loads. Among the contraindications to running are:

1. Heart and blood vessel disease.
2. Hypertension, which is often accompanied by seizures.
3. Phlebeurysm.
4. Colds in the acute stage, the body temperature rises.
5. inflammatory process.
6. Diseases of the thyroid gland.
7. Asthma and other pathologies of the respiratory system.

If you have any disease at a chronic stage, if you want to lose weight by running, see a doctor.

Running for weight loss: the right choice of equipment

The choice of clothing is important for sports. After all, convenience and comfort during the run depends on its quality.

Tight and large equipment causes discomfort and discomfort during class. If the decision is made to walk in the winter, then for this they choose special thermal clothing that retains heat and protects from the cold.

An important part of a runner’s clothing is the shoes. It is not recommended to wear tight shoes. They will rub your feet and interfere with normal blood flow.

Wear shoes with smooth socks that allow moisture to pass through. To allow the feet to breathe, choose shoes with a mesh surface and shock absorbers on the toes and soles of the feet. Thin soles for walking on asphalt are not suitable. There is a possibility of injury after being hit by a hard surface.

If the decision is made to walk in the summer, then in hot weather, priority is given to sportswear that removes moisture and allows air to enter. For this, a lightweight synthetic T-shirt that does not absorb moisture is ideal.

Shorts are worn instead of pants and leggings in hot weather. Do not forget about headgear, which will protect from the sun and heat stroke.

Proper breathing while running for weight loss

The normal breathing process when running increases the flow of oxygen to the muscle tissue and makes it impossible to overload the heart and blood vessels.

Breathing rules:

1. Classic run. Take a deep breath, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
2. Sprint or interval. Take a deep breath and exhale sharply. The expulsion of air from the chest allows you to take a deep breath.

Many people believe that during the training process they breathe through their nose. If you breathe through your mouth on the way, then all the harmful dust and bacteria will penetrate into the bronchi and trachea.

Girls dream of having a beautiful physique and a toned body. However, not everyone has the opportunity to attend an expensive gym, where the whole process will be managed by a personal trainer. Running is a great alternative to exercise machines and an effective way to lose weight. This sport will improve health, develop endurance, improve the function of almost all systems and organs.