It is difficult to reach the most versatile tool for slimming, the class of the race. Do jogging for weight loss not only burn calories, but also increase the resistance and strengthen the overall physical fitness of a body. In this article we will explain how to running to lose weight and to get the maximum health benefits, and we will give you a workout plan for weight loss for beginners in the race.
The race use to lose weight
Make jogging expensive lesson for your body, which allows you to create a calorie deficit, which is the pre-requisite of slimming. Useful to it and to reduce the feeling of hunger and speed up metabolism. During the race:
- the load on the muscles evenly, which gives you the opportunity to pull the whole body
- burn fats
- occurs the purification of toxins
- increases resistance
- the highlights of the hormone endorphin, which provides a positive attitude
In just three months of practice, it is possible to notice changes. Begin to dissolve, excess pounds, increase muscle tone, disappears shortness of breath, and the skin is more firm.
When you do this, make jogging for weight loss must be accompanied by proper diet. Therefore, along with exercises in preference to overcome the desire for carbohydrates and fatty foods just so you can run the "engine" for the loss of pounds.
Such as running, to reduce the weight
After the first attempts of losing weight with the help of the race do not need to immediately wait for the result. Many times, the workout exhaustion, but did not bring the desired result. It is worth to know that to start the fat burning process enough of 20 minutes of class. To achieve the active burning to be only 40 minutes continuous running. Then the body uses not only pent up in the liver of glycogen (fuel first 40 minutes), but it will fat accumulation. A high metabolism will persist for more than five hours after a workout, and this means that, to lose weight you will even after the end of the workout!
In the morning, running is more effective for weight reduction, due to the scarcity of calories on an empty stomach starts the fat burning process. In the evening, running is very good. By increasing the heart rate, you will get rid of days of experiences. Not to push night training, and finish it by 2 to 3 hours before the waste to the bed.
Remember that running more than 70 minutes can lead not to the burning, and loss of muscle mass. This is caused by a rapid decline in the stock of muscle glycogen during prolonged loads.
Properly begin the training with small races, gradually increasing the time and distance. The breathing during the race must be uniform and not blinking. The race pace should be the one that you would be able to run and easy to talk with someone on the side.
Everyone wants a great look summer at the beach. But we advise not to solve the problems that arrive, and practice physical activities regularly. This will allow to have a good figure, but more importantly, a healthy body always, not only when you need to dress up in shorts or swimsuit.
Run to lose weight in the summer
Exercising during the summer, when the high temperature increases the load on the body and the heart. For that, you need a more pure approach the start of practice and listening to the feelings. If you feel that it does not matter if you feel or overclock the wrist – stop running and make an appointment to the cardiologist. Do not think that a race, you can reset the 1-1,5 kilos, if that happened, on account of the loss of water.
In the summer, run smoothly, observing the well-being and heart palpitations. The increase of the temperature of the air, even at night, contributes to the awakening of the heart rhythm. In the summer it is also necessary to use more intense of drink during the workout. But this applies across races. If you are planning a getaway, for example, more than 50 minutes, then, necessarily, the grip with a water bottle. If the training short – you can drink it after its completion. Try saving run in the morning or at night, when the temperature is lower.
Run to lose weight in the winter
In the winter, an alternative could be to run on the treadmill, in the room or on the street. Do not exit to run into the street if the road where you will run away is not free. The snow you can run, but remember that this is an area of high risk to injury. This winter, the race is much more powerful in the summer – the fresh air and the cold helps speed up the metabolism, which leads to an intense calorie burning.
To lose weight in a race and you can not leave the house. And this is not a escalator. One of the varieties of the term, in limited conditions, you can be jogging in the place of the house. Do not forget to provide a sufficient volume of oxygen in the room, pre-opening the window, if the street is not very cold. Running in place, of course, not working several muscles that are involved natural of the race. But, however, this can be an output on the street is that a shower or even the lounge at the track, there are no possibilities to reach.
Make jogging legs slimming
Many people ask local slimming. Despite the fact that the race gives a global load, weight loss in local areas can be reinforced. For example, if the goal is to give more load on the feet and calf muscles – you can run and climb stairs. The elevation to increase the intensity and the descent is to serve as a holiday destination. This type of workout is the best to use when you already have an experience, say, half a year and you already are not a beginner. Before jogging the stairs we do not recommend, because of this, the ligaments and muscles to begin to the need to enhance the a gradual increase of the cross-country volume (time and distance), and only then can the local loads.
Running to lose weight belly
The belly is also one of the most problematic areas, who strive to bring in order in the first place. Cardio-loading during the race promotes the flow of blood to the deposit of fat in the waist area, which reduces its volume and the muscle work will help to pull a press conference. Remember that the duration of exercise for fat burning should be at least 40 minutes. To cope better with an empty stomach and do not consume food during a half-hour after the race. Thus, it will be possible to create a deficit of calories, which will force the body to compensate for it from the deposit of fat in the belly area.
Exercises for paging of the press during the race
To worked the press during the track training, you can perform the exercise – race high-raised knees. This exercise can be performed as a warm-up. This exercise might look like this:
- Run 2 minutes
- With 15 metres race high, lifting the hips
- We went back to back, run
- With 15 metres of running with legs the zahlest
- We went back to back, run
- 15 meter right to the side step
- We went back to back, run
- 15 meter on the left side, step
And to complete the exercise, working the abdominal area can be five racing series of the high, lifting the hip:
- With 15 metres race high, lifting the hips
- We went back to back, run
- With 15 metres race high, lifting the hips
- We went back to back, run
- With 15 metres race high, lifting the hips
- We went back to back, run
- With 15 metres race high, lifting the hips
- We went back to back, run
- With 15 metres race high, lifting the hips
- We went back to back, run
Happens excellent exercise, and for beginners and a training.
In this case, is not overly jealous in the first workout – weight loss in the region of the waist of a long process, which requires a minimum of 6 weeks of regular activities. Just so the muscle fibers to reach a level of preparation that will start to execute the most intense, complex, bet on the formation of the relief press.
Interval timer, running for weight loss
Interval timer, do the jogging – a real find for those who wish to lose weight. His technique allows you to achieve maximum results when the activity of a minimal amount of time. Before resorting to this method it is worth checking to see if there are problems with the cardiovascular system. Also, we recommend that you see what is fartlek and then, you will never, in the exercise does not need during your stay.
Interval timer, running for weight loss provides for the methodology of implementation, when high-intensity running (fast), gives place of calm jogging or walking for recovery of the heart rate. Example of exercise:
- 100 metres from the active pace (warm-up)
- 100 metres – jogging (adjustment of the breathing rate)
- The 200 meters race fast
- 100 metres a race or a fast pace
- n-3 and 4 repeat alternately for 3-5 times
Properly run interval timer, make the jogging starts the fat burning process, which can last from six hours after the end of the workout.
Rookie of the year is not recommended to use the interval timer, do jogging, you can use specially prepared a workout plan for weight loss if you are a beginner.
First you need to strengthen the muscles and ligaments. Use the exercise program to follow, to mete, and after 3-4 months of age already try to experiment.
Training program
The racing program for weight loss, elaborated individually, taking into account the physical preparation, age, sex, and other characteristics.
The table below illustrates one of the several weeks of training plans tailored for beginners:
| Day of the week | Training plan |
| Monday | 10 minutes walking+20 minutes jogging |
| Tuesday | Holiday |
| Wednesday | 10 minute walk +25 minutes of jogging |
| Thursday | Holiday |
| Friday | 7 minutes+25 minutes of jogging |
| Saturday | Holiday |
| the resurrection | 7 minutes+30 minutes of jogging |
At this rate, you must adhere to the course of 1-2 months. Forth as to improve resistance and the dynamic replacement of classes of weight can reduce the number of workouts per week, increasing the duration and to complement other physical activities.