Running for weight loss

Running for weight loss is a productive and affordable sport. The efficiency lies in the fact that all muscle groups work during classes. It is important to run properly for weight loss and take advantage of training. Determine which technique is more suitable for removing excess weight and compile an approximate program for beginners.

Evening or morning running for weight loss - decide. Choosing the right sportswear for running and choosing a place to train is half the battle. Running exercises for weight loss can also be performed at home or outdoors. It is important to use proper running and breathing techniques. There are many weight loss programs, with their 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 that physical activity is an integral part of your life. Many people think that it is enough to follow all kinds of nutritious diets to lose weight. Yes, with the help of a limited diet, get rid of excess weight. However, the skin will remain flabby and relaxed, and the muscles will be weak. Physical activity is very important. Running for weight loss is an effective workout for the body. Exercise burns fat and speeds up metabolism, saturates the body with oxygen, strengthens muscles and restores the nervous system.

Running for weight loss

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 fact that the body begins to accumulate fat, which is difficult to get rid of.

Running efficiency for weight loss:

1. During running, all muscles begin to work.
2. Cholesterol levels are lowered.
3. Running speeds up 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 movement coordination.
8. The body's resistance to any infections improves.

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

Proper running technique for weight loss

Before we start talking about what is the right way to run for weight loss, first of all, the running technique is determined.

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

Jogging

Jogging is recommended 3-4 times a week. To lose weight, you will need 3 months of intense training. Before continuing the warm-up exercise (8-10 minutes). After that run 8-12 minutes. The pace increases (the process takes no more than 10 minutes). The exercise ends with walking (15 minutes).

In the second month, the frequency of running 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) and then jog for half an hour. The exercise ends with walking and stretching (10 minutes).

In the second week, it is recommended that you start the class with a 10-minute sports walk, and continue with a 15-minute brisk run up the stairs. Running 10 minutes and walking 7-10 minutes.

In the third or fourth week of the second month, classes begin with an 8-10-minute warm-up and a 10-12-minute run. Finish by jumping rope (5-8 minutes) and walking (8-10 minutes).

The third month will be difficult. The first week of training begins with a 40-minute warm-up and run. The class ends with a walk lasting 8-12 minutes. Training also begins in the second week. A 40-minute run ends with a light walk and stretch. At the end of the month, the session begins with a 5-7 minute walk, running uphill (12-15 minutes), then jogging (5-7 minutes) and ends with a walk of 8-10 minutes.

If you run with obstacles: stairs, mountains, serpentines - energy will be consumed faster, so the weight loss process will speed up.

shuttle run

The fight against excess weight is carried out with the help of a shuttle run - this is a training for short distances (not more than 100 meters). The characteristic of the classes is that when mastering one segment, the athlete stops and touches the mark. Training will improve coordination, develop endurance and get rid of extra pounds.

Sprint

The special feature of this ride is the highest possible speed. Doctors do not recommend classes exclusively for this sport, due to excessive cardio load.

Sprint program for beginners:

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

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

interval running

Interval running is good for weight loss. The advantage is that even after exercise, fat is burned. The characteristic of running is a constant change of speed.

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

Interval work program:

1. Start running - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The pace is lost until the heart rate and breathing return to normal.
4. They move at an average speed of 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 decreasing.

short distances

Short distance running is recommended by many trainers. The training lasts minimally, and the correction of problem areas comes quickly.

Short distance activities include:

• shuttle run;
• sprint;
• interval running.

Exercise with increased load "dries" the muscles.

Running long distances

With the help of running long distances for weight loss, the work of the nervous system, heart and blood vessels also improves. For 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 experts, is more important.

1. Ladders. An effective method for weight loss. Especially if you have cellulite. It is enough to run to the 5th floor every day. Start 2-3 times. The load increases every day. The greatest effect will be the combination of running up the stairs with the lining.
2. Stadium. Equipped with a special coating that will not allow you to injure and slip. In addition, like-minded people come to the stadium who will not allow you to relax.
3. Asphalt road. A popular place to run. Many doctors are against jogging on the sidewalk due to the possibility of damaging blood vessels. It is recommended to buy shoes with shock absorbers that will cushion the force of the impact.
4. gym. Suitable for sprint training, shuttle running.
5. Treadmill houses. A great way to increase and decrease the load in the exercise process. Start with a warm-up and a light 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 brisk run (3 minutes, no incline) and a walk.

Getting rid of extra pounds means running on the spot. Suitable for those who are uncomfortable playing sports in public. You need to train at home every day for 15-20 minutes. They are engaged in two ways: by raising the knees high towards the chest or by touching the back of the thighs with the heels. Systematic exercises will help you lose up to 5 kg in 1 week.

Weight loss program

Trainers recommend adhering to a training program. You have to run every other day. During the training process, you should pay attention to the heart rate. They usually do not exceed 50-60% of the initial indicator.

Fat burning occurs when the heart rate increases by 75%.

The obligatory rule of the program is to increase the training time by 3-4 minutes a week. And in order not to strain the muscles, it is recommended to run every 4 weeks during the previous one.

The table shows the calorie consumption when running

Kind of running	Calorie consumption per 1 hour per 1 kg of weight (kcal)	Calorie consumption per 60 kg of weight (kcal)
Classic running	March 13	798
Running up the stairs	12. 9	774

Classic loading program:

• 1 month. It comes to the preparation of the heart, muscles, the development of proper breathing. In the first week, classes last 15 minutes. Training takes place at a slow pace without acceleration. Every week the time increases by 5 minutes. In the third week, the classic run can be changed by acceleration (approximately 8 minutes).
• 2 months. Adaptation. It is recommended to add physical exercise (8 minutes). It takes 15 minutes to warm up. Classic running with acceleration and change of rhythm.
• 3 months. Fat burning. The duration of the training reaches 1 hour. 40 minutes are dedicated to running, the rest - to 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 in the eyes, severe shortness of breath, tachycardia - they remain in the previous phase.

How to run for weight loss?

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 a time of lesson that is causing controversy among many. Some people think that it is better to run in the morning to lose weight, while others think that running in the evening is an option for losing extra pounds.

Running in the morning - from 6. 30 to 7. 30. At this time, our body maximally perceives physical activity. No sense in telling you now - I don't wanna ruin the suprise. Engaged in one day.

Unfortunately, this time is not suitable for everyone, but you should not worry, because there are alternative peaks of activities - from 11. 00 to 12. 00, from 16. 00 to 18. 00.

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

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

The air temperature is also taken into account if you want to run. Coaches recommend that you do not exercise in the heat (temperature above 25 degrees). In summer they run in the morning. In severe frosts, training is also not recommended due to the likelihood of catching a cold or contracting a viral infection.

In order for the process not to seem monotonous and monotonous, the training path is changed. The ideal option would be to develop a route in advance.

As for the length of the run. It does not last longer than an hour and less than 30-40 minutes. The process of burning fat, in the case of monotonous training, begins exactly after a certain time has passed.

If you want to run, the level of physical fitness is taken into account. In the presence of obesity, experts recommend starting training by walking. First time 20 minutes. Training takes place every other day. With the next lesson, the duration increases by 5 minutes. After 3 weeks, they start to increase the pace.

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

It is recommended that you listen to your body during the training process. They change the pace, accelerate, twitch to figure out which load will be optimal.

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

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

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

Rely on vegetables, fruits, grains, white meat. 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 workouts, the muscles will constantly ache and ache. This period must be experienced and in no case should classes be abandoned.

Possible contraindications to running for weight loss

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

1. Diseases of the heart and blood vessels.
2. Hypertension, which is often accompanied by seizures.
3. Phlebeurism.
4. Colds in the acute phase, fever.
5. inflammatory processes.
6. Thyroid disease.
7. Asthma and other pathologies of the respiratory system.

If you have any diseases in the chronic phase, if you want to lose weight by running, visit a doctor.

Running for weight loss: the right choice of equipment

The choice of clothes is important for sports. After all, comfort and convenience while running depend on its quality.

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

Shoes are an important part of a runner's clothing. Wearing tight sneakers is not recommended. It will rub your feet and interfere with normal blood flow.

Wear shoes with seamless socks that leak moisture. To keep your foot breathing, choose sneakers with a mesh surface and shock absorbers in the toe 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 warm weather, preference is given to sportswear that removes moisture and leaks air. 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 headgear, which will protect you from the sun and heat stroke.

Proper breathing while running for weight loss

A normal respiratory process when running increases the flow of oxygen to the muscle tissue and does not allow overloading of the heart and blood vessels.

Breathing rules:

1. Classic running. Deep breath, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
2. Sprint or interval running. Deep breath and sharp exhalation. Exhaling the air from the chest allows you to take a deep breath afterwards.

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

Girls dream of having a beautiful figure and a toned body. However, not everyone has the opportunity to attend expensive gyms, where the whole process will be managed by a personal trainer. Running is a great alternative to exercise equipment and an effective way to lose weight. This sport will improve health, develop endurance, improve the work of almost all systems and organs.