running to lose weight

Running to lose weight is a productive and affordable sport. Efficiency lies in the fact that during the implementation of classes, all muscle groups work. It is important to run correctly to lose weight and reap the benefits of training. Determine which technique is more suitable for getting rid of excess weight, and draw up an approximate program for beginners.

At night or morning run to lose weight, you decide. Proper selection of running clothing and choosing a training location is half the battle. Running workouts for weight loss can also be done at home or outdoors. It is important to use the correct running and breathing technique. There are many programs for weight loss, with their own advantages and disadvantages, ideally compiled by a trainer to take into account individual characteristics and possible contraindications to running for weight loss.

To have a beautiful and fit figure, it is important to make physical activity an integral part of your life. Many people think that to lose weight it is enough to follow all kinds of nutritious diets. Yes, with the help of a limited diet, get rid of extra pounds. However, the skin will remain loose and saggy, and the muscles will be weak. Physical activity is very important. Running to lose weight is an effective body 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 realities cannot be called correct. Daily stress, snacks, limited physical activity, lack of sleep contribute to the fact that fat begins to accumulate in the body, which is difficult to get rid of.

The effectiveness of running to lose weight:

1. During a run, the work of all muscles begins.
2. Cholesterol levels are reduced.
3. Running speeds up metabolism.
4. The work of the cardiac and vascular systems improves.
5. The circulatory system is saturated with oxygen.
6. The body cleanses itself of toxins and toxins.
7. Improves coordination of movements.
8. The body's resistance to any infection improves.

Running is for everyone. After all, this is a natural process, from nature. This does not require special training or any skills. Just a properly designed running program for weight loss and technique compliance.

Proper running technique to lose weight.

Before discussing what constitutes the correct run for weight loss, the running technique is first determined.

It is important to keep a diary that records your running time, mileage, calories per day, and weight. This will allow you to monitor progress and predict your regimen. Training should bring pleasure to a person losing weight, and not lead to exhaustion and shortness of breath.

Run

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

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

In the second week, it is recommended to start the lesson with a 10-minute sporty walk and continue with a 15-minute sprint up the stairs. Jog for 10 minutes and walk for 7-10 minutes.

In the third or fourth week of the second month, classes start with an 8-10 minute warm-up and 10-12 minute jog. Finish 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 lesson ends with an 8-12 minute walk. In the second week the training also begins. The 40-minute jog ends with a slow walk and stretches. 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 - steps, mountains, streamers - energy will be spent faster, therefore the process of losing weight will accelerate.

shuttle race

The fight against excess weight is carried out with the help of shuttle running - this is training for short distances (no more than 100 meters). A feature of the classes is that when passing a segment, the athlete stops and touches the mark. Training will improve coordination, build endurance and shed extra pounds.

pique

The peculiarity of this race is the highest possible speed. The exclusive classes of this sport are not recommended by doctors, due to the excessive cardiovascular load.

Beginner Sprint Program:

1. Warm-up exercises: 15-20 minutes, light jogging and stretching.
2. Sprint race at a distance of 100 m at 2-6 km. Newcomers run 300 or 500 m.
3. The workout ends with a 15-minute walk or stretch. This will reduce muscle soreness and "cool down. "

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 weight loss. The benefit is that even after exercise, fat is burned. A characteristic of running is a constant change in speed.

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

Interval running program:

1. Start with jogging - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The rhythm is lost until such time as the heartbeat and breathing return to normal.
4. They move at a medium 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

Many trainers recommend running short distances. Training takes minimal time, and correction of problem areas occurs quickly.

Short distance activities include:

• shuttle race;
• pique;
• interval running.

Exercising with a higher load "dries out" 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 is also improving. For this 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. However, the place of future training, according to professionals, is more important.

1. Stairs. Effective method to lose weight. Especially if you have cellulite. It is enough to run to the 5th floor every day. Start with 2-3 times. Every day the load increases. The combination of running on the stairs with a wrap will bring the greatest effect.
2. Stadium. Equipped with a special coating that will not allow you to get injured and slip. In addition, like-minded people arrive at the stadium who will not let you relax.
3. asphalt road. Popular place to run. Many doctors are against jogging on pavement due to the potential for vascular damage. It is recommended to buy shoes with shock absorbers that will soften the force of the impact.
4. Gym. Suitable for speed training, shuttle running.
5. Houses on the jogging track. A great way to increase and decrease the load in the process of exercising. 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 lesson ends with a high-speed run (3 minutes, no incline) and a walk.

Getting rid of extra pounds is running on the spot. Suitable for those who are embarrassed to play sports in public. You need to train at home every day for 15-20 minutes. They engage in two ways: by raising the knees to the chest or by touching the back of the thigh with the 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 two days. In the training process, you should pay attention to the heart rate. Normally, they do not exceed 50-60% of the initial indicator.

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

A mandatory rule of the program is to increase training time by 3-4 minutes per week. And so that the muscles are not overloaded, it is recommended to run every 4 weeks at the time of the previous one.

The table shows the calorie consumption when running

race type	Calorie consumption per 1 hour per 1 kg of weight (kcal)	Calorie consumption per 60 kg of weight (kcal)
classic race	13. 3	798
run up the stairs	12. 9	774

Classic charging program:

• 1 month. There is a preparation of the heart, the muscles, the development of proper breathing. In the first week, classes last 15 minutes. Training is carried out at a slow pace without acceleration. Each week the time is increased by 5 minutes. In the third week, the classic race can be varied with acceleration (approximately 8 minutes).
• 2 months. Adaptation. It is recommended to add physical exercise (8 minutes). 15 minutes are allotted for warm-up. Classic racing with acceleration and change of pace.
• 3 months. Fat burning. The duration of training reaches 1 hour. 40 minutes are spent on running, the rest - on intense physical exercises, stretching, warming up.

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

How to jog to lose weight?

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

It is the lesson time that causes controversy for many. Some believe that running in the morning is preferable to lose weight, while others tend to think that running in the afternoon is an option to shed extra pounds.

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

Unfortunately, this schedule is not suitable for everyone, but you should not bother, because there are alternative activity peaks: from 11: 00 to 12: 00, from 16: 00 to 18: 00.

In the process of jogging, they control breathing, heartbeat and pulse. Restoration of a normal rhythm lasts no more than half an hour after the end of the lesson. They monitor the pulse, the heartbeat, the distance traveled and even the number of steps with the help of special electronic devices.

The surface on which the race takes place is also important. It is better not to train on asphalt. If it is possible to run through a forest park or dirt roads, preference is given to them. In the absence of the possibility, special shoes with shock-absorbing soles are selected.

The air temperature is also taken into account if you want to run. Trainers recommend not exercising in the heat (temperature above 25 degrees). In summer, they run in the morning. In severe frost training is also not recommended due to the likelihood of getting too cold or contracting a viral infection.

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

Regarding the duration of the race. It lasts no more than an hour and less than 30-40 minutes. The fat burning process, in the case of monotonous training, begins exactly after the specified time has passed.

If you want to run, fitness level is taken into account. In the presence of obesity, professionals recommend starting training with walking. For the first time 20 minutes. Training takes place every other day. With the next lesson, the duration increases by 5 minutes. After 3 weeks, they begin to pick up the pace.

Training will be correct if after running you feel a surge of strength, activity, liveliness and good mood. In case of drowsiness, fatigue, irritation, reduce the load.

In the process of training, it is recommended to listen to your body. They change the rhythm, accelerate, jerk to understand what load will be 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 cold shower and drink a glass of water. Eat breakfast 1 hour after running.

If you want to lose weight, combine physical training with a proper diet. It is recommended to avoid:

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

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

After the first few workouts, the muscles will constantly ache and ache. This period must be experienced and in no case should you leave the classes.

Possible contraindications of jogging to lose weight

Unfortunately, there are people who are not recommended for heavy loads. Among the contraindications for running are:

1. Diseases of the heart and blood vessels.
2. Hypertension, which is often accompanied by seizures.
3. Phlebeurysm.
4. Colds 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 chronic stage disease, if you want to lose weight running, visit the doctor.

Running to lose weight: the right choice of equipment

The choice of clothing is important for sports. After all, the convenience and comfort during a run depend on its quality.

Tight and bulky equipment causes inconvenience and discomfort during classes. If the decision is made to run in winter, for this they select special thermal clothing that retains heat and protects from the cold.

An important part of a runner's clothing is shoes. It is not recommended to wear tight shoes. They will rub against your legs and interfere with normal blood flow.

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

If the decision is made to run in the summer, then in hot weather, preference is given to sportswear that wicks away moisture and allows air to pass through. For this, a light synthetic shirt that does not absorb moisture is suitable.

Shorts are worn instead of pants and leggings in hot weather. Don't forget your helmet, which will protect you from the sun and heat stroke.

Proper breathing while running to lose weight.

The normal respiratory process during running increases the flow of oxygen to the muscle tissues and does not allow the heart and blood vessels to be overloaded.

Breathing rules:

1. classic race. Deep breath, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
2. Sprint or interval run. Deep inhalation and sharp exhalation. The expulsion of air from the chest allows subsequent deep inspiration.

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

Girls dream of having a nice figure and a toned body. However, not everyone has the opportunity to attend expensive gyms, where the entire process will be led by a personal trainer. Running is a great alternative to exercise machines and an effective way to lose weight. This sport will improve health, build endurance, improve the functioning of almost all systems and organs.