Running for weight loss

Running for weight loss is a productive and affordable sport. Efficiency lies in the fact that during the implementation of classes, all muscle groups work. It is important to run properly for weight loss and take advantage of the benefits of training. Determine which technique is more suitable for getting rid of excess weight and draw up an approximate program for beginners.

Evening or running in the morning for weight loss - you decide. The right selection of sportswear for running and the choice of a training place is 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 own advantages and disadvantages, ideally it is compiled by a trainer to take into account individual characteristics and possible contraindications for running for weight loss.

To have a beautiful and fit figure, it is important to make physical activity an integral part of your life. Many people think that to lose weight, it is enough to follow all kinds of nutritious diets. Yes, with the help of a limited diet get rid of extra pounds. However, the skin will remain flabby and sagging, and the muscles will be weak. Physical activity is very important. Running for weight loss is an effective body workout. The exercise burns fat and accelerates metabolism, saturates the body with oxygen, strengthens muscles, and restores the functioning of the nervous system.

Running for weight loss

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 starts.
2. Cholesterol levels are lowered.
3. Running speeds up the 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. Improves coordination of movements.
8. The body's resistance to any infections 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 compliance with the technique.

Proper running technique for weight loss

Before talking about what constitutes the correct running for weight loss, the running technique is determined first of all.

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

Jogging

Jogging is recommended 3-4 times a week. To throw off extra pounds, it will take from 3 months of intensive training. Before class, warm-up exercises (8-10 minutes). After, jogging for 8-12 minutes. The pace increases (the process lasts no more than 10 minutes). The workout ends with walking (15 minutes).

In the second month, the frequency of runs is identical to the previous one. However, the stage 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 sports walk, and continue with a 15-minute accelerated stair run. Jogging for 10 minutes and walking for 7-10 minutes.

On the third or fourth week in the second month, classes begin with an 8-10-minute warm-up and jogging for 10-12 minutes. Finish with jumping rope (5-8 minutes) and walking (8-10 minutes).

The third month will be difficult. The first week of training begins with a warm-up and a 40-minute run. The lesson ends with walking for 8-12 minutes. In the second week, training also begins. The 40-minute jog ends with slow walking and stretching. At the end of the month, the session begins with a 5-7 minute walk, uphill run (12-15 minutes), then a jog (5-7 minutes) and ends with a walk for 8-10 minutes.

If jogging with obstacles: steps, mountains, serpentines - energy will be spent faster, therefore, the process of losing weight will accelerate.

shuttle run

The fight against excess weight is carried out with the help of shuttle running - this is training for short distances (no more than 100 meters). A feature of the classes is that when overcoming one segment, the athlete stops and touches the mark. Training will improve coordination, develop endurance and get rid of extra pounds.

Sprint

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

Novice Sprint Program:

1. Warm-up exercises - 15-20 minutes, light jogging and stretching.
2. Sprint race at a distance of 100 m to 2-6 km. Newcomers run 300 or 500 m.
3. The workout ends with a 15-minute walk or stretch. This will reduce muscle soreness and "cool down".

Running-sprint is combined with stretching and physical exercises. This is an important point that speeds up the process of losing weight.

interval running

Interval running is good for weight loss. The benefit is that even after exercise, 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 class. The workout ends with walking.

Interval running program:

1. Start with jogging - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The pace is lost until the moment when 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 is gradually reduced.

short distances

Short distance running is recommended by many trainers. Training takes a minimum of time, and the correction of problem areas occurs quickly.

Short distance activities include:

• shuttle run;
• sprint;
• interval running.

Exercising with an increased 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 getting better. For the effect, it is recommended to add physical exercises and elements of interval training 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. It is enough to 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 wrap will bring the greatest effect.
2. Stadium. Equipped with a special coating that will not allow you to get injured and slip. In addition, like-minded people come to the stadium who will not let you relax.
3. Asphalt road. Popular place to run. Many doctors are against jogging on pavement because of the likelihood of vascular damage. It is recommended to purchase shoes with shock absorbers that will soften the force of impact.
4. Gym. Suitable for sprint training, shuttle running.
5. Houses on the jogging track. A great way to increase and decrease the load in the process of exercising. 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 slope) and walking.

To get rid of extra pounds is to run in place. Suitable for those who are embarrassed to play sports in public. You need to exercise at home every day for 15-20 minutes. They are engaged in two ways: raising the knees high to the chest or 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 program. You need 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 at 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 overstrain, it is recommended to run every 4 weeks at the time of the previous one.

The table shows the calorie consumption when running

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

Classic load program:

• 1 month. There is a preparation of the heart, muscles, the development of proper breathing. In the first week, classes last 15 minutes. Training takes place at a slow pace without acceleration. Every week the time is increased by 5 minutes. In the third week, classic running can be varied with acceleration (approximately 8 minutes).
• 2 month. Adaptation. It is recommended to add physical exercise (8 minutes). 15 minutes are allotted for the warm-up. Classic running with acceleration and change of rhythm.
• 3 month. Fat burning. The duration of the training reaches 1 hour. 40 minutes are devoted to running, the rest - to intense physical exercises, stretching, warming up.

Focus on your own feelings. If during the transition to the stage the body "expresses" unavailability in the form of darkening in the eyes, severe shortness of breath, tachycardia - they remain at the previous stage.

How to do jogging for weight loss?

Many people think that running is an easy activity, but it is not. In the process of training, everything is important: proper breathing, heart rate, load, speed, equipment, and even jogging time.

It is the time of the lesson that causes controversy for many. Some believe that it is preferable to run in the morning for weight loss, while others tend to think that evening jogging is an option for getting rid of extra pounds.

Running in the morning - from 6. 30 to 7. 30. At this time, physical activity is maximally perceived by our body. It makes no sense to bother yourself with workouts every morning. Engaged in a day.

Unfortunately, this time is not suitable for everyone, but you should not be upset, because there are alternative peaks of activity - from 11. 00 to 12. 00, from 16. 00 to 18. 00.

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

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

The air temperature is also taken into account if you want to run. Trainers recommend not to exercise in the heat (temperature above 25 degrees). In summer, they run in the morning. In severe frost, training is also not recommended because of the likelihood of overcooling or catching a viral infection.

So that the process does not seem monotonous and monotonous, they change the training track. The ideal option would be to plan the route in advance.

As for the length of the run. It does not last more than an hour and less than 30-40 minutes. The fat burning process, in the case of a monotonous workout, starts exactly after the specified time has passed.

If you want to run, the level of physical fitness is taken into account. In the presence of obesity, professionals recommend starting training with walking. For the first time 20 minutes. Training takes place every other day. With the subsequent 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, vivacity and good mood. In case of drowsiness, fatigue, irritation, reduce the load.

In the process of training, it is recommended to listen to your body. They change the pace, accelerate, make jerks to understand what load will be optimal.

Walking at the end of a workout is important to bring 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 running.

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, fruits, cereals, white meat. 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 workouts, the muscles will constantly ache and hurt. This period must be experienced and in no case should you give up classes.

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 seizures.
3. Phlebeurysm.
4. Colds in the acute stage, elevated body temperature.
5. inflammatory processes.
6. Diseases of the thyroid gland.
7. Asthma and other pathologies of the respiratory system.

If you have any diseases in the chronic stage, if you want to lose weight by running, visit the doctor.

Running for weight loss: the right choice of equipment

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

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

An important part of a runner's clothing is shoes. It is not recommended to wear tight sneakers. They will 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. A thin sole for running on asphalt is not suitable. There is a possibility of injury after contact with a hard surface.

If a decision is made to run in the summer, then in warm weather, preference is given to sportswear that removes moisture and lets air through. For this, a lightweight synthetic T-shirt that does not absorb moisture is suitable.

Shorts are worn instead of pants and leggings in warm weather. Do not forget about the headgear, which will protect against sun and heat stroke.

Proper breathing while running for weight loss

The normal respiratory process when running increases the flow of oxygen to muscle tissues and does not make it possible to overload the heart and blood vessels.

Breathing rules:

1. Classic running. Deep breath, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
2. Sprint or interval running. Deep inhale and sharp exhale. The expulsion of air from the chest makes it possible to subsequently take a deep breath.

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

Girls dream of having a beautiful figure and a toned body. However, not everyone has the opportunity to attend expensive gyms, where the entire process will be managed 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.