Running to lose weight

Running to lose weight is a productive and convenient sport. The efficiency lies in the fact that during the performance of the classes all muscle groups work. It is important to run correctly to lose weight and reap the benefits of training. Determine which technique is best suited for shedding excess weight and work out a rough program for beginners.

In the evening or running in the morning to lose weight: you decide. The right selection of sportswear for running and choosing a training location are 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 advantages and disadvantages, ideally it is compiled 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 is an integral part of one's life. Many people think that all types of nutritious diets are enough to lose weight. Yes, with the help of a limited diet get rid of the extra pounds. However, the skin will remain flabby and saggy and the muscles will be weak. Physical activity is very important. Running to lose weight is an effective workout for the body. 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, 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.

The effectiveness of running for weight loss:

1. During a run, the work of all muscles begins.
2. Cholesterol levels are lowered.
3. Running speeds up your metabolism.
4. The work of the cardiac and vascular systems improves.
5. The circulatory system is saturated with oxygen.
6. The body is cleansed of toxins and toxins.
7. Improve 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 and any skills. Only a properly designed running program for weight loss and adherence to technique.

Running technique suitable for weight loss

Before talking about what constitutes the correct running for weight loss, we first determine the running technique.

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

Jogging

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

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

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

In the third or fourth week of the second month, classes begin with 8-10 minutes of warming up and jogging for 10-12 minutes. 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 lesson ends with an 8-12 minute walk. In the second week the training also begins. The 40-minute run ends with slow walking and stretching. At the end of the month, the session begins with a 5-7 minute walk, an uphill run (12-15 minutes), then a run (5-7 minutes) and ends with an 8-10 minute walk.

If you jog with obstacles: steps, mountains, serpentines, energy will be spent faster, then the weight loss process will accelerate.

shuttle ride

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

Sprint

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

Sprint program for beginners:

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 500m.
3. The workout ends with 15 minutes of walking or stretching. This will reduce muscle pain and "cool down".

Running sprinting 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, the fat is burned. A feature 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 the lesson. The workout ends with the walk.

Interval Run Schedule:

1. Start with jogging - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The rhythm is lost until the moment 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. Time gradually decreases.

short distances

Running short distances is recommended by many coaches. Training takes a minimum of time, and correction of problem areas occurs quickly.

Short distance activities include:

• shuttle ride;
• sprint;
• interval running.

Exercising with a higher load "dries" 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 the effect, it is recommended to add physical exercises and interval training elements 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. Ladder. Effective method for weight loss. Especially if you have cellulite. Just 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 winding will bring the maximum effect.
2. stage. Equipped with a special coating that will not allow you to hurt yourself and slip. Also, like-minded people come to the stadium and won't let you relax.
3. Paved road. Popular place to run. Many doctors are against jogging on the sidewalk due to the likelihood of vascular damage. It is recommended to buy shoes with shock absorbers that soften the force of the impact.
4. Gym. Suitable for sprint training, shuttle ride.
5. Houses on the jogging track. A great way to increase and decrease the load during exercise. 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, without incline) and walking.

Getting rid of the extra pounds is running in place. Suitable for those who are ashamed of playing sports in public. You need to work out at home every day for 15-20 minutes. They are engaged in two ways: by raising the knees up 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

Coaches recommend sticking to the training schedule. You have to run every other day. In the process of training, 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 the training time by 3-4 minutes with a week. And so that the muscles do not strain excessively, it is recommended to run every 4 weeks at the time of the previous one.

The table shows the calorie consumption during the run

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

Classic loading program:

• 1 month. There is a preparation of the heart, muscles, the development of proper breathing. In the first week, the lessons last 15 minutes. The workout takes place at a slow pace with no acceleration. Each week the time is increased by 5 minutes. In the third week, the classic run can be varied with acceleration (about 8 minutes).
• 2 months. Adaptation. It is recommended to add exercise (8 minutes). 15 minutes are allowed for warm-up. Classic race with acceleration and change of pace.
• 3 months. Burn fat. The duration of the training reaches 1 hour. 40 minutes are devoted to running, the rest - to intense physical exercises, stretching, warm-up.

Focus on your 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 running is an easy activity, but it's not. In the training process, everything is important: correct breathing, heart rate, load, speed, equipment and even jogging time.

It is the moment of the lesson that arouses controversy for many. Some believe that it is preferable to run in the morning to lose weight, while others tend to think that evening jogging is an option for shedding the extra pounds.

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

Unfortunately, this time is not suitable for everyone, but you shouldn't be upset, as there are alternative peaks of activity - 11. 00 to 12. 00, 16. 00 to 18. 00.

While jogging, they monitor breathing, heart rate and pulse. The restoration of a normal rhythm lasts no more than half an hour after the end of the lesson. They check the pulse, heart rate, distance traveled and even the number of steps with the help of special electronic gadgets.

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

Air temperature is also taken into account if you want to run. Instructors recommend not training in the heat (temperature above 25 degrees). In the summer they run in the morning. In severe frost, training is also not recommended due to the likelihood of overcooling or contracting a viral infection.

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

As for the length of the stroke. It lasts no more than an hour and less than 30-40 minutes. The fat burning process, in the case of a monotonous workout, begins exactly after the specified time has elapsed.

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

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

In the training process, it is recommended to listen to your body. They change the pace, accelerate, sprint to understand which load will be optimal.

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

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

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

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

After the first few workouts, your muscles will be constantly sore and sore. This period must be lived and in no case should lessons be given up.

Possible contraindications to jogging for weight loss

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

1. Diseases of the heart and blood vessels.
2. Hypertension, which is often accompanied by convulsions.
3. Phlebeurysm.
4. Cold in the acute stage, high body temperature.
5. inflammatory processes.
6. Diseases of the thyroid gland.
7. Asthma and other diseases of the respiratory system.

If you have any chronic stage disease, if you want to lose weight by running, visit your doctor.

Running to lose weight: the right choice of equipment

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

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

An important part of a runner's clothing are shoes. It is not recommended to wear tight-fitting sneakers. They rub your legs 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 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 you decide to run in the summer, in the hot season, preference is given to sportswear that removes moisture and lets air through. A lightweight synthetic shirt that does not absorb moisture is suitable for this.

In warm weather, shorts are worn instead of trousers and leggings. Don't forget the headgear, which will protect you from the sun and heat stroke.

Proper breathing while running for weight loss

The normal breathing 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 racing. Deep breath, 3 steps, exhale. If there is not enough air, reduce the number of passes to 2.
2. Sprint or interval running. Deep inhalation and acute exhalation. The expulsion of air from the chest allows you to subsequently take a deep breath.

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

Girls dream of having a beautiful figure and a toned body. However, not everyone has the option of attending expensive gyms, where the whole process will be handled 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.