Running to lose weight

Running for weight loss is an effective and affordable sport. Efficiency lies in the fact that all muscle groups work during the hours they perform. It is important to run properly to lose weight and take advantage of your workout. Determine which technique is more suitable for getting rid of excess weight and create an approximate program for beginners.

In the evening or running in the morning to lose weight - decide. Choosing the right sportswear to run and the training place is half the battle. Exercises to lose weight can be done at home or outdoors. It is important to use proper running and breathing techniques. There are many programs for weight loss, they have their advantages and disadvantages, ideally put together by a trainer, taking into account individual characteristics and possible contraindications to running a weight loss run.

To be beautiful and fit, it is important to make exercise an integral part of your life. Many people believe that it is enough to follow all kinds of nutritious diets to lose weight. Yes, get rid of extra pounds with a limited diet. However, the skin remains flabby and sagging and the muscles are weak. Physical activity is very important. Running for weight loss is an effective exercise. Exercise burns fat and speeds up the metabolism, saturates the body with oxygen, strengthens muscles, restores the functioning of the nervous system.

Running to lose weight

Our way of life cannot be called right in the conditions of modern reality. Daily stress, snacking, limited physical activity, lack of sleep contribute to the accumulation of fat in the body, which is difficult to get rid of.

Running efficiency for weight loss:

1. While running, all the muscles start working.
2. Cholesterol levels fall.
3. Running speeds up your 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 coordination of movements.
8. The body's resistance to any infection improves.

Running is for everyone. After all, it is a natural process, from nature. It does not require special training and any expertise. Just a properly designed running program to lose weight and comply with the technique.

Proper running technique for weight loss

Before we talk about what is the right run for weight loss, let’s first define the running technique.

It is important to keep a diary that records running time, kilometers, daily calories and weight. This will allow you to track your progress and predict your treatment regimen. Exercise should be a pleasure for the losing person and should not lead to exhaustion and shortness of breath.

Jogging

Jogging is recommended 3-4 times a week. It takes 3 months of intense training to shed the extra pounds. Warm-up exercises before class (8-10 minutes). Afterwards 8-12 minutes of jogging. The pace increases (the process takes up to 10 minutes). The workout ends with a walk (15 minutes).

In the second month, the frequency of runs is the same as before. However, the section is not based on running, but on physical exercises. Warm up for the first week (10 minutes) and then jog for half an hour. The workout ends with walking and stretching (10 minutes).

In the second week, it is recommended to start the class with a 10-minute sports walk and then continue with a 15-minute accelerated stair run. 10 minutes of jogging and 7-10 minutes of walking.

In the third or fourth week of the second month, classes begin with an 8-10 minute warm-up and a 10-12 minute jog. Finish with skipping rope (5-8 minutes) and walking (8-10 minutes).

The third month will be difficult. The first week of training begins with a warm-up and a 40-minute run. The class ends with an 8-12 minute walk. Training also begins in the second week. The 40-minute jog ends with a slow walk and a stretch. At the end of the month, the session begins with a 5-7 minute walk, an uphill run (12-15 minutes), then a jog (5-7 minutes) and ends with an 8-10 minute walk.

If you jog with obstacles: stairs, mountains, serpentines - energy is consumed faster, so the process of weight loss is accelerated.

shuttle service

The fight against overweight is done by pendulum running - it is training for short distances (not longer than 100 meters). Classes are characterized by the athlete stopping and tapping the signal when overcoming a segment. Training improves coordination, improves endurance and gets rid of extra pounds.

Sprint

The special feature of this run is the highest possible speed. In this sport alone, classes are not recommended by doctors due to excessive cardio strain.

Beginner Sprint Program:

1. Warm-up exercises - 15-20 minutes, easy jogging and stretching.
2. Sprint race from 100m to 2-6km. The rookies run at 300 or 500 m.
3. The workout ends with a 15-minute walk or stretch. This reduces muscle pain and "cools down".

Running sprint is combined with stretching and physical exercise. This is an important point that speeds up the weight loss process.

interval running

Interval running is good for weight loss. The advantage is that the fat burns even after training. Running is characterized by a constant change in speed.

Workout 3-4 times a week and last for 10-35 minutes. There is a warm-up before class. The workout ends with a walk.

Interval running program:

1. Start jogging - 5 minutes.
2. Acceleration given - 3 minutes.
3. The pace is lost 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 a 1 minute run with a 4 minute fast walk. Time gradually decreases.

short distances

Short-distance running is recommended by many coaches. Training takes minimal time and problem areas are corrected quickly.

Short-term activities include:

• shuttle service;
• sprint;
• interval running.

Exercises with increased load "dry out" the muscles.

Long run

Long-term weight loss also improves the work of the nervous system, heart and blood vessels. For effect, it is recommended to add physical exercises and interval training elements to the program.

Running technique is important if you want to lose weight. However, the location of the subsequent training is much more important, experts say.

1. Ladder. An effective method to lose weight. Especially if you have cellulite. It is enough to run up to the 5th floor every day. Start 2-3 times. The load is increasing every day. The combination of running up the stairs and wrapping makes the biggest impact.
2. stage. It is equipped with a special coating that prevents damage and slipping. Plus, like-minded people come to the stadium who won’t let them rest.
3. Asphalt road. A popular place to run. Many doctors oppose jogging on the sidewalk because of the likelihood of vascular damage. We recommend that you purchase shock-absorbing shoes that reduce impact force.
4. Gym. Suitable for sprint training, pendulum running.
5. Houses on the running track. A great way to increase and decrease your load during your workout. Start by warming up and walking slowly (8-10 minutes). The pace increases to 6-7 km / h (4-6 minutes, slope - 6 degrees), then - 7-10 km / h. The class ends with a fast run (3 minutes, no slope) and a walk.

Getting rid of extra pounds is as much as running in place. Suitable for those who are ashamed of public sports. You should train at home for 15-20 minutes every day. They are treated in two ways: by lifting their knees high to the chest, or by touching the back of the thigh with the heel. With the help of systematic exercises, you can lose up to 5 kg in 1 week.

Slimming program

Coaches recommend that you follow the training program. You have to run every other day. Your heart rate should be monitored during your workout. They usually do not exceed 50-60% of the initial rate.

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

The mandatory rule of the program is to increase the training time by 3-4 minutes in a week. And to keep the muscles from overstretching, it is recommended to run every 4 weeks at the previous time.

The table shows the calorie intake while running

Running type	Calorie consumption per hour, per 1 kg body weight (kcal)	Calorie intake for 60 kg (kcal)
Classic running	13. 3	798
Run up the stairs	12. 9	774

Classic loader:

• 1 month. There is the heart, the preparation of the muscles, the formation of proper breathing. In the first week, classes last 15 minutes. Training is done at a slow pace without acceleration. The time increases by 5 minutes every week. In the third week, the classic run can be varied with acceleration (about 8 minutes).
• 2 months. Adaptation. We recommend exercising (8 minutes). You have 15 minutes to warm up. Classic running with acceleration and rhythm change.
• 3 months. Fat burning. The duration of the training is up to 1 hour. 40 minutes are spent running, the rest are spent on intense physical exercises, stretching and warming up.

Focus on your own feelings. If during the transition to the stage the body "expresses" inaccessibility in the form of darkening of the eye, severe shortness of breath, tachycardia - these remain in the previous stage.

How to jog for weight loss?

Many people think that running is an easy activity, even though it is not. Everything is important in the training process: proper breathing, heart rate, load, speed, equipment, and even jogging time.

This lesson time is controversial for many. Some people think that it is more appropriate to run in the morning to lose weight, while others think that jogging in the evening is an opportunity to get rid of extra pounds.

Morning run - 6: 30 a. m. to 7: 30 p. m. In this case, our body senses maximum physical activity. It makes no sense to get tired of training every morning. He was engaged in one day.

Unfortunately, this time is not for everyone, but don’t despair because there are alternative activity peaks - 11 a. m. -12 p. m. 00, 16. 00-18. 00.

Breathing, heartbeat, and pulse are monitored during jogging. It takes up to half an hour to return to normal rhythm after the end of the class. They control their heart rate, heart rate, distance traveled and even the number of steps using special electronic gadgets.

The interface on which the run is performed is also important. It is better not to train on asphalt. If you can run through a forest park or dirt trails, these are preferred. If possible, shoes with special shock-absorbing soles are chosen.

The air temperature is also taken into account if you want to run. Instructors recommend not training in high heat (temperatures above 25 degrees). They run in the morning in the summer. Training is also not recommended in the event of severe frost, as there is a risk of catching a cold or getting a viral infection.

In order to keep the process from appearing monotonous and monotonous, the training track changes. The ideal solution is to plan the route in advance.

As for the length of the run. It lasts no more than an hour and less than 30-40 minutes. In the case of monotonous training, the fat burning process starts exactly after the specified time has elapsed.

If you want to run, they take into account your level of physical fitness. In the case of obesity, experts recommend that you start your workout with walking. 20 minutes for the first time. The training takes place every other day. With the next lesson, the duration will increase by 5 minutes. After 3 weeks, they start to increase the pace.

Training will be good if you feel strength, activity, momentum and a good mood after running. Reduce the load in case of drowsiness, fatigue and irritation.

It is recommended to listen to your body during your workout. They change the pace, accelerate, jerk to understand what load will be optimal.

Walking at the end of your workout is important to get your breathing and heart rate back to normal. After a workout, 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;
• night meal.

Rely on vegetables, fruits, cereals, white meat. Don't forget the fluid. It is recommended to consume at least 1. 5 liters of water per day. Eat 1, 5 hours before class.

After the first workout, the muscles keep hurting and sore. This period must be experienced and under no circumstances should classes be given up.

Possible contraindications to jogging for weight loss

Unfortunately, there are those who are not recommended for heavy loads. Contraindications to running include:

1. Cardiovascular diseases.
2. Hypertension, often accompanied by seizures.
3. Flebeurism.
4. Cold in the acute stage, elevated body temperature.
5. inflammatory processes.
6. Diseases of the thyroid gland.
7. Asthma and other pathologies of the respiratory system.

If you have any illness in any chronic stage, if you want to lose weight by running, see your doctor.

Running for weight loss: the right choice of equipment

Choosing clothes is important in sports. After all, the comfort and convenience of running depends on your quality.

The tight and bulky equipment causes inconvenience and inconvenience during the hours. If they choose to run in the winter, they choose special thermal clothing that retains heat and protects them from the cold.

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

Wear shoes with seamless socks that allow moisture to pass through. To make your feet breathe, choose a mesh sneaker with shock absorbers in the nose and sole area. The thin sole is not suitable for running on asphalt. Risk of injury after contact with hard surfaces.

If they choose to run in the summer, they will prefer moisture-wicking and breathable sportswear in warm weather. A lightweight synthetic t-shirt that does not absorb moisture is suitable for this.

In warm weather, they wear shorts instead of pants and leggings. Also, don’t forget the headgear that protects against the sun and heat stroke.

Proper breathing while running for weight loss

The normal breathing process while running increases the flow of oxygen into the muscle tissue and does not allow the heart and blood vessels to be overloaded.

Breathing rules:

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

Many people believe that they breathe through their nose during the training process. If you breathe through your mouth through the street, all the dust and harmful bacteria will enter your bronchi and trachea.

Girls dream of having a beautiful figure and a toned body. However, not everyone has the opportunity to go to expensive gyms where the entire process is directed by a personal trainer. Running is a great alternative to exercise machines and an effective way to lose weight. This sport improves health, develops endurance, improves the functioning of almost all systems and organs.