Running for weight loss - how much to run, how to start

Many people who lose weight, tried different options to achieve harmony. Often, such efforts end in despair: weight or stops, or starts to slightly increase. Covers the frustration, constantly visited by the thought to throw pounds do not succeed. The fact that every body reacts differently to various nutrition plans and exercise. But that is no reason to give up the most reasonable solution is to find effective slimming in a particular case. The results may depend on genetic predisposition, metabolic rate and other health factors. To find the best way to become slimmer, it will take time and patience as well as a number of experiments with different foods and sports load. One of the most effective workouts in this direction is considered to be running. Perhaps he will be the first step on the path to finding the perfect figure.

running for weight loss

Why running causes weight loss?

With proper training can lead to significant weight loss. According to research, runners have achieved the desired results within a shorter period than those who practiced an equivalent amount of other types of exercises. The main reason is that with a reasonable load burned more calories per minute than swimming, Cycling or other sports. Accelerated metabolism and active burning calories lead to loss of pounds. Thus the skin becomes flabby, as in exhausting diets.

In addition to this, Jogging has a beneficial effect on the body:

  • tightened muscles;
  • blood saturated with oxygen;
  • improves metabolism;
  • strengthens the heart muscle;
  • decreases body fat;
  • increases immunity.

Classes will be efficient provided that the load will be balanced, with consistently increasing levels of difficulty. Weight reduction can be achieved by regular activity, the effectiveness of which depends on the time of Jogging.

When is the best time to run is morning or evening?

The main rule – not to do the exercises. This means that you must first consult with their biorhythms. Someone likes sports, someone more willing to perform this evening. Experts say that exercise in the morning will lead to faster and more dramatic results.

Choose Jogging in the morning should be for those who want:

  • to get energized for the coming day;
  • to cheer up before work;
  • to lighten the mood.

Evening treadmill workouts for weight loss speed up the burning of carbohydrates, not fat. They can choose those who wants to get rid of stress and fatigue accumulated during the day. It is important to remember that only those exercises that are performed with pleasure, bring results.

What to eat before and after running for weight loss?

There is a popular misconception: if you can't eat after a run, it is possible to get rid of pounds. This is the wrong approach to fasting can slow the process of losing weight. Another question – what is? You should decide on the correct set of products and their quantity. Preference should be given fresh vegetables, fruits, cereals.

To exclude completely from the diet should:

  • fast food;
  • soda;
  • chips;
  • mayonnaise;
  • all types of sugar;
  • flour products;
  • fatty, smoked, salted food;
  • snacks on the go etc.

In the morning at least hour before a run, you can eat a serving of oatmeal after a workout for 60 minutes only to drink. In the extreme case of hunger stomach aches, can be no earlier than 30 minutes after a run, eat an Apple. After evening classes, it is recommended to drink a glass of buttermilk, you can substitute a small serving of nonfat cottage cheese.

To comply with the water balance should be consumed throughout the day at least 2 liters of pure water. 60 minutes before you must drink one glass and another half an hour before the start of classes. Drink small SIPS of resolved and in the process of running. Half an hour after the cessation of physical activity can consume 250 ml of fluid.

How to choose the length of run and pace for effective weight loss?

That workout was successful, you need to know how is the weight saving. Within 40 minutes of running burned the carbs and only then starts burning fat. So, to begin to lose weight, you need to do at least 50 minutes daily. For an untrained person to immediately obtain such load – wrong and dangerous.

To plan exercises to consider:

how to lose weight through running
  • excessive weight;
  • health features, including existing chronic diseases;
  • physical preparedness.

For the first runs, the optimal time will be half an hour, and correct to alternate slow running and fast walking. For the first week is most suitable leisurely pace. For beginners the ideal option in this case would be to prefer fast walking. Before the start of classes each time you need to perform warm up muscles. In addition, unprepared dieters need to plan rest breaks between classes, for example, every third day. Over time, the amount of rest a week is reduced, and the length of the daily run reaches one hour. On the Internet you can find many ready-made schemes for weight loss based on your running activity, so that everyone can choose a suitable option. And yet before the beginning of the exercise will be right to consult a therapist or a practicing coach.

The types of running for weight loss

There are several techniques, each of them is possible to achieve reduction of volumes in different zones. Also from a particular type of load depends on the strengthening of certain muscles and organs. Proper training will not only reduce weight but also to strengthen the body and saturate it with energy, boost immunity.

Jogging

This kind is suitable for people with any level of training, with the exception of having injuries of the musculoskeletal system or in the presence of dysfunction of the cardiovascular system. It involves moving with a speed of 9 km per hour. Advantage is a special movement technique: pushing one foot coincides with the time when the second leg is lowered to the ground. This exercise strengthens the muscles of the lower extremities and the heart muscle. These runs are perfect for beginners, as in this case, compared to the usual run reduced load on the joints of the limbs, which reduces the risk of injury.

Easy

Around the world, these exercise known as walking at a fast pace. It's lighter classes, they are suitable for people with a sedentary lifestyle, with a significant degree of obesity, beginners. Despite its apparent simplicity, for occupations have their own rules. First, the speed should be slightly greater than normal when walking. Secondly, it is important to involve in the movement of the leg as a whole, from foot to hip. Third, the stomach should suck and back should be straight. Fourth, the arms should be bent at the elbows and move in one rhythm with the feet. To reduce weight, doing light Jogging, work only when will be overcome quite large distances.

Running for weight loss uphill

These exercises can be performed at any elevation on a treadmill is possible to optimally choose the angle. For long-lasting weight loss should include them at least 1 time per week training plan. They involve almost all the muscles that help you lose excess pounds and strengthening muscles. Especially effective such activity affects the reducing the volume in problem areas.

Interval running for weight loss

This option involves the change of the speed. One period should be run slowly, the other as quickly as possible. These sessions should be practiced, has acquired the necessary experience in Jogging. The main advantage of this technique is that the inertia of the body maintains a high metabolism even in periods of slow pace. As a result, within ½ hour of this activity spent the same amount of calories as you spend 1 hour Jogging. These exercises help to quickly get rid of extra pounds and tone up. These should be used no more than twice a week.

the physical load

Long distance

It is proved that if every day to overcome not less than 5 km, the body can burn up to 2.5 thousand calories. To achieve this result, you need to follow a few rules. Speed must be maintained throughout the race, and to end the race prematurely is not. When you're exhausted you can go for a quick walk and then back to Jogging. This effective practice has only one drawback – it requires a lot of free time. Usually this exercise lasts for about 1.5 hours.

It is the most effective reasonable combination of different types of load. In addition, the specialists underline that after a heavy workout the body needs rest to fully recover. Great attention should be paid to special clothing. In any environment when Jogging for weight loss you need to wear the right shoes with ergonomic soles to avoid injury to joints. These sneakers allow you to distribute weight to the entire foot. In addition, at not too large initial mass can be used for greater efficiency knee and elbow pads with weight.

Treadmill or fresh air?

Rather, it is a matter of preference. Someone who loves to go outdoors, some people prefer working out in the gym or at home. In fact, the fundamental difference in final weight loss no. In any case, running contribute:

  • endurance;
  • improved relief of muscle;
  • the burning of calories;
  • useful cardio-load.

Each option has its pros and cons.

Running for weight loss in the fresh air always require more time spent on fees, exit and return. In addition, weather conditions are not always favorable, in this case, the discomfort will cause the need to have multiple clothing options for classes at different times of the year, while in his apartment, you can store only one convenient form of clothing. In turn, exercising outdoors will allow you to admire beautiful landscapes and will be a great opportunity to spend time training with friends.

How to breathe when running?

While Jogging, the body needs to get many times more oxygen that is why it is important to maintain a clear breathing rhythm. It is necessary to observe the correct technique:

  • If breathing is too rarely or frequently, disturbed ventilation, which can lead to dizziness and loss of coordination.
  • Breath – deep, in the free mode, it needs to be 2 times shorter than the exhalation.
  • To test the validity of the breath can be as follows: if in the process of losing weight Jogging can safely speak without breathing, so the rhythm is right. If it appears – it is necessary to reduce the pace.

To normalize the situation will help a simple principle: alternation of inhalation and exhalation on every third step. If in this mode the air still not enough, reduce the interval to 2 steps.

In the process of running you need to breathe through the mouth and nose, this will increase the flow of oxygen. During training outside in the winter time to protect against the ingress of cold air into the throat will help the language, it needs to breath to bring the top teeth.

Who can not run — contraindications

Anyone who wants to lose weight before you start training you should consult with a specialist. The fact that such studies have a number of contraindications:

  • Diseases of the cardiovascular system. Jogging is a tremendous burden on the heart muscle and blood vessels, if you have problems in this area you should not risk. Can worsen irregular heart rhythm, increasing arrhythmia, tachycardia.
  • Disorders in the respiratory system. In these exercises lungs and bronchi are involved. If function is impaired, it can cause excessive loads in respiratory failure or exacerbation of bronchial asthma.
  • Problems with the joints. Classes additionally strain your joints, which can be dangerous with arthritis, osteoarthritis, osteochondrosis, herniated. In extreme cases, you can use the special corsets, elastic bandages and belts.
  • Infectious and viral diseases. As a rule, such diseases are accompanied by high fever, cough and sneezing. To avoid complications, it is better to wait for full recovery.
  • At exacerbation of chronic diseases. Exacerbation may be accompanied by a number of unpleasant symptoms, and Jogging can increase the discomfort and worsen the condition.
  • Serious ophthalmologic problems. Large loads can lead to the falling away of the retina and other violations in the presence of myopia, glaucoma.
  • Old age. In this age of excessive physical exertion is contraindicated, so the race should be abandoned. Recommended sports or Nordic walking, yoga, Pilates, stretching.
  • Abdominal surgery. In this case, you should stop exercising until full recovery.
  • Thrombophlebitis, varicose veins. As the main burden falls on the lower limbs, there is a risk of deterioration of the veins. You should prefer other sports.
slimming

You should refrain from running people Smoking and abusing alcohol. As a rule, they there are irregularities in the functioning of the heart and respiratory muscles lose their strength and flexibility.

It is not recommended to run pregnant, especially for the weight loss as it is fraught with violation of blood supply of the fetus and injuries. Any complications of pregnancy such sport is contraindicated. Nursing mothers should also refrain from intense training. The fact that physical exercises affect the blood composition, therefore changing the taste of breast milk. In some cases, during intense workouts milk may be less or it will disappear completely.

27.11.2018