Hard to come up with more than a panacea for weight loss as an exercise in run-of-step. Running for weight loss you can burn calories, increase endurance and strengthen the General condition of the organism. In this article, we describe how to run to lose weight and optimum health benefits and to give training weight loss plan for beginners in the sport of running.
Use running for losing weight
Run laborious to the body, you create a calorie deficit, which is a prerequisite for weight loss. Useful it and to reduce the sense of hunger and the acceleration of the metabolism. During the run:
- the load on the muscles evenly distributed, which gives the opportunity to tighten up the whole body
- Fat burned
- happens the cleaning of toxins
- increases stamina
- a hormone Endorphin, which is a positive attitude
In just three months of lessons it is possible to notice tangible changes. Start to dissolve extra pounds, increase muscle tone, shortness of breath will disappear and the skin becomes smoother.
This acceptance should go hand in hand with the right diet running for weight. Therefore, together with the training units, it is desirable to overcome the craving for carbohydrate-and fat-containing food, just so you can start "mechanism" of the loss of the extra pounds.
How to run to reduce weight
After the first try to lose weight with running is not immediately the result of wait. Often Training pace, but not the desired success. Did you know that to start the process of burning fat is not enough 20 minute sessions. Reach the active burning may only be 40 minutes of continuous running. Then the body will not only makes use of the accumulated in the liver in Form of glycogen (fuel for the first 40 minutes), but changes to the Lipid deposits. This higher metabolism will certainly for a period of five hours after the workout, which means to lose weight, you also, after completion of the training!
Morning Jogging is more effective for weight reduction, because the deficit of calories on an empty stomach, begins the process of fat burning. To run in the evening is also good. By increasing the heart rate, you will get rid of the days experiences. Not to evening wear Training and finish it for 2-3 hours before bedtime.
Remember that you can run more than 70 minutes, not fat loss, but to loss of muscle mass. It is due to the rapid decrease of the reserves of glycogen in the muscles during long loads.
With the right Training, small runs to start, gradually increasing time and distance. Breathing while running should be consistent and not intermittent. Pace Jogging has to be that run quietly and speak with someone in the vicinity.
All want to look great in the summer on the beach. We do not recommend, however, to solve problems as they come, and the physical activity on a regular basis. This allowed and a good figure, but the most important thing is a healthy body always, not only when it is necessary to wear Shorts or a swimsuit.
Running for weight loss in summer
Enjoy a workout in the summer at high temperatures, the load on the body and the heart increases. Therefore, you have to approach carefully to the beginning of the Trainings and listen to the feelings. If you believe that you are sick or over-clocked pulse – Stop running and arrange an appointment for a cardiologist. Think you not that in a single pass create you reset it 1-1,5 pounds, and if it happens, then due to loss of water.
In the summer, tidy, watch knock the health and heart. The increased temperature of the air, also in the evening, promotes the increased heart rate. Also in the summer you have to intense to drink during the workout. But this relates to long crosses. If you plan to run, for example, more than 50 minutes, and then be sure to with him a bottle of water. If the Training can be short – drink after its completion. Try it in the summer, running in the morning or in the evening when the temperature is lower.
Decrease in Winter running for weight
In the Winter, an Alternative to run on the treadmill in the gym or on the road. Do not go on the road, if the road where you want to run is not eliminated. On snow you can run, but note that this Zone is an increased risk for injury. This Winter is much more efficient summer Jogging fresh air, and cold helps speed up the metabolism, resulting in a more intense burning of calories.
Slim down race can, and without leaving the house. And it is not on the treadmill. A variant of running under restricted conditions, the run on the grounds of the house. Do not forget, a sufficient amount of oxygen in the room to open the window, if it is outside, not very cold. Running on the spot, of course, do not work some of the muscles of those who are involved in the natural run. But, nevertheless, it can be the right way to go if it is raining outside or the hall up on a Track to reach no way.
Jogging lose weight legs
Many interested in the question of local growing thin. Despite the fact that running is a complex load, weight-loss in local regions can be strengthened. For example, if the goal is to give an additional burden on the foot and calf muscles – can you run up the stairs. Rise, increase the intensity, and descent to serve as a recreation. This type of Training is best used if you already have racing experience, let's say a year and a half and you're no longer a beginner. Before we practice not recommend running stairs, due to the fact that the ligaments and muscles, for a start, it is necessary to strengthen a gradual increase in the Cross-country quantities (time and distance), and only then begin to local loads.
Running for weight loss belly
The belly is also one of the most problematic areas, and try to put in order, in the first place. Cardio-stress when walking increases the blood circulation to the Depot fat in the waist area is reduced in volume, and the work of the muscles helps tighten the press. We will remind that the duration of the training for the fat combustion should be at least 40 minutes. Engage, better half an hour after the jog, fast, and not eating. So a calorie is a success-to create a deficit, you force the body to compensate for it from the fat Depot in the area of the abdomen.
Exercises for the Swap-press while running
The press has trained. during the treadmill workout, you can exercise running with raised knees. This exercise can be used as a warm-up. Such Training could look as follows:
- Jogging 2 Minutes
- 15 meters run through the lift with high hips
- Back Jogging
- 15 metres, an internal pocket to run with the lower leg
- Back Jogging
- 15 meters of the right side step
- Back Jogging
- 15 metres to the left, step sideways
And stop the Training, after he belly-the area can five sets to run through the lift with high hips:
- 15 meters run through the lift with high hips
- Back Jogging
- 15 meters run through the lift with high hips
- Back Jogging
- 15 meters run through the lift with high hips
- Back Jogging
- 15 meters run through the lift with high hips
- Back Jogging
- 15 meters run through the lift with high hips
- Back Jogging
Nice workout for beginners and full Training.
Not overly should. eagerly, when the first training slimming in the waist of a lengthy process of at least 6 weeks of regular classes The only way muscle fibers reaches the level of the training, which will allow to start, the more intense complex, whose goal is the formation of the bas-Reliefs of the press.
Interval Jogging to lose weight
Interval-Jogging – it's a real godsend for those who want to lose weight. His technique allows you to achieve maximum results at the expense of the minimum amount of time. Before resorting to make sure to this procedure should, that there are no problems with the circulatory System. In addition, we recommend studying what is a journey, and then you will never be on the Training boring.
Interval running for weight loss, the methodology looks to run, when to run (quickly), giving way to quiet running or walking for the recovery of the heart rate. Example Workout:
- Walk 100 meters in the active pace (warmup)
- 100 metres – Jogging (adjustment of breathing rhythm)
- 200 meters run fast
- 100 meters a relaxing jog or fast step
- N 3 and 4 repeat 3-5 times alternating
Properly interval led run-starts the fat burning process, which can take up to six hours after the workout.
Beginner Training is not recommended, interval running, can specially trained exercise plan for weight loss if you are a beginner.
First, you need to strengthen your muscles and ligaments. You use the Training, the following information, to engage, and after 3-4 months, try to experiment.
The Training Program
Program run remove individually selected, taking into account the physical training, age, gender, and other characteristics.
The table below shows one of the possible weekly training schedules for beginners:
| Day of the week | Training plan |
| Monday | 10 minutes walking+20 minutes Jogging |
| Tuesday | Holiday |
| Wednesday | 10 minutes walking +25 minutes of Jogging |
| Thursday | Holiday |
| Friday | 7 minutes+25 minutes of Jogging |
| Saturday | Holiday |
| Resurrection | 7 minutes+30 minutes of Jogging |
At this pace you can hold for 1-2 months. More dependent on the improvement of the endurance and dynamic weight-loss classes, the number of training sessions per week, reduced the increase in their duration and in addition to other physically demanding.