Everyone knows that running can help lose weight. But almost no one is told that there is the right jog to lose weight. After reading this article, the reasons for the lack of desired results in many people who have chosen this type of improvement will become clear.
The advantage of running
Start going in for a jog, 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;
- The bones will become stronger;
- The lungs will increase the vital number.
In the process of walking, breathing and heartbeat become more frequent, thus speeding up metabolic processes and burning excess fat. But you can lose weight by just doing it right.
Important things:walking 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 achieving daily training with a two-day break.
And don’t use scales, especially for beginners. Such devices are used primarily 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 to lose weight
For a better understanding of the effectiveness of certain types of runs, you need to understand the working mechanisms of the body during various loads:
- Light jogging forces the muscles to take energy from sugar (glycogen) stored in the liver. Usually eaten within 40 minutes of the load. After breakfast after exercise, you can not lose weight, because the lost sugar will come back.
- Running for more than 1 hour causes the body to break down fat. Externally, this is determined by breathing and heavy fatigue.
- If you run for more than 1 hour 15 minutes, then energy begins to increase from protein, thus reducing muscle mass.
- While alternating fast running with running and light walking, a strong fat breakdown process begins.
At the same time, there is a certain pattern - someone with a larger body mass burns more calories.
Therefore, you need to jog to lose weight for an hour, but no more than 1 hour 15 minutes or at intervals.
About the walking interval
This type is more suitable for busy people who do not have the opportunity to spend an hour for training. This consists of brisk walking and recovery walking. With such a load, certain processes in the body are triggered, causing the burning of fat stores.
It only takes half an hour to do this. The program consists of 4 stages:
- The first 100 -meter walk is done quickly, which helps the body prepare for the load.
- For the next 100 meters, do a light run, adjusting your breathing.
- Then you have 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 training in the next 6 hours, the human body continues to lose extra pounds.
About walking (jogging) facilities
The recommendation for beginners is not to immediately run a high -speed marathon. 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 measured by inhaling through the nose and exhaling through the mouth;
- Keep your back straight with a forward view;
- The knee is slightly bent, which will reduce the pressure on the joint;
- The arms are bent at the elbows and move along the body.
A little advice for women: on a "critical day" if you feel unwell, don’t force yourself too much. Two days off won't hurt.
About nutrition
Regarding nutrition while running, this is also a very important topic. The goal is to keep energy at the right level and prevent the toxic effects of lactic acid with ketone bodies.
Since we consider running as a tool to lose weight, we can eat before training no more than an hour and a half.
Before training
At the same time, you can not rely on cereals and legumes, potatoes and eggplant, mushrooms and cabbage, as well as spinach with carrots. Do not eat fatty and fried foods.
To relieve the kidneys, blood vessels and heart from overload, 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 by sipping - from 2 to 3 every 2 km.
After running
At the end of the workout, you need to replenish the depleted 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 relying on heavy foods.
Best time to run
And, of course, one cannot fail to say the best time for exercise is 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 need energy for training from body fat. In this case, you should walk on an empty stomach.
- Running in the evening will help burn the energy accumulated during the day, causing the fat to melt. This is especially true for office workers who have to sit at a computer all the time. To lose weight, it is better to run after a light dinner for at least an hour. And before bed, drink low -fat kefir or eat an apple.
As you can see, you can lose weight at any time that suits you - the main thing is right.
Who Can't Jog
Not recommended to start running for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Defective vertebrae;
- Stomach ulcers and varicose veins;
- Rabun;
- Diseases of the endocrine system and bronchial asthma.
You also cannot train for severe disease at the stage of exacerbation and inflammatory processes. Recent surgery or injury is also a contraindication to running.
Armed with all this knowledge, you can do this exciting physical education safely. The process will be more fun if you call a friend or your friend to run.