Everyone knows that running can help you lose weight. But almost no one is told that there is a proper jogging for weight loss. After reading this article, the reasons for the lack of the desired result in many who have chosen this type of enhancement on their figure will become clear.
Benefits of running
Starting to go in for jogging, you will make 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;
- Bones will become stronger;
- The lungs will increase the vital volume.
In the process of running, breathing and heart rate become more frequent, thereby accelerating metabolic processes and burning excess fat. But you can lose weight just by doing it right.
Important point:running for 15-20 minutes won't make you slimmer, although the healing effects will be obvious.
It is recommended to start running two to three times a week, gradually reaching a daily workout with two days off.
And do not use weighting materials, especially for beginners. Such devices are mainly used by athletes to strengthen leg muscles and increase speed during competitions.
So how do you need to run properly to improve your physical fitness.
Types of jogging for weight loss
For a better understanding of the effectiveness of certain types of running, you need to understand the mechanics of the body's work during various loads:
- Light jogging forces the muscles to take energy from sugar (glycogen) stored in the liver. Usually consumed within 40 minutes of such a load. After breakfast after exercise, you can't lose weight, because the lost sugar will come back.
- Running more than 1 hour causes the body to break down fat. Outwardly, it is determined by heavy breathing and fatigue.
- If you run more than 1 hour 15 minutes, then the energy begins to replenish from the protein, thereby reducing muscle mass.
- During the alternation of sprinting with light running and walking, a powerful fat breakdown process begins.
At the same time, there is a certain pattern - a person with a larger body mass burns more calories.
Therefore, you need to jog for weight loss for an hour, but not more than 1 hour 15 minutes or at intervals.
About interval running
This type is more suitable for busy people who do not have the opportunity to devote an hour of time to training. It consists of alternating sprints and recovery walks. With such a load, certain processes in the body are triggered, which leads to the burning of fat reserves.
It only took half an hour to do this. The program consists of 4 stages:
- The first 100 meters of walking are performed at a brisk pace, which helps the body prepare for the load.
- For the next 100 meters, do a light run, controlling your breathing.
- Then you need to run the same distance at maximum speed.
- And again go jogging, restore breathing.
Repeat all steps for 30 minutes.
Important:At the end of the workout in the next 6 hours, the human body continues to lose extra weight.
About light running (jogging)
The recommendation for beginners is not to run a high-speed marathon right away. The best way to start your workout is to walk slowly with a gradual transition to running. While walking, you can do lunges, squats and jumps. Certain techniques must be followed:
- Breathe evenly and measuredly by inhaling through the nose and exhaling through the mouth;
- Keep your back straight with your gaze forward;
- The knees are slightly bent, which will reduce the pressure 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 feeling unwell, don't push yourself too hard. Two days off can't hurt.
About nutrition
As for nutrition while running, this is also a fairly important topic. The goal is to maintain energy at the right level and prevent the toxic effects of lactic acid with ketone bodies.
Since we consider running as a means to lose weight, it is permissible 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 eggplant, mushrooms and cabbage, as well as spinach with turnips. Do not eat fatty and fried foods.
To relieve the kidneys, blood vessels and heart from excessive burden, fluid intake should also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But when running, you need to drink a sip - from 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 orange juice.
After about 20 - 40 minutes (timed individually, but not earlier and not later), you can eat without overeating and without leaning on heavy meals.
Best time to run
And, of course, one cannot fail to say about the best time for training for weight loss. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which makes it need energy for exercise from body fat. In this case, you should run on an empty stomach.
- Running at night will help burn off the energy accumulated during the day, causing fat to melt. This is especially true for office workers who are forced to sit in front of a computer all the time. For weight loss, 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 you want - the main thing is to be right.
Who Shouldn't Jog
It is not recommended to start running for people with health problems such as:
- high blood pressure (hypertension);
- Heart disease and coronary heart disease;
- deformed spine;
- Stomach ulcers and varicose veins;
- Myopic;
- Diseases of the endocrine system and bronchial asthma.
Also, you can not train for any disease at the stage of exacerbation and in the inflammatory process. Recent surgery or injury is also a contraindication to running.
Armed with all this knowledge, you can safely undertake this exciting type of physical education. The process will be more fun if you call a friend or a friend to run.