Running for weight loss

Running for weight loss is a productive and affordable sport. The efficiency lies in the fact that during the implementation of the classes, all the muscle groups work. It is important to run properly for weight loss and reap the benefits of exercise. Determine which technique is most appropriate to get rid of excess weight and design a rough program for beginners.

In the evening or morning run for weight loss - you decide. Choosing the right sportswear for jogging and choosing a training ground is half the battle. Running exercises for weight loss can also be done at home or outdoors. It is important to use the proper running and breathing technique. There are many weight loss programs, with their advantages and disadvantages, ideally designed by a trainer to take into account the individual characteristics and possible contraindications to running for weight loss.

To have a beautiful and fit figure, it is important that physical activity be 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 restricted diet get rid of excess pounds. However, the skin will remain smooth and sagging, and the muscles will be weak. Physical activity is very important. Running for weight loss 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 for weight loss

Our way of life in the conditions of modern realities can not be called correct. Daily stress, snacking, 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.

Effectiveness of running for weight loss:

1. During a run, the work of all the muscles begins.
2. Cholesterol levels are low.
3. Running speeds up metabolism.
4. The work of the cardiovascular 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 any infection improves.

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

Proper running technique for weight loss

Before we talk about what constitutes proper running for weight loss, first of all the running technique is defined.

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

running

Running is recommended 3-4 times a week. To lose excess pounds, it will take 3 months of intense training. Before class, warm-up exercises (8-10 minutes). After that, run for 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 runs is identical to the previous one. However, the scene is not based on running, but on physical exercises. In the first week, warm up (10 minutes), then run for half an hour. The exercise ends with walking and stretching (10 minutes).

In the second week, it is recommended to start the lesson with a 10 minute sports walk and continue with a 15-minute accelerated stair run. Run for 10 minutes and walk for 7-10 minutes.

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

If you run with obstacles: steps, mountains, serpentine - energy will be expended faster, therefore, the process of losing weight will be accelerated.

ship running

The fight against excess weight is carried out with the help of boat running - this is training for short distances (not more than 100 meters). A feature of the classes is that when crossing a segment, the athlete stops and touches the mark. Exercise will improve coordination, develop endurance and get rid of excess pounds.

Sprint

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

Novice Sprint Programs:

1. Warm-up exercises - 15-20 minutes, jogging and stretching.
2. Sprint race at a distance of 100 m up to 2-6 km. Newcomers run 300 or 500 m.
3. The workout 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 benefit is that even after exercise, fat is burned. A feature of running is a constant change in speed.

Exercises 3-4 times a week and last from 10 to 35 minutes. There is a heating in front of the class. The exercise ends with walking.

Interval execution program:

1. Start running - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The rhythm is lost until the moment when the 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

Short distance running is recommended by many trainers. Training requires minimal time and correction of problem areas occurs quickly.

Short distance activities include:

• ship running;
• sprint;
• interval running.

Exercises with added load "dry 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 effect, it is recommended to add to the program physical exercises and elements of interval training.

Running technique is important if you want to lose weight. However, the place of future training, according to professionals, is more important.

1. degree. An effective method for weight loss. Especially if you have cellulite. It is enough to run every day on the 5th floor. Start with 2-3 times. Every day the load increases. Combining stair running with a wrap will bring the greatest effect.
2. Stadium. Equipped with a special coating that will not allow you to get hurt and slip. In addition, like-minded people come to the stadium who will not let you relax.
3. Asphalt road. Popular place to run. Many doctors are against running on the sidewalk because of the possibility of damaging blood vessels. It is recommended to buy shoes with shock absorbers that will soften the impact force.
4. gym. Suitable for sprint training, boating.
5. Home on the running track. A great way to increase and decrease the load in the exercise process. 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 high-speed running (3 minutes, no slope) and walking.

To get rid of excess pounds is to run instead. Suitable for those who are ashamed to play sports in public. You should exercise at home every day for 15-20 minutes. They engage in two ways: by raising the knees up to the chest or by touching the back of the thigh with the heel. Systematic exercise will help you lose up to 5 kg in 1 week.

Weight loss program

Trainers recommend sticking to the training program. You should run every other day. In the process of training, you need to pay attention to your 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 the training time by 3-4 minutes by one week. And in order for the muscles not to strain, it is recommended to run every 4 weeks at the time of the previous one.

The table shows the calorie consumption while running

Type of running	Calorie consumption for 1 hour per 1 kg body weight (kcal)	Calorie consumption per 60 kg body weight (kcal)
Classic running	13. 3	798
Running up the stairs	12. 9	774

Classic load program:

• 1 month. There is a preparation of the heart, muscles, the development of proper breathing. In the first week, the hours last 15 minutes. Exercise takes place at a slow pace without acceleration. Each week the time increases by 5 minutes. In the third week, the classic run can be changed with acceleration (approximately 8 minutes).
• 2 months. Adaptim. It is recommended to add physical exercises (8 minutes). 15 minutes are given for heating. Classic jogging with acceleration and rhythm change.
• 3 months. Fat burning. The duration of the training reaches 1 hour. 40 minutes are devoted to running, the rest - intense physical exercise, stretching, warm-up.

Focus on your feelings. If during the transition to the stage the body "expresses" a lack of availability in the form of darkness in the eyes, severe shortness of breath, tachycardia - they remain in the previous stage.

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 running time.

It is the time of learning that causes controversy for many. Some believe that it is preferable to run in the morning to lose weight, while others tend to think that running in the evening is an option to get rid of excess pounds.

Morning jogging - from 6. 30 to 7. 30. At this time, physical activity is maximally perceived by our body. It makes no sense to bother yourself with exercise every morning. Engaged in one day.

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

In the process of running, they monitor breathing, heart rate and pulse. Restoring a normal rhythm takes 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 forest park or dirt trails, then priority is given to them. In the absence of opportunity, special shoes with absorbent heels are chosen.

If you want to run, the air temperature is also taken into account. 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 possibility of excessive cold or catching a viral infection.

In order for the process not to look monotonous and monotonous, the training track is changed. The ideal option would be to develop the road in advance.

In terms of running length. It does not last more than an hour and less than 30-40 minutes. The fat burning process, in the case of a monotonous workout, begins just after the specified time has elapsed.

If you want to run, the level of physical fitness is taken into account. In the presence of obesity, professionals recommend starting exercise with walking. For the first time 20 minutes. The 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.

Exercise will be correct if after a run you feel an increase in strength, activity, vitality and good mood. In case of drowsiness, fatigue, irritation, reduce the load.

In the exercise process, it is recommended to listen to your body. They change pace, accelerate, crack to figure out what load will be optimal.

Walking at the end of a workout is important to get your breathing and heart rate back to normal. After exercise, you can take a fresh shower and drink a glass of water. Eat breakfast 1 hour after jogging.

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

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

Rely on vegetables, fruits, whole grains, white meats. Remember the fluid. It is recommended to drink at least 1. 5 liters of water per day. Eat 1. 5 hours before class.

After the first workouts, the muscles will ache and ache constantly. This period should be experienced and in no case should you give up the class.

Possible contraindications to running for weight loss

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

1. Cardiovascular diseases.
2. Hypertension, which is often associated with seizures.
3. Flebeurizmi.
4. Colds in the acute phase, 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 disease in the chronic phase, if you want to lose weight by running, visit your doctor.

Running for weight loss: the right choice of equipment

The choice of clothing is important for the sport. After all, comfort and convenience while running depend on its quality.

Tight and heavy equipment causes annoyance and discomfort during lessons. If a decision is made to run in the winter, then for this they choose special thermal clothing that retains heat and protects from the cold.

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

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

If a decision is made to run in the summer, then in warm weather, sportswear is preferred that removes moisture and lets the air pass through. For this, a lightweight synthetic T-shirt that does not absorb moisture is suitable.

Shorts are worn instead of pants and leggings in warm weather. Do not forget about the head covering, which will protect against the sun and heat stroke.

Proper breathing while running for weight loss

The normal process of breathing during running increases the flow of oxygen to the muscle tissues and does not make it possible to overload the heart and blood vessels.

Rules of breathing:

1. Classic running. Take a deep breath, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
2. Sprint or interval jogging. Deep suction and sharp extraction. Exhaling air from the chest makes it possible to then take deep breaths.

Many people believe that during the training process they breathe through their nose. If you breathe through the mouth on the street, then all the dust and harmful bacteria will penetrate into 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 machines and an effective way to lose weight. This sport will improve health, develop endurance, improve the functioning of almost all systems and organs.