Everyone knows that running can help you lose weight. But hardly anyone is informed that there is a proper jogging for weight loss. After reading this article, it will become clear the reasons for the lack of the desired results in many people who have chosen this type of improvement in their figure.
The benefits of running
Starting to go in for jogging, 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;
- Bones will become stronger;
- The lungs will increase vital volume.
In the process of running, breathing and heart rate become more frequent, thereby speeding up metabolic processes and burning excess fat. But you can lose weight with it only by doing it right.
An important point:running for 15-20 minutes will not make your figure slimmer, although the healing effect will be obvious.
It is recommended to start running two to three times a week, gradually reaching daily workouts 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 competition.
So how do you need to run correctly in order to improve your physical fitness.
Types of jogging for weight loss
For a better understanding of 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 sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of such a load. After having breakfast after training, you cannot lose weight, as the lost sugar will return back.
- Running for over 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 15 minutes, then energy begins to replenish from proteins, thereby 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 for weight loss for one hour, but not longer 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 in alternating fast running and recovery walking. With such a load, certain processes in the body are triggered, 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, which helps the body prepare for the load.
- For the next 100 meters, go to an easy run, adjusting your breathing.
- Then you need to run the same distance at maximum speed.
- And again go to jogging, restoring breathing.
Repeat all steps for 30 minutes.
Important:at the end of training in the next 6 hours, the human body continues to lose extra pounds.
About easy running (jogging)
A recommendation for beginners is not to run high speed marathons 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, squat and jump. Certain techniques must be followed:
- Breathe evenly and measuredly with inhalation through the nose and exhalation through the mouth;
- Keep your back straight with a forward gaze;
- 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 advice for women: on "critical days" if you feel unwell, do not overstrain. Two days off won't hurt.
About nutrition
As for nutrition while running, this is also quite an important topic. The goal is to maintain energy at the proper level and prevent the toxic effect of lactic acid with ketone bodies.
Since we consider running as a means for 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, fluid intake must also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But while running, you need to drink in sips - 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 citrus juice.
After about 20 - 40 minutes (time is individual, but not earlier and not later), you can eat without overeating and without leaning on heavy food.
The best time to run
And, of course, one cannot fail to say about the best time for training in order to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which makes it take energy for training from fat deposits. In this case, you should run on an empty stomach.
- Running in the evening will help burn off the energy accumulated during the day, causing fat to melt. This is especially true of office workers who are forced to sit at the computer all the time. To lose weight, 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 convenient for you - the main thing is 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 vertebrae;
- Stomach ulcer and varicose veins;
- Myopia;
- Endocrine system diseases and bronchial asthma.
Also, you can not train for any ailments in the exacerbation stage and in inflammatory processes. Recent surgeries or injuries are also contraindications for running.
Armed with all this knowledge, you can safely do this fascinating type of physical education. The process will be even more pleasant if you call a friend or friend for a run.