running to lose weight

Running for weight loss is a productive and affordable sport. The efficiency lies in the fact that while conducting the class, all muscle groups work. Running properly and reaping the benefits of exercise is important for weight loss. Determine which technique is more suitable for getting rid of excess weight and make an approximate program for beginners.

Run in the evening or in the morning to lose weight - you decide. Choosing the right sportswear for running and choosing a training ground is half the battle. Running training for weight loss can also be done at home or outdoors. The right running and breathing technique is important. Programs for losing weight are many, with their own pros and cons, ideally it is compiled by a trainer, taking into account individual peculiarities and possible contraindications to running for weight loss.

In order to have a beautiful and fit figure, it is important to make physical activity a regular part of your life. Many people think that to lose weight it is enough to follow all kinds of nutritious diets. Yes, you can get rid of excess pounds with the help of a limited diet. However, the skin will remain sagging and sagging, and the muscles will be weak. Physical activity is very important. Running to lose weight is an effective physical workout. Exercise burns fat and speeds up metabolism, saturates the body with oxygen, strengthens muscles and restores the functioning of the nervous system.

running to lose weight

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

The effectiveness of running for weight loss:

1. During a run, all muscles begin to work.
2. The cholesterol level is lowered.
3. Running speeds up the metabolism.
4. The work of the heart and vascular 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 infections improves.

Running is for everyone. After all, this is a natural process by nature. This requires no special training and skills. Just a properly designed running program for weight loss and maintaining technique.

Correct running technique for losing weight

Before talking about what constitutes the right running to lose weight, the running technique is first determined.

It's important to keep a journal that records run time, mileage, calories per day, and weight. This allows you to monitor progress and predict your regime. The training should bring joy to the person losing weight and not lead to exhaustion and shortness of breath.

to jog

Jogging is recommended 3-4 times a week. To shed extra pounds, it takes 3 months of intense training. Before class, warm-up exercises (8-10 minutes). Then jog for 8-12 minutes. The pace will increase (the process will take no more than 10 minutes). The training ends with walking (15 minutes).

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

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

In the third or fourth week of the second month, classes begin with an 8-10 minute warm-up and 10-12 minute run. Finish with jumping 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 8-12 minutes of walking. Training begins in the second week. The 40-minute jog ends with slow walking and stretching. At the end of the month, the session starts with 5-7 minutes of walking, uphill running (12-15 minutes), then jogging (5-7 minutes) and ends with 8-10 minutes of walking.

When jogging with obstacles: steps, mountains, switchbacks - the energy is consumed faster, therefore the process of losing weight accelerates.

shuttle service

The fight against excess weight is carried out with the help of pendulum running - this is training for short distances (no more than 100 meters). A feature of the classes is that when overcoming a segment, the athlete stops and touches the mark. Training improves coordination, develops endurance and gets rid of excess pounds.

sprint

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

Sprint program for beginners:

1. Warm-up exercises - 15-20 minutes, light jogging and stretching.
2. Sprint races over 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 stretching. This reduces muscle soreness and "cools it off".

Running sprint is combined with stretching and physical exercises. This is an important point that speeds up the process of losing weight.

interval running

Interval running is good for losing weight. The advantage is that fat is also burned after training. A feature of running is a constant change in speed.

Workouts 3-4 times a week and last 10-35 minutes. There is a warm-up before class. The training ends with walking.

Interval running program:

1. Start jogging - 5 minutes.
2. Acceleration is given - 3 minutes.
3. Pace is lost until the moment 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 of running with 4 minutes of brisk walking. The time is gradually reduced.

short distances

Sprinting is recommended by many coaches. Training is minimal and problem areas are corrected quickly.

Short-haul activities include:

• shuttle service;
• Sprint;
• interval running.

Training with an increased load "dries" the muscles.

long-distance running

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

Running technique is important if you want to lose weight. But the place of future education is more important, according to specialists.

1. ladder. Effective weight loss method. Especially if you have cellulite. It is enough to run to the 5th floor every day. Start with 2-3 times. The load increases every day. The combination of running on the stairs with a wrap brings the greatest effect.
2. Stadion. Equipped with a special coating that will not allow you to hurt yourself and slip. In addition, like-minded people come to the stadium who won't let you rest.
3. asphalt road. Popular place for running. Many doctors are opposed to jogging on sidewalks because of the likelihood of vascular damage. It is recommended to buy shoes with shock absorbers that will soften the force of impact.
4. gym. Suitable for sprint training, pendulum running.
5. Houses on the jogging track. A great way to increase and decrease the load during training. Start with a warm-up and a slow walk (8-10 minutes). The pace increases to 6-7 km / h (4-6 minutes, slope - 6 degrees), after - 7-10 km / h. The class ends with a high-speed run (3 minutes, no incline) and a walk.

To shed excess pounds, you have to run in place. Suitable for those who are embarrassed to exercise in public. You need to exercise 15-20 minutes at home every day. They are used in two ways: lift your knees up to your chest or touch the back of your thigh with your heels. Systematic exercises will help you lose up to 5 kg in 1 week.

slimming program

Trainers recommend sticking to the training program. You have to run every other day. When exercising, you should pay attention to the heart rate. Usually they do not exceed 50-60% of the original indicator.

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

A mandatory rule of the program is to increase the training time by 3-4 minutes with a week. And so that the muscles are not overstrained, it is advisable to run every 4 weeks at the same time as the previous ones.

The table shows the calorie consumption while running

type of running	Calories burned per 1 hour per 1 kg of weight (kcal)	Calories burned per 60 kg weight (kcal)
Classic running	13. 3	798
Walk up the stairs	12. 9	774

Classic loader:

• 1 month. There is a preparation of the heart, muscles, the development of proper breathing. In the first week, the lessons last 15 minutes. The training takes place at a slow pace without acceleration. Every week the time is increased by 5 minutes. In the third week, the classic running with acceleration (approx. 8 minutes) can be varied.
• 2 months. Adjustment. It is recommended to add physical exercise (8 minutes). 15 minutes are allotted for the warm-up. Classic running with acceleration and change of rhythm.
• 3 months. fat burningThe duration of the training is 1 hour. 40 minutes are devoted to running, the rest - intensive physical exercises, stretches, warm-up.

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

How jogging to lose weight?

Many people think that running is an easy activity, but it's not. When it comes to training, everything is important: proper breathing, heart rate, load, speed, equipment and even jogging time.

It is the time of the lesson that causes controversy for many. Some believe that running in the morning is better for losing weight, while others tend to think that jogging in the evening is an option to shed extra pounds.

Running in the morning - from 6. 30 a. m. to 7. 30 a. m. At this time, physical activity is maximally perceived by our body. There's no point in struggling with workouts every morning. Busy in a day.

Unfortunately, this time is not suitable for everyone, but you should not get too excited because there are alternative activity peaks - from 11: 00 to 12: 00, from 16: 00 to 18: 00.

While jogging, they monitor breathing, heartbeat and pulse. Restoring a normal rhythm takes no more than half an hour after the end of classes. With the help of special electronic devices, they check pulse, heartbeat, distance covered and even the number of steps.

The surface on which the run is carried out is also important. It is better not to train on asphalt. If it is possible to walk through a forest park or country lanes, these are preferred. In the absence of an opportunity, special shoes with shock-absorbing soles are selected.

The air temperature is also taken into account if you want to run. Trainers recommend not training in the heat (temperature above 25 degrees). In the summer they drive in the morning. In severe frosts, training is also not recommended because of the likelihood of hypothermia or viral infection.

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

As for the run length. It takes no more than an hour and less than 30-40 minutes. During monotonous training, fat burning begins exactly after the specified time has elapsed.

If you want to run, the level of physical fitness will be taken into account. In the presence of obesity, experts recommend starting exercise with walking. 20 minutes for the first time. The training takes place every other day. With the following lesson, the duration is extended by 5 minutes. After 3 weeks they start to pick up the pace.

The workout is right when you feel a boost in strength, activity, vivacity, and good spirits after a run. In case of drowsiness, fatigue, irritation, reduce the load.

During training, it is recommended to listen to your body. You change the pace, accelerate, jerk to understand what load is optimal.

Walking at the end of a workout is important to bring your breathing and heart rate back to normal. After training you can take a cool shower and drink a glass of water. Eat breakfast 1 hour after running.

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

• flour, sweet, fried;
• Alcohol;
• night meals.

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

After the first few workouts, the muscles will constantly ache and ache. This time must be experienced and under no circumstances should you do without classes.

Possible contraindications to jogging for weight loss

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

1. Diseases of the heart and blood vessels.
2. High blood pressure, which is often accompanied by seizures.
3. phlebeurysm.
4. Colds in the acute stage, increased body temperature.
5. inflammatory processes.
6. Thyroid diseases.
7. Asthma and other respiratory pathologies.

If you have any chronic stage diseases, if you want to lose weight by running, go to the doctor.

Running to lose weight: the right choice of equipment

The choice of clothing is important in sports. After all, convenience and comfort when running depend on its quality.

Narrow and bulky equipment causes inconvenience and discomfort during classes. If you decide to run in winter, you choose special thermal clothing that stores heat and protects you from the cold.

Shoes are an important part of a runner's clothing. It is not recommended to wear tight sneakers. They will rub your legs and disrupt normal blood flow.

Wear shoes with seamless socks that let moisture through. To allow the foot to breathe, choose sneakers with a mesh upper and shock absorbers in the toe and sole area. Thin soles for walking on asphalt are not suitable. There is a risk of injury after contact with a hard surface.

If you decide to run in summer, sportswear that wicks away moisture and lets air through is preferred in warm weather. A light synthetic T-shirt that does not absorb moisture is suitable for this.

In warm weather, shorts are worn instead of pants and leggings. Don't forget the hat that will protect you from the sun and heat stroke.

Proper breathing while running for weight loss

The normal breathing process during running increases the flow of oxygen to muscle tissue and prevents overloading of the heart and blood vessels.

Breathing Rules:

1. Classic running. Inhale deeply, 3 steps, exhale. If there is insufficient air, reduce the number of steps to 2.
2. Sprint or interval run. Inhale deeply and exhale sharply. The expulsion of air from the chest allows you to take a deep breath afterwards.

Many people think they breathe through their nose when they exercise. When you breathe through your mouth on the street, dust and harmful bacteria enter the bronchi and trachea.

Girls dream of a beautiful figure and a toned body. However, not everyone has the opportunity to visit expensive gyms, where the whole process is led 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 and improves the functioning of almost all systems and organs.