Running for weight loss - how much to run, how to start

Many people who lose weight, tried different options in order to achieve harmony. Often these efforts end in despair: weight or stops, or starts to increase somewhat. Include frustration, constantly visited by the thought to throw pounds do not succeed. The fact that each body reacts differently to different diet plans and exercise. However, that is no reason to give up the most reasonable solution is to find an effective weight loss in each case. The results may depend on genetic predisposition, metabolic rate and other health factors. To find the best way to become thinner, it will take some time and patience, as well as the number of trials with different foods, and sports load. One of the most effective workouts in this direction, is considered to be running. Perhaps he will be the first step on the path to finding the perfect picture.

running for weight loss

Why running causes weight loss?

With the proper training can cause significant loss of body weight. According to research, runners to achieve desired results in a shorter period of time, as those who carried out the equivalent amount of other types of exercises. The main reason is that with a reasonable load to burn more calories per minute, such as swimming, Cycling or other sports. Accelerated metabolism and active burning calories lead to the loss of pounds. So the skin becomes loose, as in a strenuous diet.

In addition to this, Jogging has a beneficial effect on the body:

  • strengthen the muscles;
  • blood saturated with oxygen;
  • improves metabolism;
  • strengthens the heart muscle;
  • reduces body fat;
  • increases the resistance.

Classes will be efficient provided that the load will be balanced, with consistently increasing levels of difficulty. Weight reduction can be achieved with a regular level of activity, performance, which depends on the time for Running.

When is the best time for jogging is in the morning or in the evening?

The main rule – not the exercises. This means that you must first consult with your biorhythms. Someone who likes sports, someone more willing to perform this evening. Experts say that exercise in the morning will lead to faster and more dramatic results.

Select Running in the morning is a must for those who want to:

  • to get energized for the upcoming day;
  • cheer before the work;
  • to lighten the mood.

Evening treadmill workouts for weight loss speed up the burning of carbohydrates and not fat. You can choose the ones that wants to get rid of stress and fatigue accumulated during the day. It is important to remember that only those exercises that are carried out with joy, and bring results.

What to eat before and after running for weight loss?

There is a popular misconception: if you can't eat after a run, it is possible to get rid of pounds. This is the wrong approach to fasting can slow the process of weight loss. Another question – what is it? You need to decide on the correct set of products and their quantity. The advantage of fresh vegetables, fruits, cereals.

To completely exclude from the diet should:

  • fast food;
  • soda;
  • chips;
  • mayonnaise;
  • all types of sugar;
  • flour products;
  • fatty, smoked, salted food;
  • snacks on the way etc

In the morning at least hour before a run, you can eat a serving of oatmeal after a workout for 60 minutes just for drinking. In the extreme case of hunger, pain in stomach, cannot be earlier than 30 minutes after a run, eat an Apple. After evening classes, it is recommended to drink a glass of buttermilk, you can substitute a small serving of nonfat cottage cheese.

In accordance with the water balance should be consumed during the day at least 2 liters of pure water. 60 minutes before you must drink one glass and another half an hour before the start of school. Drink small SIPS of resolved and in the process of running. Half an hour after the cessation of physical activity can consume 250 ml of fluid.

How to choose the length of the run and speed to effective weight loss?

That workout was successful, you need to know how is the weight saving. In 40 minutes of driving to burn carbohydrates and only then starts burning fat. So, for starters, to lose weight, you will need to do at least 50 minutes a day. For the untrained person immediately such a burden, wrong, and dangerous.

For planning exercises should be taken into account:

how to lose weight with running
  • excessive weight;
  • health functions, including with existing chronic diseases;
  • the physical standby.

For the first runs, the optimum time will be half an hour, and correctly, to alternate slow running and fast walking. For the first week is the most suitable leisurely pace. For beginners is the ideal option in this case would be to prefer fast walking. Before the start of classes each time you need to perform warm up muscles. In addition, unprepared dieters need to plan the breaks between classes, for example, every third day. In time, the amount of rest per week, is reduced, and the length of the day limit reaches one hour. On the Internet you can find many ready-made programs for weight loss based on your exercise activity, so that everyone can choose the appropriate option. And even before the start of exercise will be right to consult a therapist or a practicing coach.

Types of running for weight loss

There are several techniques, each of them can be achieved reducing the quantities in a variety of areas. Also of each type of load depends on the strengthening of certain muscles and organs. Proper training will not only reduce weight, but also for strengthening the body and saturated with energy, increasing immunity.

Running

This type of is suitable for people with all levels of education, with the exception of having injuries of the musculoskeletal system or in the presence of cardiovascular disorders. This includes moving with a speed of 9 km per hour. The advantage is the specific technique of movement: push one of the leg coincides with the time when the other foot drop to the ground. This exercise strengthens the muscles of the lower extremities and the heart muscle. These runs are perfect for beginners, as in this case, in comparison with the usual run reduces the load on the joints of the limbs, which reduces the risk for injury.

Easy

Around the world, these exercise known as walking at a fast pace. This is the easier classes, are suitable for people with a sedentary lifestyle, with a high degree of obesity, beginners. Despite its apparent simplicity, for the professions, which have their own rules. For the first time, the speed should be slightly higher than normal when walking. Secondly, it is important to include in the movement of the leg as a whole, from the foot to the hip. Third, the stomach should suck and back should be straight. Fourth, the arms should be bent at the knee and move in one rhythm with the feet. To reduce weight, doing light Jogging, work only when they will be overcome a very large distance.

Running for weight loss uphill

These exercises can be carried out at any elevation on a treadmill can be an optimal choice of the angle. For long-term weight loss must include at least 1 hour per week, training plan. Include almost all the muscles which help you lose unwanted pounds and strengthening the muscles. Especially effective such activity impact on reducing the volume on the problem areas.

Interval running for weight loss

This option includes a change of speed. One period must be run slowly, the other, as quickly as possible. These sessions should be practiced, who has gained the necessary experience in Running. The main advantage of this technique is that the inertia of the body maintains a high metabolism even in periods of slow. As a result, in half an hour for this activity spend for the same amount of calories as you spend 1 hour Running. These exercises help to quickly get rid of the extra pounds and tone up. This should be used no more than twice a week.

physical load

Long distance

It is proved that if every day to overcome not less than 5 km, the body can burn up to 2.5 thousand calories. To achieve this result, you must follow some rules. Speed must be maintained throughout the race, and to end the race prematurely is not. When you are exhausted you can go for a short walk, then back to Running. This effective practice has only one drawback – it requires a lot of free time. Usually this workout takes about 1.5 hours.

This is the most effective reasonable combination of different types of cargo. In addition, experts point out that after a heavy workout at the body needs rest to fully recover. Much attention should be paid to the special dress. In any environment, when Running for weight loss you need to wear the right shoes with ergonomic soles, to prevent damage to the joints. These sneakers allow you to distribute the weight on the entire foot. In addition, at not too large initial mass can be used for greater effectiveness, knee and elbow pads with a weight.

Treadmill or fresh air?

Rather, it is a matter of personal preference. Someone who likes to go outdoors, some people prefer working out in the gym or at home. In fact, it is the fundamental difference in the ultimate weight loss no. In any case, running contribute:

  • endurance;
  • improved the pain in the muscles;
  • the burning of calories;
  • useful cardio-load.

Each option has its advantages and disadvantages.

Jogging for weight loss in the fresh air always require more time spent on the fees, exit and return. In addition, weather conditions are not always favorable, in this case, discomfort will result in the need to have more clothing options for classes at different times of the year, while in his apartment, you can save only one convenient form of clothing. In return, exercising outdoors, you can admire the beautiful landscape and will be a great opportunity to spend time training with friends.

How to breathe when running?

While Jogging, the body needs to get many times more oxygen and that is why it is important to maintain a clear rhythm of your breathing. It is necessary to take into account the proper technique:

  • If breathing is too rarely or often, disruption of ventilation, which can lead to dizziness and loss of coordination.
  • Inhale deep, in the free mode, should be 2-fold shorter than the exhale.
  • To test the validity of the breath can be as follows: if in the process of weight loss, Jogging can be safe to speak without breathing, so the rhythm is right. If it seems – it is necessary to reduce the pace.

To normalize the situation will help a simple principle: the alternation of inhalation and exhalation, on every third step. If in this mode the air still not enough, reduce the interval to 2 steps.

In the process of running you should breathe in through your nose and mouth, this will increase the flow of oxygen. During training outside in the winter, for protection against the ingress of cold air in your throat will help the language, it needs to breath to the top of the teeth.

That they can't run — contraindications

Anyone who wants to lose weight before you start training you should consult with an expert. The fact that such studies have a number of contraindications:

  • Diseases of the heart and the circulatory system. Running is a huge burden on the heart, muscles and blood vessels, if you have problems in this area, you should not risk. Can aggravate irregular heart rhythm, increase in arrhythmias, tachycardia.
  • Disorders in the respiratory system. In these exercises lungs and the bronchi, are included. If the function is impaired, it may cause excessive loads in respiratory failure or acute bronchial asthma.
  • The problem with the conclusions. Bands in addition, strain your joints, which can be dangerous with arthritis, osteoarthritis, osteochondrosis, herniated. In extreme cases, you can use special corsets, elastic bandages and belts.
  • Infectious and viral diseases. As a rule, such diseases, which are accompanied by a high fever, coughing and sneezing. To avoid complications, it is better to wait for full recovery.
  • The aggravation of chronic diseases. Acute may be accompanied by many unpleasant symptoms, and Jogging can increase the discomfort and aggravate the condition.
  • Serious ophthalmologic problems. Large loads can cause a falling away of the retina and other infringements in the presence of myopia, glaucoma.
  • Age. In this age of excessive physical exertion is contraindicated, so the race should be abandoned. We recommend sports or Nordic walking, yoga, Pilates, stretching.
  • For abdominal surgery. In this case, you need to stop with the exercise until full recovery.
  • Thrombophlebitis, varicose veins. As the main burden falls on the lower limbs, the risk for the deterioration of the veins. You should prefer other sports.
weight loss

You should refrain from running people, Smoking, and alcohol abuse. As a rule, they there are irregularities in the functioning of the heart and respiratory muscles lose their strength and flexibility.

It is not recommended to run pregnant, especially for weight loss, because it is full of violations of blood supply the fetus and the injuries. Any complications of pregnancy such sport is contraindicated. Lactating mothers should also avoid the intense training. The fact that physical exercises affect on blood composition, therefore changing the taste of breastmilk. In some cases, during an intense workout milk may be less or it will be completely gone.

28.11.2018