Physical activity is one of the most important in order to maintain a beautiful, trim figure, and to fight excess fat deposits. If for weight loss be used alone diet, the result may not please the extra fat will go away and will remain weak muscles. And effect without an active lifestyle will not last long. One of the most popular ways to keep fit – running for weight loss.
The effectiveness of Jogging for weight loss very high, as during it accelerates the metabolism, and released a lot of energy. Thus, running can help burn calories. In addition, oxygenated circulatory system thereby improving the functioning of all organs and tissues. Regular exercise helps strengthen muscles, pulling up figures, to improve the health and appearance.
The main advantages of running:
- increases the body's resistance to any viral illness and increased efficiency;
- is cleansing the body of toxins, it all exits through the sweat;
- lowers cholesterol and improves metabolism;
- all the cells are saturated with oxygen;
- Jogging is the best way to relax from any activity;
- improves coordination;
- improves the function of the entire cardiovascular system;
- helps to lose weight.
The rules of running for weight loss
No doubt, running for weight loss is not a miracle diet where you can lose 5 pounds in three days. You must tune in to what the positive result of the regular and daily activities. Success will appear after a few weeks of training, but their appearance no doubt worth it.
How to run? To any exercise and Jogging in particular, the body gradually accustom to. First, you need to listen to the feeling – to run through power, or if something hurts, you can't. Everyone is different, and adaptation is on everyone will also different, some can adjust quickly, and others need much more time.
It is likely that you will have to start not with a run, and with ordinary walking walking, gradually increasing distance and speed walk. Everything will depend on individual physical fitness, weight and General health. And by the way, people who are not just overweight, obese, have to visit a doctor and to consult to get permission to run. But even in that case, if there are no contraindications, you should not immediately load the body in full, he did not appreciate it.
For training need to choose a place, distant from people and trails. Perhaps it's a high school stadium in the evening, Park, field, or trail in the woods. It would be better if the surface is not completely smooth, and with ascents and descents. Asphalt is also better not to run because he has a high injury rate.
Any run always starts with a warm up and ends with stretching, the duration of which for each group of muscles is 15 seconds. Beginners should start with small Jogging for 15-20 minutes. Preferably to run at an average pace, not to the body tired, but started work on burning calories, excess fat, and intensified metabolic processes. To teach the body to run you need 3 times a week, gradually bringing them up to 60 minutes.
The first 10-15 days of running will be hard, the weak muscles will ache and constantly remind myself about. But it is necessary to endure this period of time and will make Jogging a habit that will bring pleasure, because in the period running produce serotonin – the hormone of happiness. Regular Jogging will guarantee permanent good mood for the whole day.
In order not to risk the health, required to run after, to measure your own pulse. The best activity is when the heart rate is 120-130 beats per minute. But the increase should not be above 70% of initial heart rate, which was measured before the run. To return to previous levels pulse needs 25-30 minutes after the end of classes.
The higher the efficiency will be from an interval run, not simple. In this type of Jogging alternated sprinting for short distances and slow for long distances. Results please – Jogging at a normal pace helps to lose 300 grams per 30 minutes, and the interval will give you better results – up to 500 grams for the same 30 minutes.
Attention dieters are provided with a plan of interval running for weight loss at 10 weeks:
If desired, you can amend as necessary.
|A week||Plan Jogging||The total duration|
|1||one minute running and two minutes walk||21 minutes|
|2||two minutes running and two minutes walking||20 minutes|
|3||three minutes running and two minutes walking||20 minutes|
|4||five minutes running and two minutes walking||21 minutes|
|5||six minutes running and 1.5 minutes walking||20 minutes|
|6||eight minutes running and 1.5 minutes walking||18 minutes|
|7||ten minutes running and 1.5 minutes walking||23 minutes|
|8||12 minutes running 1.5 minutes walking, and running 8 minutes||21 minutes|
|9||15 minutes Jogging 2 minutes walking 5 minutes Jogging||21 minutes|
|10||20 minutes of running without walking||20 minutes|
You need to follow a few important tips about how to run to lose weight:
- throughout the workout you want to monitor your breathing, especially when moving at a faster pace – all the results of the run will come to naught if the breathing is wrong;
- do not rush to increase the tempo: fast does not equal better. Here is much more important than convenience, optimum Jogging speed for each individual,
- you need to try different kinds of running: running for long and short distance trails, with obstacles or without them – the most important thing is to decide which of these types suit the body;
- breathing should be only through the mouth and inhale and exhale;
- the selection of shoes and running apparel is required to pay special attention – no need to count to save money, but it is best to give preference to products from well-known and proven brands of sportswear, because we are talking about health.
When it is useful to run for weight loss?
Depending on when you run, it can have a different effect on the body. Morning Jogging helps to strengthen the nervous and cardiovascular system. Running day it is best strengthen the muscles. Evening well running is good for maximum effect weight loss and burning excess pounds.
So if the goal is to lose weight – the best choice will be an evening run, which is good to burn calories.
But if the evening run is not available for any reason, you should not give up Jogging. Although it is not as effective for weight loss, but at the same time to improve the condition of the body and burn calories, it can.
To run was correct, you need to run in the mornings on an empty stomach, just before Breakfast. In the evening, the best time is 2 hours after or 1 hour before the last meal. To raise the tone of the muscles before training is desirable to take a contrast shower. After a run the shower must be warm.
In General, the main gaps best the readiness of the muscles to stress this time, from 6.30 to 7.30, 11.00 to 12.00 and from 16.00 to 18.00.
In running well as there are contraindications. Forbidden to run:
- those who are diseases such as hypertension</decompensated heart failure, heart disease;
- with various diseases in the period of exacerbation;
- with any inflammation;
- with gastric ulcer and 12 duodenal ulcer;
- with the spine, which are associated with the deformation of the vertebrae (osteoporosis, osteochondrosis and other);
- those who have recently had any injury or surgery;
- with varicose veins;
- in cases of severe myopia, which starts at minus six;
- in case of any disorders of the endocrine system;
- bronchial asthma;
- with flat feet.