Running for weight loss

Running for weight loss is a productive and affordable sport. The effectiveness lies in the fact that all muscle groups work during the classes. It is important to run properly to lose weight and use the benefits of exercise. Determine which technique is more suitable for eliminating excess weight and compile an approximate program for beginners.

Evening or running in the morning to lose weight - you decide. Choosing the right sportswear for running and choosing a place to train is half the battle. Running exercises for weight loss can be done at home or outdoors. It is important to use proper running and breathing techniques. There are many weight loss programs, with their advantages and disadvantages, ideally they are composed by a trainer to take into account individual characteristics and possible contraindications to running for weight loss.

To have a beautiful and tight figure, it is important to make physical activity an integral part of your life. Many people believe that in order to lose weight, it is enough to follow all kinds of diets. Yes, with the help of a limited diet get rid of extra pounds. However, the skin will remain relaxed and relaxed and the muscles will be weak. Physical activity is very important. Running to lose weight is an effective workout for the body. Exercise burns fat and speeds up 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, snacks, limited physical activity, lack of sleep all contribute to the fact that the body begins to accumulate fat, which is difficult to get rid of.

The effectiveness of running for weight loss:

1. During running, all muscles begin to work.
2. Cholesterol levels drop.
3. Running speeds up the metabolism.
4. Improves the work of the cardiovascular system.
5. The circulatory system is saturated with oxygen.
6. The body is cleansed of toxins and toxins.
7. Improves coordination of movements.
8. Improves the body's resistance to all infections.

Running is for everyone. After all, it is a natural process, by nature. This does not require special training or any skills. Only a properly designed running program for weight loss and adherence to technique.

Proper running technique for weight loss

Before we talk about what is proper running for weight loss, first of all determine the technique of running.

It is important to keep a diary that records work time, mileage, calories per day and weight. This will allow you to monitor progress and forecast your regime. Exercise should give pleasure to the person losing weight, not lead to exhaustion and shortness of breath.

jogging

Jogging is recommended 3-4 times a week. It will take 3 months of intense training to lose weight. Before class warm-up exercises (8-10 minutes). Then jog 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 scene is not based on running, but on physical exercises. During the first week, warm up (10 minutes), then run 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 brisk run up the stairs. Jogging for 10 minutes and walking for 7-10 minutes.

In the third or fourth week of the second month, classes begin with 8-10 minutes of warming up and jogging for 10-12 minutes. Finish by 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. The training starts in the second week. The 40-minute jog ends with slow walking and stretching. At the end of the month the session starts with 5-7 minutes of walking, running uphill (12-15 minutes), then jogging (5-7 minutes) and ends with a walk for 8-10 minutes.

If you run with obstacles: steps, mountains, serpentines - energy will be expended faster, therefore the weight loss process will accelerate.

shuttle

The fight against overweight is carried out with the help of a shuttle run - this is a training for short distances (not more than 100 meters). A characteristic of the classes is that when overcoming one segment, the athlete stops and touches the marking. 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.

Sprint program for beginners:

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

Sprint running is combined with stretching and exercise. This is an important point that accelerates the weight loss process.

interval running

Interval running is good for weight loss. The benefit is that even after a workout, fat is burned. Characteristic of running is a constant change in speed.

Workouts 3-4 times a week and last 10 to 35 minutes. There is a warm-up an hour ago. The workout ends with walking.

Interval program:

1. Start jogging - 5 minutes.
2. Acceleration is given - 3 minutes.
3. The pace is lost until the heart rate and respiration 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. The time is gradually decreasing.

short distances

Short distance running is recommended by many coaches. The training takes minimal time and the problem areas are corrected quickly.

Short-distance activities include:

• shuttle running;
• sprint;
• interval running.

Exercises with increased load "dry out" the muscles.

Long distance running

With the help of running long distances for weight loss improves the work of the nervous system, heart, blood vessels. For 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. An 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 up the stairs with a shell will bring the greatest effect.
2. stadium. Equipped with a special coating that will not allow you to injure and slip. In addition, supporters come to the stadium who will not allow you to relax.
3. Asphalt road. A popular place to run. Many doctors are against jogging on the sidewalk because of the possibility of vascular damage. It is advisable to buy shoes with shock absorbers that will soften the force of the impact.
4. fitness. Suitable for sprint training, shuttle running.
5. Jogging track houses. A great way to increase and decrease the load in the training process. Start with warming 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, no incline) and walking.

To get rid of extra pounds is to run on the spot. Suitable for those who are ashamed to play sports in public. You need to train at home every day for 15-20 minutes. They engage in two ways: lifting the knees high to the chest or touching the back of the thigh with the heels. Systemic exercise will help you lose up to 5 kg in 1 week.

Weight loss program

Coaches recommend that you stick to a training program. You have to run every other day. In the process of training you should pay attention to heart rate. They usually do not exceed 50-60% of the initial value.

Fat burning occurs with a 75% increase in heart rate.

An obligatory rule of the program is to increase the training time by 3-4 minutes a week. And in order not to strain the muscles, it is recommended to run every 4 weeks during the previous one.

The table shows the calorie consumption when running

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

Classic charging program:

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

Focus on your own feelings. If during the transition to the stage the body "expresses" inaccessibility in the form of darkening of 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 time for jogging.

This is the time of the lesson that is controversial for many. Some people think that it is preferable to run in the morning to lose weight, while others tend to think that evening jogging is an option to get rid of extra pounds.

Running in the morning - from 6. 30 to 7. 30. At this time, physical activity is perceived to the maximum by our body. There is no point in training every morning. Engaged for one 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 observe breathing, heart rate and pulse. Restoration of normal rhythm lasts no more than half an hour after the end of the lesson. They control the heart rate, heart rate, distance traveled and even the number of steps with the help of special electronic gadgets.

The surface on which the run is performed is also important. It is better not to train on asphalt. If it is possible to run through a forest park or black trails, then preference is given to them. If this is not possible, special shoes with shock-absorbing soles are chosen.

Air temperature is also taken into account if you want to run. Coaches recommend not exercising in the heat (temperatures above 25 degrees). In summer they run in the morning. In case of severe frost, training is also not recommended due to the possibility of hypothermia or infection with a viral infection.

In order not to make the process look monotonous and monotonous, the training track is changed. The ideal option would be to develop 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 process of burning fat, in the case of a monotonous workout, begins just after the allotted time.

If you want to run, the level of physical fitness is taken into account. In the presence of obesity, experts recommend that you start training with walking. For the first time 20 minutes. The training takes place every other day. With the next lesson, the duration increases by 5 minutes. After 3 weeks, they begin to increase the pace.

Training will be right if after running you feel a surge of strength, activity, vitality and good mood. In case of drowsiness, fatigue, irritation, reduce the load.

It is recommended that you listen to your body during the workout. They change the pace, accelerate, push to find out what load will be optimal.

Walking at the end of a workout is important for normalizing breathing and heart rate. After a workout, you can take a cool shower and drink a glass of water. Breakfast 1 hour after running.

If you want to lose weight, combine physical training with proper nutrition. It is advisable to avoid:

• flour, sweet, fried;
• alcohol;
• night meals.

Bet on vegetables, fruits, cereals, white meat. Don't forget the liquid. It is recommended to drink at least 1. 5 liters of water a day. Eat 1, 5 hours before the hour.

After the first workouts, the muscles will constantly ache and ache. 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. Contraindications to running include:

1. Diseases of the heart and blood vessels.
2. Hypertension, which is often accompanied by seizures.
3. Phlebeurism.
4. Colds in the acute stage, fever.
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, see a doctor.

Running for weight loss: the right choice of equipment

The choice of clothing is important for sports. Ultimately, the convenience and comfort of running depends on its quality.

Tight and bulky equipment causes inconvenience and discomfort during classes. If you decide to run in the winter, then choose a special thermal clothing that retains heat and protects from the cold.

Shoes are an important part of a runner's clothing. It is not recommended to wear tight sneakers. They will rub your feet and interfere with normal blood flow.

Wear shoes with seamless socks that allow moisture to pass through. To allow the foot to breathe, choose sneakers with a mesh surface and shock absorbers in the area of the toes and sole. Thin soles for running on asphalt are not suitable. There is a possibility of injury after contact with a hard surface.

If you decide to run in the summer, then in warm weather, preference is given to sportswear, which removes moisture and leaks air. A light synthetic T-shirt that does not absorb moisture is suitable for this.

In warm weather, shorts are worn instead of pants and leggings. Do not forget about the hat, which will protect from the sun and heat stroke.

Proper breathing while running to lose weight

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 inhale, 3 steps, exhale. If there is not enough air, reduce the number of steps to 2.
2. Sprint or interval running. Deep inhale and abrupt exhale. Exhaling air from the chest makes it possible to take deep breaths later.

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

The girls dream of having a beautiful figure and a toned body. However, not everyone has the opportunity to visit expensive gyms, where the whole process will be managed by a personal trainer. Running is a great alternative to exercise and an effective way to lose weight. This sport will improve health, develop endurance, improve the functioning of almost all systems and organs.