It is difficult to find a more versatile tool for weight loss Run. Running for weight loss allows not only to burn calories, and increase the resistance and reinforce the General physical state of the body. In this article we will tell you how to run to lose weight and get the maximum benefits for health and will give you the exercise weight loss plan for beginners running.
The benefits of running for weight loss
Running is an exercise that is more expensive for your body that allows you to create the calorie deficit that is essential for weight loss. It is also useful to reduce hunger and accelerate metabolism. While it is running:
- muscle load is distributed evenly, which gives the opportunity to tighten all over the body
- burn the fat
- is purified of toxins
- increases the resistance
- secretes the hormone endorphin, which guarantees a positive attitude
In just three months you can see significant changes. Begins to dissolve extra pounds, increase muscle tone, shortness of breath will disappear and skin will be more elastic.
The running for weight loss must be accompanied by proper nutrition. Therefore, along with training, it is desirable to overcome the cravings for carbohydrates and fatty foods, the only way to run the "mechanism" of lose those excess pounds.
How to run to lose weight
After the first attempts to lose weight through running, not just wait for the result. Often the workout wear, but do not bring the desired result. You should know that to start the process of weight loss enough 20-minute sessions. To reach the active cream only 40 minutes to dc. Then, the body uses, not only accumulated in liver glycogen (fuel for the first 40 minutes), but will change the body fat. A high metabolism will be maintained for five hours after exercise, and this means that to lose weight, you even after the workout!
Morning Running is more effective for weight loss because the calorie deficit with an empty stomach, begins the process of fat burning. The night run is also good. Due to the increase of the dust that get rid of the day's experiences. Do not delay the afternoon training session and by the end of 2-3 hours before you go to sleep.
Remember that doing more than 70 minutes, can not lead to fat loss, and muscle loss. This is due to the rapid decrease of the accumulation of glycogen in the muscle during prolonged exercise.
Properly start your exercise with a bit of Running, gradually increasing time and distance. Breathing while running should be uniform and not irregular. The running pace should be one in which you could run and easy to talk with someone.
Everyone wants to look great in the summer on the beach. But we advise you not to solve problems as they come, and take regular physical exercise. This will allow you to have a good figure, but more importantly, a healthy body always and not only when it is necessary to wear shorts or a swimsuit.
Running for weight loss in summer
The year of the summer, at high temperatures, increases the stress on the body and the heart. So we need a more careful approach to the beginning of the workouts and listen to your feelings. If you feel that you are not feeling well or clocked pulse – stop running and make an appointment with a cardiologist. I don't think that in a single test that you can lose 1-1,5 kilos of more, if that happened, it was due to the loss of water.
The summer run carefully, watching and feeling the beat of the heart. Increase of the temperature, even in the evening, promotes rapid heart rate. Also more intense in the summer we need to drink during exercise. But for a long time to think. If you have to run, for example, more than 50 minutes, then be sure to grab a bottle of water. If the exercise is short you can drink after its completion. Try in the summer to run in the morning or in the evening, when temperatures are lower.
Running for weight loss in winter
In the winter, the alternative may be running on a treadmill at the gym or on the street. Not going to run out if the road where it was run are not deleted. The snow you can run, but keep in mind that this is an area of high risk for injury. With the winter running is much more effective than the summer the fresh air and the cold helps to speed up the metabolism, which leads to an intense calorie burning.
To lose weight from running you can and from home. And we are not talking about a tape. One of the varieties run in terms of finite can be Run in place at home. Don't forget to provide enough oxygen in the room after opening the window, if the street is not very cold. Running in place, of course, do not work some of these muscles that are involved in the natural environment in operation. But, nevertheless, it can be an output if there is a heavy rain or in the room on the track there is no chance of getting.
Running for weight loss legs
Many people wonder the local diet. Despite the fact that the management provides a complex of cargo, the weight loss at the local level can be strengthened. For example, if the goal is to give an extra load on the legs and calf muscles – is it possible to run the stairs. The climb to increase the intensity, and descent to serve as guests. This type of training is best used when you already have experience in the execution, in say half a year and that are not new. Principles to practice running the stairs is not recommended, due to the fact that the ligaments and muscles to begin to strengthen the progressive increase of cross-country volume (time and distance), and only then proceed to the local loads.
Running for weight loss of the stomach
The stomach is also one of the most problematic areas, which aim to put in order first. Cardio load while running promotes the flow of blood to the depots of fat to the waist area, which reduces its volume, and the work of the muscles will help to tighten abs. Remember that the duration of the workout to burn the fat should be at least 40 minutes. To make it better on an empty stomach and not eat for half an hour after my race. So, it will be able to create a caloric deficit which will force the body to compensate for it since of the fat deposits in the abdominal area.
Exercises for the combining of press during the execution
For the pump of the press during a treadmill workout, you can perform the exercise, running with raised knees. This exercise can be done as a warm-up. This workout might look like this:
- Jogging 2 minutes
- 15 meters running with high lifting hips
- To Run Back
- 15-metre run with a zahlest Cinnamon
- To Run Back
- Of 15 metres to the right step
- To Run Back
- Of 15 metres from the left side, step
And, at the end of the training, the work of the abdominal area are five sets running with high lifting hips:
- 15 meters running with high lifting hips
- To Run Back
- 15 meters running with high lifting hips
- To Run Back
- 15 meters running with high lifting hips
- To Run Back
- 15 meters running with high lifting hips
- To Run Back
- 15 meters running with high lifting hips
- To Run Back
Get a great workout and for beginners and full fledged training.
While not necessary to be excessively jealous in the first training – slimming in the waist area lengthy process, which requires a minimum of 6 weeks of regular exercise. The only way that the muscle fibers will reach a level of training that will allow you to start making more intense and complex, with the purpose of creating a press relief.
Interval running for weight loss
Interval running is a true blessing for those who want to lose weight. His technique allows you to achieve maximum results with the minimum amount of time. Before resorting to this method has to ensure that there are no problems with the cardiovascular system. Also, make sure to learn what is a fartlek and then you never exercise, not be bored.
Interval running for weight loss provides the method run, when high current intensity (fast), is replaced by calm Jogging or walking for recovery of the heart rate. Example of training:
- 100 metres walk to the active pace (warm-up)
- 100 m – Run (scenario respiratory rate)
- 200 meters run fast
- Quiet 100 meters Jogging or fast step
- p 3 and 4 alternately repeat 3 to 5 times
Properly performed, the interval operation starts the process of fat burning, which can last six hours after the workout.
Training beginners is not recommended the use of the range of operation, you can use a specially prepared exercise plan for weight loss if you are a beginner.
In the first place, it is necessary to strengthen the muscles and ligaments. Use the program below in order to get involved, and after 3-4 months I did try to experiment.
The training program
Program is running for weight loss is made individually taking into account the physical form, the age, sex and other characteristics.
The following table illustrates a sample weekly workout plans tailored for beginners:
| Day of the week | Workout plan |
| Monday | 10 minute walk+20 minutes of Jogging. |
| Tuesday | Stay |
| environment | 10 minutes +25 minutes of Jogging |
| Thursday | Stay |
| Friday | 7 minutes+25 minutes of jog |
| Saturday | Stay |
| Sunday | 7 minutes+30 minutes of Jogging. |
This rhythm must meet for 1-2 months. Then, in function of the resistance and the dynamics of weight classes, you can reduce the number of workouts per week, increasing its length and add the exercise.