It is difficult to find a more versatile tool for weight loss as Jogging. Running for weight loss allows not only to burn calories and increase endurance and strengthen the General physical condition of the body. In this article we will tell you how to run to lose weight and get the maximum benefits for health and will give you exercise plan for weight loss for beginners into running.
The benefits of running for weight loss
Running is a costly exercise for your body, which allows you to create a calorie deficit, which is crucial for weight loss. It is also useful to reduce hunger and accelerate metabolism. While running:
- muscle load is distributed evenly, which gives the possibility to tighten all body
- burn fat
- is cleansed of toxins
- increases durability
- secretes the hormone endorphin, which ensures a positive attitude
In just three months you can notice significant changes. It starts to dissolve extra pounds, increase muscle tone, problems with breathing, disappear and the skin will become more elastic.
Jogging for weight loss must be accompanied with the proper diet. Therefore, together with the training, it is desirable to overcome the cravings for carbohydrates and fatty foods, the only way to run the "mechanism" to lose the extra pounds.
How to run to lose weight
After the first attempts to lose weight through running, not just wait for the result. Often the workout wear, but do not bring the desired result. You need to know that to start the process of weight loss enough 20 minutes of the session. To achieve the active burning only 40 minutes continuous operation. Then the body uses not only accumulated in the liver to glycogen (fuel for the first 40 minutes), but will switch to body fat. A high metabolism will be maintained for five hours after exercise, and this means that to lose weight you will also after a workout!
Morning Jogging is more effective for weight loss because of the calorie deficit on an empty stomach, begins the process of fat burning. Evening running is also good. Due to the increase in pulse you will get rid of the day of the experience. Do not delay the evening training session and finish 2-3 hours before bedtime.
Don't forget that running more than 70 minutes, can not lead to fat loss and muscle gain. This is due to the rapid decrease of the storage of glycogen in muscle during prolonged exertion.
Properly start your exercise with a little Jogging, gradually increasing time and distance. Breathing while running should be uniform and not irregular. Running pace should be one in which you can act and easy to talk with someone.
Everyone wants to look great in the summer on the beach. But we advise you not to solve problems as they come, and do not physical exercise on a regular basis. This will allow you to have a good picture, but more importantly, a healthy body always and not only when you need to wear shorts or swimwear.
Jogging for weight loss in summer
Exercise in the summer when high temperatures increase the stress on the body and the heart. So you will need a more cautious approach, for the start of the exercise and to listen to their feelings. If you feel that you do not feel well or clocked pulse – stop running and make an appointment with a cardiologist. Do not think that in a single run, you can lose 1-1,5 extra pounds, if it happened, it was due to the loss of water.
Summer run carefully, watching and feeling the pulse. Increased temperature, even in the evening, promotes rapid heart rate. It is also more intense in the summer you need to drink during exercise. But it is a long crossing. If you plan to run, for example, more than 50 minutes, then be sure to grab a bottle of water. If the exercise is short – you can drink after its completion. Try in the summer to run in the morning or evening when temperatures are lower.
Jogging for weight loss in the winter
In the winter, the alternative is you can running on the treadmill in the gym or on the street. Do not go for a ride outside, if the road where you will run not deleted. In the snow you can run, but keep in mind that this is a high risk area for injury. Winter running is much more effective than summer – the fresh air and the cold helps to speed up metabolism, which leads to intense burning of calories.
To lose weight from running you can and from home. And we're not talking about the treadmill. One of the varieties that work in restricted conditions can be Jogging in place at home. Don't forget to provide enough oxygen in the room, after opening the window, if the street is not very cold. Running in place, of course, not work some of those muscles that are involved in the natural running. But, despite the fact that you can exit, if there is heavy rain or to the hall on the track there is no opportunity to get.
Running for weight loss legs
A lot of people are asking the local diet. Despite the fact that running provides a complex load, loss of weight in local areas can be strengthened. For example, if the goal is to give an extra load on the legs and calf muscles – it is possible to run up the stairs. Climb to increase the intensity, and descent to serve as guests. This type of training is best used when you already have experience running, say half a year and you are not nothing new. Early to practice running up and down stairs is not recommended, due to the fact that the ligaments and muscles to begin to strengthen gradually increasing in cross-country range (time and distance), and only then proceed to the local load.
Running for weight loss stomach
The stomach is also one of the most problematic areas, which seek to bring in the first. Cardio load while running stimulates the blood flow in the depot fat in a waist area, which reduces its volume and the work of the muscles will help tighten the abs. Recall that the duration of exercise to burn fat should be at least 40 minutes. For the better, on an empty stomach and not eat for half an hour after my run. So, they will be able to create a calories deficit, which will force the body to compensate from the fat storage in the abdominal area.
Exercises for pager press while driving
That would pump press during a treadmill training session, you can perform the exercise, running with raised knees. This exercise can be performed as a warm-up. Such a workout might look like this:
- Running 2 minutes
- 15 feet, running with high lifting hips
- Back Running
- 15 meters run with zahlest Shin
- Back Running
- 15 the meter on the right side of the step
- Back Running
- 15 meters, on the left side of the step
And finish the workout, working the abdominal area are five sets, running with high lifting hips:
- 15 feet, running with high lifting hips
- Back Running
- 15 feet, running with high lifting hips
- Back Running
- 15 feet, running with high lifting hips
- Back Running
- 15 feet, running with high lifting hips
- Back Running
- 15 feet, running with high lifting hips
- Back Running
Get a great workout and for beginners and full-fledged training.
While it is not necessary to be too sore at the first training – weight loss in the waist area of a time-consuming process, which requires at least 6 weeks of regular workouts. The only way that muscle fibres will reach the level of training, which will allow you to start doing more intense complex, where the aim is to establish a press relief.
Interval running for weight loss
Interval running is a real godsend for those who want to lose weight. His technique allows you to achieve maximum results with the minimum amount of time. Before using this method should ensure any problems with the cardiovascular system. Also be sure to learn what a fartlek and then never workout will not be bored.
Interval running for weight loss provides a way to run in high-intensity running (speed), is replaced with calm Jogging or walking for recovery of the heart rate. Example workout:
- 100 meters of walking at an active pace (warm-up)
- 100 metres – Running (setting the breathing rhythm)
- 200 meters run fast
- Quiet 100 meters, Running or fast step
- p 3 and 4 to alternately repeat 3-5 times
A properly executed interval running start the process of fat burning, which can last six hours after a workout.
Training for the beginners it is advisable to use the interval running, you can use a specially prepared exercise plan for weight loss, if you are a beginner.
For the first time, you must strengthen the muscles and ligaments. Use the application below to participate, and after 3-4 months I try to make an attempt.
Training Program
The running Program for weight loss is made individually taking into account physical fitness, age, gender and other characteristics.
The below table shows a sample weekly workout plans, tailored for beginners:
| Day of the week | Workout plan |
| Monday | 10 minutes walking+20 minutes Jogging |
| Tuesday | Stay |
| environment | 10 minutes walking +25 minutes of Running |
| Thursday | Stay |
| Friday | 7 minutes walking+25 minutes jog |
| Saturday | Stay |
| Sunday | 7 minutes walk+30 minutes of Jogging |
This pace you need to hold for 1-2 months. Then, depending on the endurance and the dynamics of the weight classes, you can reduce the number of workouts per week, increasing their length and adding other exercise.