Running for weight loss

Running does not require special equipment and equipment, which makes this sport accessible to everyone. Discover how and when to run to lose extra pounds and make your figure beautiful!

Many inhabitants of planet Earth dream of losing weight fast and adjusting their body. Running is a useful, cheap and effective way to lose weight. To start running, every beginner should learn a lot of rules and recommendations for such a workout, but if you take into account all the features of the exercises, you can tighten the muscles in a short time, strengthen the body and most importantly, lose significantlyweight.

Tips for effective running

Running is a great way to painlessly and effectively shed excess pounds and get your body back to normal. To organize the most useful and productive workouts, you need to follow some rules that will help you make them easier and more enjoyable.

How to run properly to lose weight fast?These rules must be followed during the lessons:

• An hour before you go to the track, you need to replenish the supply of carbohydrates in the body.
• Avoid drinking too much water while running.
• You need to breathe calmly and in moderation.
• When running, you need to maintain the right posture.
• The legs are always slightly bent at the knees.
• You do not need to shake your arms while moving, but you should not stretch or press them too hard on your body.

Simple running activities will allow you to start losing those extra pounds in less than a month. Simple rules to follow during exercise will help you run efficiently and safely for your health.

Value of weight loss while running

Every day, those who want to lose weight thousands of times ask: how should you run to lose weight? At what time of day should you practice in the morning or in the evening? How often should you exercise?

The answer to these questions is very simple: you need to run constantly, and most importantly, regularly.

To get rid of body fat by running, you just need to burn more calories than you consume. Today, the realities of the modern world are such that people do not have a normalized schedule of life: they go to bed at different times, eat regardless of the time of day, in some cases do not move at all or are extremely physically active. . Such an imbalance in life leads to the formation of a fat reserve in the body, which is quite difficult to get rid of.

Why is running so beneficial for weight loss?

1. During a run, almost all muscle groups work and the excess weight acts as a kind of weighing agent.
2. Muscle work begins the process of burning adipose tissue.
3. Running does not require much prior preparation. Once you have read the instructions, you can start practicing today.
4. Running is an exercise that is genetically natural to us. It is safe, natural, affordable and suitable for people of all ages.

The direction of myths

Many people who started exercising or were just interested in jogging for weight loss have heard unusual and contradictory statements about exercise. Among them, the following myths are distinguished:

• You should run on an empty stomach.Such a statement may not be accurate, as the body in any case needs prior nourishment. Nutritionists and trainers recommend eating a small portion of complex carbohydrates half an hour before the run, so that you can light up your stomach and increase its productivity.
• Running promotes leg muscle building and does not provoke fat burning in the legs.There are no specific methods for losing weight exclusively in the lower extremities; to lose weight fast, running should be combined with whole body exercise.
• The calmer you run, the faster you burn fat.A rapid rate of "consumption" forces the body to consume more oxygen than during quiet movements, and for this process the body requires much more energy.
• For weight loss, morning jogging is healthier than afternoon or evening activities, but this approach can cause problems with the work of the cardiovascular system, because a sharp awakening and a high load on the heart can not have a positive effect on the human body.

Contraindications

Running may seem like the safest way to lose weight, but it is not.

Training is contraindicated for people with the following indicators:

• abnormalities at work or diseases of the cardiovascular system;
• musculoskeletal system injuries;
• phleburism;
• blood disease;
• pregnancy;
• lactation;
• high blood pressure;
• vision problems, retinal diseases.

To run and lose weight, avoiding possible health complications, doctors recommend adhering to the following rules.

• When driving, you do not need to adhere to any breathing numbers. Breathing in and out is best done naturally, as oxygen overload causes dizziness, weakness and increased blood pressure.
• Some beginners may experience mild asthma at the beginning of the class. To avoid unpleasant choking, doctors recommend walking and running in the woods or on special training grounds away from highways.
• Avoid running on paved sidewalks. When running on asphalt, a strong shock load occurs, which can provoke injuries to the joints and spine.

Be sure to review your diet and lifestyle before you start classes. To lose weight while running, you will need to give up alcoholic beverages, sugary and fatty foods. You also need to arrange a regular sleep schedule.

How to learn to run properly

To start running for people with extra pounds, it is especially important to observe safety precautions, because too much weight while running will lead to an increase in load on muscles and joints.

Beginners are advised to follow some principles that will make training and running easier:

• If you have not played sports before or taken a long break, then you can not start running right away. It is good to dedicate a few days to racing, and then gradually combine walking with jogging.
• Schedule an hour to walk. For effective weight loss, you need to move constantly. Even simple freestyle walking will help you lose weight.

Find a company or create the perfect playlist for yourself. New knowledge will always help you not to give up and continue your studies, and good music will illuminate your loneliness.

How to get started

To understand how to start running correctly for a beginner, you need to determine the required pace and initial loads. For beginners, the following training rules are widely applicable:

• The frequency of classes is at least twice a week.
• Starting distance for running should not exceed 1. 5-2 km.
• Young athletes are encouraged to start running with a sportswear that removes moisture and stimulates the fat burning process.
• It is advisable to combine regular running with walking in the race. This approach develops consistency, which will allow you to increase your running distance in a month.

Also, to get involved quickly in the training process, beginners are recommended to run according to a pre-designed program. By sticking to the plan, you will be able to overcome physical stress at first and then enjoy running.

How to breathe properly

Normal breathing during jogging exercises can reduce stress on the cardiovascular system and increase the flow of oxygen to the muscle tissue. This process enables increased physical activity and improves the efficiency of running for weight loss.

How to breathe properly in class? There are some simple rules for breathing, but they are all conditional, all because this process is strictly individual to each person.
During a run at a normal speed, the human body begins to consume several times more oxygen than in normal life, therefore, an improper breathing process can cause disruption in lung function and, accordingly, health problems. .

Depending on the running technique, there are two main types of breathing for men and women.

1. An even breathing process that is optimal for quiet running in the park or on specialized trails. In this case, it is necessary to breathe, starting from the rhythm of running. Breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. During such races, it is impossible to control breathing; in such a situation, you should try to compensate for the lack of oxygen by taking deep breaths and sharp exhalations.

It is interesting that almost all people in their school days are used to breathing when running through the nose, but this statement is debatable.

Breathing through your nose is good for your health, however, depending on where you run, methods of delivering air to the body should be combined.

How many hours and how much should you run to lose weight?

Provided, running training can be divided into morning and evening. However, everyone should set aside an alternate time for learning for themselves. You need to learn to run gradually, clearly defining the load, speed and distance you can overcome in a given period of time.

In morning

Running in the morning allows you to recharge with energy for the whole day, but you can not actively perform morning exercises, as high loads will provoke an increase in blood pressure, which will lead to fatigue and system outages. cardiovascular.

Time for morning jogging should not exceed half an hour, as such a duration will allow the body to wake up without causing excessive stress.

To lose weight by running in the morning, you need to follow these rules:

• It is necessary to start classes no earlier than half an hour after waking up, in this case the body will not experience a strong load.
• Before you run, make sure you warm up a bit. Stretching exercises are great exercises for your body.
• Before a morning run for weight loss, you can not eat anything. Breakfast should be served only 15-30 minutes after its completion. However, going to the gym on an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

Do not knock on your internal clock. Choose the training time that suits you best.

In the evening

Evening classes will be a great discharge option for those people who do not spend all their energy during the work day.

You can run in the evening at any time, but in any case you have to follow some rules.

• Before running, you should eat, but not later than two hours before it.
• It is good to go out on the track immediately after work, as after returning from work, dinner and rest it will be very difficult psychologically to be forced to go out.

Running techniques

How to choose a running technique for weight loss? Of course, to begin with, it is best to try all of its methods and types, and then determine the ones that are right for you. The secret of success in running weight loss lies not only in following all the rules of exercise, but also in the pleasure you should get during them.

In any case, you should run in such a way that you do not get tired and drown, that is, you should start training by gradually increasing the load, and a wide variety of running programs will allow you to develop your system training.

running

Every person knows about the benefits of running for the body. Natural movement and even breathing help reduce appetite, burn fat faster and act as relaxing elements.

It is difficult to explain how to run properly, as such a run is based on the natural and calm movements of a person.

There is such a running technique for beginners, created for three months of training:

1. Running is done three times a week. First you need to warm up for 10 minutes, then run at a leisurely pace for 10-15 minutes. Next, you need to speed up the pace, for 10 minutes you need to run uphill or slightly increase the speed. Finish the run with a leisurely stroll for 15 minutes.

2. Classes are also held three times a week, but running is combined with different physical exercises:

   • Exercise 1: warm up for 10 minutes, run for half an hour, lie down for 10 minutes.
   • Exercise 2: Walk for 10 minutes, walk 15 minutes at a brisk pace, run for 10 minutes, walk for 5-10 minutes.
   • Exercise 3: warm up for ten minutes, run for 10 minutes, work with rope for 5 minutes, walk for 10 minutes.

3. In the third month, the training is also conducted in combination:

   • Lesson 1: warm up for 10 minutes, run for 40 minutes, walk for 5-10 minutes.
   • 2 lessons: warm-up for 10 minutes, running for 20 minutes, alternating active and quiet running.
   • Lesson 3: Walking for 5 minutes, running for 10 minutes, walking up for 15 minutes, running for 5 minutes, walking for 10 minutes.

Running the ship

Shuttle is a short distance run that does not exceed a distance of 100 meters. Every person at least once in his life has spent the boat running in physical education at school, its distinguishing feature is that while running you have to stop abruptly and touch the border sign, or run around any obstacle.

Such training allows you to develop dexterity and endurance, and sudden changes in speed will help you lose unwanted weight faster.

Sprint

Sprint - running short distances at maximum speed. Doctors do not recommend just doing sprints for weight loss; such exercises should be included in interval training.

A smooth run, in which the person gives all the best, will allow you to lose weight fast. It should be noted, however, that sprinting produces a strong cardio load that can adversely affect heart function.

Typically, the sprint program is structured as follows.

• Warm-up 15-20 minutes: jogging, stretching, obstacle course may be included.
• Exercise: The sprint race can be at a distance of 100 meters up to 2-7 kilometers. Beginners are recommended to run 300-500 meters.
• End of the session 10-15 minutes: an important moment of any run, as proper "cooling" helps to stretch the muscles and relieves you of painful sensations in them. Finish with a smooth run or full body stretch.

Never neglect warming up and completing workouts as they help increase your performance and improve your fitness accordingly.

Interval training

Interval running is the most effective way to lose excess pounds because even after you have finished exercising, the body continues to destroy fat deposits, turning them into energy.

How is interval training structured? You can do interval running both outdoors and on the treadmill. To do this, you need to define the running technique and divide the route into time intervals in which you will increase and decrease the load. For example: running at a distance of 50 meters, after 150 meters move at maximum speed and 100 meters sport walking.

Short distances

Short distance running is popular with those who lose weight, as it does not require much time and the effect is achieved as quickly as possible. Short distance training includes:

• gara sprint;
• ship running;
• classes at intervals.

No jogging-based weight loss program is complete without them.

Exercises, which involve high loads, allow you to "dry out" your body quickly, as well as build muscle mass, so athletes and bodybuilders often run short distances.

Long distances

In sports, professional and amateur, long distance running is the most common. This allows you to regulate your body, improve your well-being.

Running long distances creates endurance. To master the long roads, you will need not only desire, but also perseverance and accurate calculation of strength.

By default, long distances are overcome by running, but for more effective weight loss, loading and interval training elements are often added to classic running.

Where to run?

There are many running techniques that can be used to lose weight fast, but it is also important to know where and on what surface to run. There are the following types of training:

1. Running stairs:one of the most effective ways to lose weight. This training method allows you to quickly strengthen your leg muscle mass and lose weight. Running is often combined with body wraps to increase sweating.


2. Outside:The most popular and useful form of running. You can develop such classes:

   • In the stadium:Athletes who have the opportunity to train in stadiums are extremely lucky, as these seats are equipped with a special rubber coating that softens the impact force of the feet while running and prevents the shoes from slipping. Also, in stadiums it is always easier to organize a running schedule, all this because with you will run people with the same mind, who will not allow you to relax.
   • On the asphalt:the most common type of activity, as in a city it is quite difficult to find a place to run. Since doctors do not recommend running on asphalt surfaces due to the possibility of joint injuries, people who do not have the opportunity to train in the park or stadiums should buy special shoes that soften the force of the impact.
   • With a dog:a fun and enjoyable way to lose weight and walk your pet. In such a situation, there is no need for a company of friends or acquaintances because the dog has yet to be pulled out. Quiet running along with a fluffy companion will keep you in shape all the time.

3. In place:This way is great for shy people, as such a run can be done without leaving home. Also, running on the spot can replace warm-up before a long run.

   

   The exercise is performed as follows: first you need to walk a little around the room at a fast pace and only then start running. There are two ways to operate in the country:

   • raising the knees upwards;
   • touching the heels of the back of the thigh.

   Steady running at home will allow you to lose 5 pounds in a week.

routine

Do not forget about exercising on a treadmill. This wonderful machine can be placed at home or used in your local gyms.

Many people are interested in the question: how to properly run in the gym to lose weight.

The answer is quite simple: you need to develop an interval training system.

The lesson plan is as follows:

• warm-up 10 minutes - walking at a leisurely pace;
• a five-minute run with a slope of 6-7 degrees at a speed of 5-6 km / h;
• non-sloping running at a speed of 10 km / h;
• movement not speed limit 3 minutes.

This cycle is repeated 5-7 times, depending on the physical condition of the athlete. You can develop an intensive training program yourself, based on your initial athletic performance and any fitness trainer can help you.

Running for weight loss for men and women

Often, novice athletes are interested in the question of why, when running, girls should make more effort to lose weight than men?

The answer to this question is easy: the stronger sex is genetically more predisposed to running.

Men have stronger wrists, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. For this reason, strong sex is easier to tolerate physical activity and less often visits the doctor due to joint problems.

In women the center of gravity is located below the waist, which makes them more stable to give birth and excess pounds are located throughout the body, resulting in the appearance of cellulite. To lose weight fast for girls, doctors and trainers recommend doing fitness or yoga, where all kinds of movements are aimed at maintaining balance.

In any case, the fair sex should not give up running, but when choosing this weight loss system, you should pay special attention to the choice of running technique and place of training.

The benefit of the legs and abdomen

Running as a way to lose weight in the legs and abdomen is another myth, as running is effective for losing weight all over the body, and not just a part of it. Of course, with the help of exercises, you can pump your legs, buttocks and abdomen, however, along with this muscle mass, all the muscles of the torso and arms are activated.

To burn fat while running, experienced athletes are advised to buy sportswear and special shoes. Elastic sports pants retain moisture, increasing sweat, while soft, shock-absorbing sneakers will not only reduce the compression load on the joints, but will also improve the elastic effect.

If you are serious about running to lift your belly and reduce the volume of your legs, you need to develop the right nutritional system. Because if you continue to eat as usual, the extra pounds will go away very slowly and you will achieve results in weight loss only after six months or even a year.

It is important to know that to lose weight and gain muscle mass, you need to burn more calories than you consume. Therefore, before you start running, you should develop a meal schedule with numbered calories.

Also, "harmful" foods should be removed from the diet. This includes:

• Fast food;
• Frozen food;
• bakery products;
• sweet;
• storage.

Observing a partial diet is very important for weight loss when playing sports, as the body does not expend much energy on digestion and assimilation of food.

It is important to remember that to effectively burn fat while running, you should not eat too much before exercising.

Running after 50

It is difficult to start running at any age: in your 20s, 30s and 60s, however, the younger the human body, the easier it is to tolerate physical activity and "get used" to it. But do not despair and reject this idea to improve the health of the body. Running, even at age 50, will allow you to lose weight painlessly, restore heart function, and extend your life for several decades.

How to start running at an advanced age and most importantly, how to do it correctly? If you are over 50 and have the idea to start running, the first step is to visit a doctor and find out if you have contraindications to such loads.

Experts advise seniors and beginners with too much weight to start active walks in the fresh air. Such an exercise can be performed daily, until the body gets used to the added load. After that, you need to move on to a sporty step.

The main thing is to increase the load smoothly, without trying to achieve the results of the new generation.

There is a technique to "get into" running for people in old age. The essence of the system is as follows: for nine weeks you have to walk every day, increasing the pace and distance, that is, if you start training from 300 meters and pass them in 5 minutes, then next time you have to jump 350 meters in the sametime and so on. After all, you will be able to walk 4-5 kilometers without stress. After crossing the two-kilometer route, you can start running classes using the same system.