Everyone knows that jogging can help you lose weight. But hardly anyone is aware that weight loss is proper running. After reading this article, it will become a clear reason for the lack of desired results for many people who have chosen this type of improvement in their figure.
The benefits of running
When you start running, you will make your body an invaluable service, filling it with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- The bones will become stronger;
- The lungs increase in important volume.
During running, breathing and heart rate become more frequent, thus speeding up metabolic processes and burning excess fat. But with it, you can lose weight only by doing the right thing.
Important point:running for 15-20 minutes will not make your figure slimmer, although the healing effect will be obvious.
It is recommended to start running two to three times a week, gradually reaching daily workouts with two holidays.
And do not use weight materials, especially for beginners. Such devices are mainly used by athletes to strengthen the leg muscles and increase speed during competitions.
So how to run properly to improve your physical fitness.
Types of running for weight loss
To better understand the effectiveness of a particular type of running, you need to understand the mechanism of work of the body during different loads:
- Light running makes the muscles absorb energy from the sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of such exercise. After breakfast after a workout, you can't lose weight because the lost sugar will come back.
- When you run for more than 1 hour, your body breaks down fat. Externally, it is caused by severe breathing and fatigue.
- If you run for more than 1 hour 15 minutes, your energy begins to replenish with protein, thus reducing muscle mass.
- When alternating fast running with easy running and walking, a strong fat breakdown process begins.
At the same time, there is a certain pattern - a person with more body weight burns more calories.
It follows that to lose weight you need to run for one hour, but not more than 1 hour 15 minutes or at intervals.
About interval running
This type is more suitable for busy people who do not have the opportunity to dedicate an hour to training. It consists of alternating fast running and recovery steps. This load activates some body processes that cause fat reserves to burn.
It only takes half an hour to do this. The program consists of 4 stages:
- The first 100 meters are performed at a fast pace, which helps the body prepare for the load.
- For the next 100 meters, go for a light run, adjusting your breathing.
- Then you have to run the same distance at maximum speed.
- And go running again, restoring breathing.
Repeat for 30 minutes.
Important:at the end of training for the next 6 hours, the human body continues to lose extra pounds.
For easy running (running)
The advice for beginners is not to run high speed marathons right away. The best way to start training is to walk slowly, gradually switching to running. While walking, you can take lunges, squat and jump. Certain methods must be followed:
- Breathe evenly and measuredly, inhaling through your nose and exhaling through your mouth;
- Keep your back straight with your gaze forward;
- The knees are slightly bent, which will reduce the load on the joints;
- The arms are bent at the elbows and move along the body.
A little advice for women: in "critical days", if you feel bad, do not overload yourself. Two holidays will not hurt.
About nutrition
When it comes to nutrition while running, this is also a pretty important topic. The aim is to maintain an adequate level of energy and prevent the toxic effects of lactic acid on ketone bodies.
Since we consider running as a means of losing weight, it is allowed to eat no later than an hour and a half before training.
Before training
At the same time should not rely on cereals and legumes, potatoes and aubergines, mushrooms and cabbage, as well as spinach with radishes. Do not eat fats and fried foods.
Fluid intake should also be restricted to relieve the kidneys, blood vessels and heart from overload. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But when running you need to drink in small pots - from 2 to 3 every 2 km.
After running
The carbohydrates consumed at the end of the workout should be supplemented with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time is individual, but not earlier and no later), you can eat without overeating and without relying on heavy food.
The best time for running
And of course, one cannot fail to say about the best time for workouts to lose weight. To make the right choice, you need to know:
- In the morning, the human body lacks carbohydrates, which makes you work out of body fat. In this case, you should run on an empty stomach.
- Running in the evening will help burn the energy stored during the day, causing the fat to melt. This is especially true for office workers who are forced to sit at a computer all the time. To lose weight, it is best to run after a light dinner for at least an hour. And before going to bed drink low-fat kefir or eat an apple.
As you can see, you can run to lose weight at any time convenient to you - the key is right.
Who Shouldn't Jog
It is not recommended to start running for people who have health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed pulleys;
- Gastric ulcer and varicose veins;
- Myopia;
- Endocrine system diseases and bronchial asthma.
Also, you cannot train for any diseases in the exacerbation stage and inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely do this exciting form of physical education. The process will be even more enjoyable if you call a friend or a friend.