Everyone knows that running can help you lose weight. However, almost no one is informed that it is a suitable run for weight loss. After reading this article, it will become clear why many people who choose this type of improvement in their figure do not have the desired results.
benefits of running
When you start jogging, you will do your body an invaluable service, filling it with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- The bones will become stronger;
- Lungs will increase vital volume.
In the process of running, breathing and heart rate become more frequent, thereby accelerating metabolic processes and burning excess fat. But you can lose weight with it only by doing it right.
An important point:Running for 15-20 minutes does not make your figure slimmer, although the healing effect is obvious.
It is recommended to start jogging two to three times a week, gradually reaching daily exercises with an interval of two days.
And do not use weighting materials, especially for beginners. Such devices are most often used by athletes to strengthen leg muscles and increase speed during competition.
So how do you need to run properly to improve your physical fitness?
Types of jogging for weight loss
To better understand the effectiveness of a particular type of running, you need to understand the mechanism of the body's work during various loads:
- Light jogging forces the muscles to draw energy from sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes after such a load. You can't lose weight because the sugar you lost will come back after you have breakfast after your workout.
- Running for more than 1 hour causes the body to break down fat. Outwardly, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, energy begins to be replenished from proteins, thereby reducing muscle mass.
- During the alternation of fast running with light jogging and walking, a strong fat breakdown process begins.
At the same time, there is a certain pattern - a person with a larger body mass burns more calories.
From this it follows that you need to run for an hour to lose weight, but run for 15 minutes or intervals for more than 1 hour.
About interval running
This type is more suitable for busy people who do not have the opportunity to devote an hour to training. It consists of alternating sprint and recovery gait. With such a load, certain processes in the body are triggered, which leads to the burning of fat reserves.
It only takes half an hour to do this. The program consists of 4 stages:
- The first 100 meters of walking is done at a fast pace, which helps the body prepare for the load.
- For the next 100 meters, go for a light jog, adjusting your breathing.
- Then you need to run the same distance at maximum speed.
- And again go for a run, restore breathing.
Repeat all steps for 30 minutes.
Important:In the next 6 hours at the end of the workout, the human body continues to lose excess weight.
About easy running (running)
One piece of advice for beginners is not to run high-speed marathons right away. The best way to start your workout is to walk slowly with a gradual transition to running. You can lunge, squat, and jump while walking. Certain techniques should be followed:
- Breathe evenly and measuredly, inhaling through the nose and exhaling through the mouth;
- Keep your back straight with a forward gaze;
- The knees are slightly bent, which reduces the pressure on the joints;
- The arms are bent at the elbows and move along the body.
A little advice to women: If you don't feel well on "critical days", don't try too hard. Two days off wouldn't be bad.
about nutrition
When it comes to nutrition while running, this is also a very important issue. The aim is to keep the energy at the appropriate level and to prevent the toxic effect of lactic acid with ketone bodies.
Since we consider running as a means of losing weight, it is allowed to eat no later than an hour and a half before training.
before training
At the same time, you should not lean on cereals and legumes, potatoes and eggplant, mushrooms and cabbage, and spinach with radishes. Do not eat oily and fried foods.
Fluid intake should also be limited to free the kidneys, blood vessels, and heart from overload. The maximum recommended dose is a glass of water or sweet tea half an hour before a run. But while running, you need to drink from 2 to 3 sips every 2 km.
post run
At the end of the workout, you need to replenish the spent carbohydrates with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time is individual, but not earlier or later), you can eat without overeating and leaning on heavy food.
best time to run
And, of course, the same cannot be said about the best training time to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which allows it to get energy for training from body fat. In this case, you should run on an empty stomach.
- Running in the evening will help to melt the fat by burning the energy accumulated during the day. This is especially true for office workers who have to sit at the computer all the time. To lose weight, it is best to run after a light dinner for at least an hour. Drink low-fat kefir or eat an apple before going to bed.
As you can see, you can run to lose weight at any time convenient for you - the main thing is right.
Who Shouldn't Jog
It is not recommended to start running for people with health problems such as:
- high blood pressure (hypertension);
- heart disease and coronary heart disease;
- deformed vertebrae;
- Stomach ulcer and varicose veins;
- Myopia;
- Endocrine system diseases and bronchial asthma.
Also, you can not train for any discomfort in the stage of exacerbation and inflammatory processes. Recent surgeries or injuries are also contraindications for running.
Armed with all this knowledge, you can safely do this fascinating physical training. The process will be even more enjoyable if you call a friend or friend for jogging.