Everyone knows that running can help you lose weight. But rarely is anyone informed that there is a proper run for weight loss. After reading this article, there will be clear reasons for the lack of desired results in many people who have chosen this type of improvement of their figure.
The benefits of running
Starting with running, 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 heartbeat become more frequent, which speeds up metabolic processes and burns excess fat. But you can lose weight only if you do it right.
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 exercises with two days of rest.
And don't use weights, especially for beginners. Such devices are mainly used by athletes to strengthen leg muscles and increase speed during competition.
So how do you need to run properly to improve your physical fitness.
Types of running for weight loss
To better understand the efficiency of a particular type of running, you need to understand the mechanism of body work at different loads:
- Slow running forces the muscles to take energy from the sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of such a load. After breakfast after a workout, you can’t lose weight because the lost sugar will come back.
- Running for more than 1 hour leads to the breakdown of body fat. From the outside it is determined by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, then energy begins to be replenished from protein, thus reducing muscle mass.
- During the alternation of fast running with light running and walking, a strong process of fat breakdown begins.
At the same time there is a certain pattern - a person with a higher body weight burns more calories.
It follows that you have to run for weight loss for one hour, but not longer than 1 hour 15 minutes or at intervals.
About interval running
This type is more suitable for employed people who do not have the opportunity to dedicate an hour to training. It consists of alternating fast running and walking for recovery. With such a load, certain processes in the body are triggered, which leads to the burning of fat reserves.
It only takes half an hour. The program consists of 4 phases:
- The first walk of 100 meters is performed at a fast pace, which helps the body to 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 for a run again, catching your breath.
Repeat all steps for 30 minutes.
Important:At the end of the exercise for the next 6 hours, the human body continues to lose extra pounds.
About easy running (running)
The recommendation for beginners is not to run high-speed marathons right away. The best way to start the exercise is to walk lightly with a gradual transition to running. As you walk, you can do punches, squat and jump. Certain techniques must be followed:
- Inhale evenly and evenly by inhaling through the nose and exhaling through the mouth;
- Keep your back straight facing forward;
- The knees are slightly bent, which will reduce stress on the joints;
- The arms are bent at the elbows and move along the body.
A little advice for women: on "critical days" if you’re not feeling well, don’t strain too much. Two days off will not hurt.
About nutrition
As for diet while running, this is also a very important topic. The goal is to maintain energy at the proper level and prevent the toxic effect of lactic acid with ketone bodies.
Since running is considered a means of weight loss, it is allowed to eat before training no later than an hour and a half.
Before training
At the same time, you should not rely on cereals and legumes, potatoes and eggplant, mushrooms and cabbage, as well as spinach with radishes. Do not eat fatty and fried foods.
In order for the kidneys, blood vessels, and heart to be relieved of the overload, fluid intake must also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before running. But while running, you have to drink in sips - from 2 to 3 for every 2 km.
After running
At the end of the exercise, you need to consume the carbohydrates consumed 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 relying on heavy food.
Best time to run
And, of course, we can't help but say about the best time to train to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which is why it needs energy to train from body fat. In that case, you need to run on an empty stomach.
- Evening running will help burn the energy accumulated during the day, causing 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 after at least an hour. And before going to bed, drink low-fat kefir or eat an apple.
As you can see, you can run for weight loss at any time that suits you - the main thing is correct.
Who shouldn't Jog
Running is not recommended 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;
- Endocrine system diseases and bronchial asthma.
Also, you can not train for any diseases in the phase of exacerbation and inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely engage in this fascinating type of physical education. The process will be even more enjoyable if you invite a friend or a friend for a run.