It is difficult to find more than one solution to lose weight, that the occupation of the race. Jogging the thinness allows you to not only burn calories, but also improve the stamina and strengthening the general physical condition of the body. In this article, we tell you how to run to lose weight and get the maximum benefits for the health and give the workout plan for weight loss for beginners in the race.
The use of the race to lose weight
Track expensive lesson for your body, which allows you to create a calorie deficit, which is essential to weight loss. It is useful to reduce the sensation of hunger and accelerate your metabolism. During the race:
- the load on the muscles is evenly distributed, which gives the opportunity to strengthen your whole body
- the fats are burned up
- the purification is the filth
- increases endurance
- secreted the hormone endorphin, which provides a positive attitude
In just three months of training, you may notice some changes. To begin to dissolve excess weight, increase muscle tone, disappears shortness of breath, the skin becomes more flexible.
In this race to lose weight must be accompanied by a good diet. Therefore, with exercises in preference to overcome the carbohydrate cravings, and fat from food, the only way to launch the "mechanism" of the loss of the extra kilos.
How to run to reduce weight
After the first attempts of losing weight with jogging is not the waiting for the result. Often drive exhaust, but do not bring the expected result. You should know that in order to start the process, fat burning is not enough 20 minutes per session. Reach active combustion, you can only a 40-minute race. While the body uses not only accumulated in the liver glycogen (fuel for the first 40 minutes), but to spend big in the sediments. This high metabolism is going to last for five hours after a workout, which means that to lose weight, you'll even after the end of the workout!
The morning jogging is more effective for weight loss because the deficit of calories in the fasting state initiates the process of fat burning. Running in the evening as well. Thanks to the increase of the heart rate you will be able to get rid of the daycare experience. Do not overtighten the evening exercise, and finish 2-3 hours before bedtime.
Remember that the track at more than 70 minutes, can lead to burning, and the loss of muscle mass. This is due to the rapid decrease of glycogen reserves in the muscles during long efforts.
Properly to start the training session with the young of the race, gradually increasing the time and distance. Breathing while running should be consistent and is not intermittent. The pace of the race should be the one in which you could run and talk calmly with someone at his side.
All want cool summer look on the beach. But we recommend that you do not solve the problems gradually, and to practice regular physical activity. This allows you to have and a good figure, but the main one is the health of the body always, and not only when it is necessary to wear shorts or a swimsuit.
Jogging the thinness of the summer
Exercising in the summer, the high temperature increases the load on the body and the heart. Therefore there needs to be more carefully addressed at the beginning of the workout and listening to their feelings. If you feel that you feel or dispersed the pulse – stop running and make an appointment with the cardiologist. Do not think for a jog you can reset 1-1,5 pounds heavier, if this happened, because of the loss of water.
In the summer, run softly, looking at the state of health and palpitations. Increasing the temperature of the air, even in the evening, contributes to the incidence of the HEART rate. Also been intense need to drink during the workout. But this concerns the long stem. If you plan to run, for example, more than 50 minutes, so be sure to take a bottle of water. If the training is short – you can drink it after its completion. Try was to run in the morning or in the evening when the temperature is below.
Jogging lean in the winter
In the winter, an alternative can be jogging on a treadmill in a room or in the street. Do not go running in the street if the road you are going to run is not allowed. On the snow you can run, but note that this is a high-risk area for injuries. During this winter, the jogging is a lot more effective years – the fresh air and the cold helps to speed up the metabolism, which leads to a more intense calorie burn.
Lose weight the race and you can't leave the house. And it is not a treadmill. One of the varieties of the race in conditions that may be jogging on the site of the house. Don't forget to provide a sufficient amount of oxygen in the room pre-opening of a window, if the street is not very cold. By making on-the-spot, of course, do not work some of the muscles of those who participate in the natural run. But, nevertheless, this may be the output if the street goes to the shower or to the venue of the track is not the opportunity to meet.
Running for weight loss legs
Many interested in the local issue of weight loss. So that the jog provides complete load of work, the weight loss in the areas of strengthening. For example, if the objective is to give an additional load on the legs and calf muscles – you can run the stairs. The rise to increase the intensity and the descent will be used for recreation. This type of training is best to use, when you already have a carpet of experience, let's say half a year and you are not a beginner. Before jogging on the stairs, we do not recommend, because the ligaments and muscles to start, you need to strengthen the progressive increase of cross-country skiing, the volume (time and distance), and only then start to your expenses.
Jogging for weight loss belly
The belly is also one of the most problematic, seeking to put the order in the first. Cardio-support at run promotes blood flow to the deposit of fat in the waist, which reduces its volume, and the muscle work will help you tighten the press. Recall that the duration of the workout for fat loss must be at least 40 minutes. Do better on an empty stomach and do not eat food for half an hour, after the jogging. As well, manages to create a calorie deficit, which will force the body to compensate for the deposit of fat in the abdominal region.
Exercises for the swap of the press during the execution
For worked the press during a training pad, you can perform the exercise – jogging high raised knees. It is an exercise that you can perform as a warm-up. This workout may look like:
- Jogging 2 minutes
- 15 metres race high by lifting the thigh
- Let us go back to the jogging
- 15 meters of the track with the zahlest tibia
- Let us go back to the jogging
- 15 meter to the right on the side step
- Let us go back to the jogging
- 15 meter to the left side to the step
And finish the training session, after working on the abdominal region five race series high lifting of the thigh:
- 15 metres race high by lifting the thigh
- Let us go back to the jogging
- 15 metres race high by lifting the thigh
- Let us go back to the jogging
- 15 metres race high by lifting the thigh
- Let us go back to the jogging
- 15 metres race high by lifting the thigh
- Let us go back to the jogging
- 15 metres race high by lifting the thigh
- Let us go back to the jogging
Succeed a great workout for beginners and training.
When this is not the penalty of over-zealous on the first few workouts – slimming the size of a long process, requiring at least 6 weeks of regular practice. Only in this way, the muscle fibers attain this level of training, which will proceed with the implementation of increasingly intensive and complex, focused on the formation of the relief of the press.
Interval running for weight loss
Beaches of beg – a real boon for those who want to lose weight. His technique allows you to obtain the best results during the activity, the minimum number of time. Before resorting to this method is worth to verify the absence of problems with the cardiovascular system. Also, it is advised to study, what is a fartlek, and then you never the training is not to get bored.
Interval jogging for weight loss provides for the methodology of the race, when high-intensity racing (the fastest), gives way to a calm jogging or walking for recovery of the HEART rate. Example of exercise:
- 100 metres of power walking pace (warm-up)
- 100 metres – running (configuration of the breathing rate)
- 200 meters of fast running
- 100 metres from the holiday of the race or a stage of rapid
- § 3 and 4 repeat alternately 3-5 times
Properly executed and that the race starts the process of fat burning, which can last six hours after the end of the training.
Beginners exercise is not recommended to use an interval track, you can use specially prepared a training plan to lose weight if you are a beginner.
First of all it is necessary to strengthen the muscles and ligaments. Use the training program below, to get involved, and after 3-4 months already, try experimenting.
Training program
A running program for weight loss is personalized, taking into account the physical preparation, age, sex, and other characteristics.
The table below illustrates one of the weekly training plans, suitable for beginners:
| The day of the week | Training Plan |
| Monday | 10 minute walk+20 minutes of jogging |
| Tuesday | Leisure |
| Wednesday | A 10-minute walk +25 minutes of jogging |
| Thursday | Leisure |
| Friday | A 7-minute walk+25 minutes of jogging |
| Saturday | Leisure |
| the resurrection | 7 minutes+30 minutes of jogging |
At this rate, you must comply with throughout 1-2 months. Then, based on the improvement of the endurance and the dynamics of weight loss of the lesson, you can reduce the number of sessions per week, increasing their duration and complement with other physical activity.