Everyone knows that running can help you lose weight. But hardly anyone is aware that there is a proper jog to lose weight. After reading this article, the reasons for the lack of desired results in many people who have opted for this type of figure improvement will become clear.
The benefits of running
Starting to jog, you will render 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 the vital volume.
In the process of running, breathing and heart rate become more frequent, which accelerates metabolic processes and burns excess fat. But you can only lose weight if you do it right.
An important point:Running for 15-20 minutes will not slim down your figure, although the healing effect will be obvious.
It is recommended to start running two or three times a week, gradually reaching daily workouts with two days off.
And don't use weighing materials, especially for beginners. These devices are used primarily by athletes to strengthen leg muscles and increase speed during competition.
So how do you need to run properly to improve your fitness?
Types of jogging to lose weight
To better understand the effectiveness of a particular type of running, you need to understand the mechanism of the body's work during various loads:
- Light jogging forces the muscles to take energy from the sugar (glycogen) stored in the liver. It is typically consumed within 40 minutes of being charged. After having breakfast after training, you cannot lose weight as the lost sugar will come back.
- Running for more than 1 hour causes the body to break down fat. Outwardly, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, energy begins to be replenished from protein, 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.
From this it follows that you need to jog to lose weight for an hour, but not more than 1 hour and 15 minutes or in intervals.
About running at intervals
This type is best suited for busy people who do not have the opportunity to spend an hour of time on training. It consists of alternating fast running and recovery walking. With such a load, certain processes are triggered in the body, leading to the burning of fat reserves.
It only takes half an hour to do this. The program consists of 4 stages:
- The first 100-meter walk is done at a brisk pace, helping the body prepare for the load.
- For the next 100 meters, do a light run, adjusting your breathing.
- So you need to run the same distance at full speed.
- And he jogs again, catching his breath.
Repeat all the steps for 30 minutes.
Important:At the end of training in the next 6 hours, the human body continues to lose extra pounds.
About the easy run (jogging)
One recommendation for beginners is not to run high-speed marathons right away. The best way to start your training is to walk slowly with a gradual transition to running. As you walk, you can do lunges, squat, and jump. Certain techniques must be followed:
- Breathe evenly and measured with inhalation through the nose and exhalation through the mouth;
- Keep your back straight with your gaze forward;
- The knees are slightly bent, which will reduce the stress on the joints;
- The arms are bent at the elbows and move along the body.
A little tip for women: On "critical days, " if you're not feeling well, don't try too hard. Two days off will not hurt.
About nutrition
When it comes to nutrition while running, this is also quite an important topic. The goal is to keep energy at the proper level and prevent the toxic effect of lactic acid with ketone bodies.
Since we consider running as a means of losing weight, it is allowed to eat before training no later than an hour and a half.
Before training
At the same time, you should not lean 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 excessive load, you should also limit your fluid intake. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But while running, you have to sip, 2 to 3 every 2 km.
After running
At the end of the workout, you need to replenish the spent carbohydrates with a glass of tomato, apple, grape, or citrus juice.
After about 20 to 40 minutes (time is individual, but not before or after), you can eat without overeating and without relying on heavy food.
The best time to run
And of course, you can't stop saying what is the best time to train to lose weight. To make the right decision, you need to know the following:
- In the morning, the human body lacks carbohydrates, which makes it take energy for the training of body fat. In this case, you must run on an empty stomach.
- Running at night will help burn the energy accumulated during the day, causing the fat to melt. This is especially true of office workers who are forced to sit in front of the computer all the time. To lose weight, it is best to run after a light dinner after at least an hour. And before bed, drink low-fat kefir or eat an apple.
As you can see, you can run to lose weight at any time that is convenient for you; the main thing is the right thing to do.
Who shouldn't jog?
Running is not recommended for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary disease;
- Deformed vertebrae;
- Stomach ulcer and varicose veins;
- Myopia;
- Endocrine system diseases and bronchial asthma.
Also, you can not train for any ailments at the stage of exacerbation and in inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely perform this fascinating type of physical education. The process will be even more pleasant if you call a friend or friend to run.