Everyone knows that running can help you lose weight. But hardly anyone is informed that there is a suitable jog for weight loss. After reading this article, it will become clear the reasons for the lack of desired results in many people who have chosen this type of improvement in their figure.
The benefits of running
When you start jogging, you will do 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 will increase vital volume.
In the process of running, breathing and heart rate become more frequent, thus speeding up metabolic processes and burning excess fat. But you can lose weight with it only if you do it right.
Important point:running for 15-20 minutes will not make your figure thinner, although the healing effect will be obvious.
It is recommended that you start running two to three times a week, gradually reaching your daily workout with two days off.
And don't use weighing materials, especially for beginners. Such devices are mainly used by athletes to strengthen the leg muscles and increase speed during competitions.
So, how do you need to run properly to improve your fitness.
Types of jogging for weight loss
To better understand the effectiveness of a particular type of running, you need to understand the mechanism of the body's work during different loads:
- Light jogging forces the muscles to take energy from sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes after such a load. After breakfast after a workout you can not lose weight, because the lost sugar will return.
- Running for more than 1 hour causes the body to break down fat. Externally, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour 15 minutes, then the energy begins to be replenished with protein, thus reducing muscle mass.
- During the alternation of fast running with light running and walking, a powerful process of fat breakdown begins.
At the same time, there is a certain pattern - a person with a larger body mass burns more calories.
It follows that you should run to lose weight for an hour, but not more than 1 hour 15 minutes or at intervals.
For interval running
This type is more suitable for busy people who do not have the opportunity to spend time training. It consists of alternating fast running and walking for recovery. Under such a load, certain processes in the body are triggered, leading to the burning of fat reserves.
It only takes half an hour. The program consists of 4 stages:
- The first 100-meter walk is done 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 jogging again, restoring breathing.
Repeat all steps for 30 minutes.
Important:at the end of training for the next 6 hours, the human body continues to lose extra pounds.
For easy jogging
It is recommended for beginners not to run high-speed marathons immediately. The best way to start your workout is to walk slowly with a gradual transition to running. As you walk, you can raid, squat and jump. Certain techniques must be followed:
- Breathe evenly and measuredly by inhaling through the nose and exhaling through the mouth;
- Keep your back straight with your eyes forward;
- The knees are slightly bent, which will reduce the tension on the joints;
- The arms are bent at the elbows and move on the body.
A little advice for women: on "critical days", if you feel bad, do not get tired. Two days off will not hurt.
About nutrition
When it comes to eating while running, this is also a very important topic. The goal is to maintain energy at the right level and prevent the toxic effects of lactic acid with ketone bodies.
Since we consider running as a means to lose weight, it is allowed to eat before a workout no later than an hour and a half.
Before training
At the same time you should not rely on cereals and legumes, potatoes and eggplants, mushrooms and cabbage, as well as spinach with radishes. Do not eat fatty and fried foods.
To relieve the kidneys, blood vessels and heart from overload, fluid intake should also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But while running, you should drink in sips - from 2 to 3 every 2 km.
After running
At the end of the workout, you should fill the consumed carbohydrates with a glass of tomato, apple, grape or citrus juice.
After about 20-40 minutes (the time is individual, but not earlier or later), you can eat without overeating and without leaning on heavy food.
The best time to run
And, of course, you can not say about the best time for exercise to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which makes it absorb energy for training from body fat. In this case, you should run on an empty stomach.
- Running in the evening will help burn the energy accumulated during the day, which will lead to melting fat. This is especially true for office workers, who are forced to sit at the computer all the time. To lose weight, it is best to run after a light dinner at least an hour later. And before going to bed, drink low-fat yogurt or eat an apple.
As you can see, you can run to lose weight at any time convenient for you - the main thing is right.
Who should not run
It is not recommended to start running for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed vertebrae;
- Gastric ulcer and varicose veins;
- Myopia;
- Diseases of the endocrine system and bronchial asthma.
Also, you can not train for any diseases in the acute stage and in inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely do this fascinating kind of physical education. The process will be even more enjoyable if you call a friend or a running friend.