Many people consider running to be the most effective way to lose weight. Whether this is true or not, and how to run correctly to lose weight, we will learn from experts and from those who have already lost weight thanks to this sport.
Exercise has always been considered the most effective way to lose weight. They allow you to combat excess weight by burning a large amount of calories in a way that is safe for the body. Diet is the breakdown of fat deposits in the stomach and sides through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not exactly what you dreamed of. Therefore, running to lose weight is exactly what you need!
How many calories are consumed?
How many calories do you burn when running? In just one hour of measured jogging or climbing stairs, the body loses up to a third of the calories in the average daily diet. That is, from 1500 kcal you can burn 500. If you add proper nutrition to this method, then by simple calculations you can come to the conclusion that with the help of regular running you will lose the maximum number of kilograms in a short time.
Caloric expenditure when running. Table
| type of career | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| fifty | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | 2033 |
| on the steps | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
For every beginner, a running program for weight loss should be drawn up. Also, we must not forget important nuances.
Basic rules
How to run to lose weight? So, follow the rules:
- Beginners are taught to run at least 3 times a week. Each race is 30 minutes. As soon as you feel that you are used to this load, go to 45 minutes. You can increase the number of sessions to 4 weekly repetitions. It is up to you how much you need to run to lose weight in the future.
- Doctors argue about whether it is harmful for a person to run in the morning. Numerous studies show that running in the morning is beneficial for losing weight. The explanation is simple: at this time of day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources of its consumption, one of which is fat deposits. Therefore, during morning jogging the maximum amount of fat is burned. However, if you can't run in the morning, do it in the evening. These activities will also be beneficial.
- Before running (including stairs), warm up. This will warm up the muscles, adjust breathing to the desired rhythm, and prevent sprains.
- For exercise, choose clothing that does not restrict movement and sports shoes with comfortable soles.
- You should not run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on the rubber surface of a stadium, dirt or grass).
- Buy a heart rate monitor that will allow you to monitor your heart rate throughout the activity.
- You shouldn't start running too fast. Your feet should not be too far off the ground. You should not try to reach your buttocks with your heels and you should not raise your knees high. This technique will be useful in the future, when your body gets used to the stress and you can move on to more intense training.
- You need to breathe through your nose. Listen to your body, pace yourself and adjust your breathing. It is difficult for beginners to get used to this technique, but they should try.
- After running, don't make an abrupt stop. Start at a fast pace, gradually slowing down. Only then will you give your heart the opportunity to calmly adapt to a different rhythm.
- At the end of the session, do some stretches. In the evening, you can take a warm, relaxing bath or foot bath.
- To avoid missing a workout in bad weather, exercise at home. A treadmill for weight loss is an equally effective way to get rid of excess weight.
It is not necessary to go outside to start exercising. Running on the spot to lose weight in your own apartment is no less effective for beginners. Simply open a door or window to let fresh air into the house. In addition, you can run up the entrance stairs when it is not possible to do so on the street. The main thing is to breathe correctly.
Running program for beginners. Table
| One week | Execution plan: run - walk [- run] (min. ) |
Total length workouts (min. ) |
|---|---|---|
| 1 | 12 | twenty-one |
| 2 | 2 - 2 | twenty |
| 3 | 3 - 2 | twenty |
| 4 | 5 - 2 | twenty-one |
| 5 | 6 - 1, 5 | 22, 5 |
| 6 | 8 - 1, 5 | 19 |
| 7 | 10 - 1, 5 | 23 |
| 8 | 12 - 1 - 8 | twenty-one |
| 9 | 15 - 1 - 5 | twenty-one |
| 10 | 200 | twenty |
Correct heart rate when running
To know if you are risking your health, measure your pulse before and after running. Especially when you start training from scratch.
recommendations
- Normal running heart rate for a trained person should be 120 to 130 beats per minute. A beginner should strive to achieve this.
- Be sure to measure your pulse after running for 15 to 20 minutes. It should be the same as that observed before training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not exceed 140-150 beats per minute (an increase from the initial value of no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run (even very slowly) with a heart rate of 120-130, this is already a good result for a beginner. In untrained people, the heart rate can exceed the permissible norm even with slight acceleration. Don't worry, with regular training you will gradually learn to run at a low heart rate. Until this happens, do not increase the intensity of the movement, even if you are almost walking, and this load seems very easy to you.
- Adjust the question of how much you need to run to lose weight based on your heart rate readings. Exercising every other day for 30 minutes (with a further increase in intensity) will soon pay off for both heart training and weight loss!
Remember that by ignoring your heart rate while running, you may unintentionally wear down your heart muscle instead of strengthening it.
Heart rate norms when running by age. Table
| Year old) | Optimum heart rate contractions (per minute) |
Maximum frequency the heart beats (in a minute) |
|---|---|---|
| 20-25 | 120-150 | 200 |
| 26-30 | 115-145 | 195 |
| 31-35 | 115-142 | 190 |
| 36-40 | 110-140 | 185 |
| 41-45 | 105-135 | 180 |
| 46-50 | 105-130 | 175 |
| 51-55 | 100-128 | 170 |
| 56-60 | 100-125 | 165 |
| 61-65 | 95-120 | 160 |
| 66-70 | 95-118 | 155 |
| more than 70 | 90-115 | 150 |
Interval run in the morning and evening.
Maximum efficiency can be achieved when running in alternating charging mode with a belt around the waist. That is, a slow rhythm alternates from time to time with an acceleration. At the same time, fat on the stomach and sides disappears very quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. The same amount of calories burned per day by interval running are not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage: slight increases in load allow you to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, it is an excellent substitute for expensive exercise equipment and visits to the gym. Interval running on the street and at home has its own laws, following which you will quickly achieve your goal - losing weight in a short time:
- It is recommended to exercise in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after exercise and not before.
- Gradually increase the time and decide how much you need to run to lose weight individually.
Interval running for weight loss is a sequence of actions and loads for every day. A special system has been developed for beginners.
Tips
The sequence of actions for execution at intervals is as follows:
- You should start your weight loss workout by putting on a weight loss belt (if you use one).
- Run slowly for 5 minutes, going from a brisk walk to a jog.
- Then accelerate and run as fast as possible. Your body will tell you what time to run. Minimum: 2-3 minutes.
- Slow down and continue jogging, listening to your body. Even if you don't have the strength and want to stop, slow down the run, but don't stay still. When climbing stairs, try not to stop, take one step.
- As soon as you feel your heart rate and breathing return, run at medium speed.
- Now accelerate again and repeat the entire complex again.
Interval running program to lose weight. Table
| Time | Burden |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | Walking at a medium pace |
| 3: 01 – 4: 00 (1 minute) | quick ride |
| 4: 01 - 5: 00 (30 sec. ) | Run |
| 5: 01 – 5: 30 (1 minute) | quick ride |
| 5: 31 – 6: 00 (30 sec. ) | Jump in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 minute) | quick ride |
| 7: 01 – 7: 30 (30 sec. ) | Lateral jumps in place, feet together. |
| 7: 31 – 8: 30 (1 minute) | quick ride |
| 8: 31 - 9: 00 (30 sec. ) | Run |
| 9: 01 – 10: 00 (1 minute) | Walking at a medium pace |
Reviews left in large numbers by those who have experienced interval running for weight loss say that the results are impressive. According to some reports, with the help of this type of training you can lose weight up to one kilogram per week.
What to eat and how to drink while running?
Particularly impressive results await you if you follow proper nutrition. If you start jogging to lose weight, your diet must be selected taking into account certain characteristics of this type of training.
Tips and tricks
- It is better not to eat anything before training. How many calories does running burn if you eat? None! When you have eaten, the body begins to process the glucose in the stomach, leaving the stored fat layer intact. Additionally, exercising on a full stomach is uncomfortable and even harmful. If you are very hungry, have a snack with low-fat cottage cheese or drink a glass of 1% kefir.
- The maximum amount of water you can drink half an hour before running is 1 glass. You can also drink tea with sugar, coffee or juice.
- It is not advisable to drink during and immediately after training. It is recommended to take small sips of water or rinse your mouth if necessary. After half an hour or an hour, you can drink as much liquid as you want.
- You should not eat earlier than 2 hours after cardiovascular exercise.
- Make sure you eat protein-rich foods after your morning run. Food from a sports nutrition store will also work. The amount of protein consumed should be at least 0. 5 nor more than 0. 7 g per 1 kg of weight.
- If you run at night, to lose weight quickly, it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Foods that include fats are not recommended.
Recommended and prohibited products.
The following foods will provide the body with energy for each day (foods that can only be consumed after training):
- dry fruits;
- Natural honey;
- tomato juice (freshly squeezed);
- pasta (you have to cook it so that it is a little moist);
- rice (any);
- yogurts (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grain cereals;
- potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- Fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- fungus;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for losing weight
Running (including stairs) involves active physical activity, which causes the breakdown of fats and the release of a large amount of thermal energy. To cool down a hot body, the body may begin to secrete sweat. The liquid prevents us from overheating.
The slimming belt is designed in such a way that it warms the body in places where it is necessary to lose excess fat. The same goes for the cling film, which is wrapped around the thighs and stomach, so when jogging, fats are more actively broken down under the influence of heat.
The principle of operation of the equipment is simple: the body, realizing that it cannot cope with the cooling function, begins to produce even more sweat. At the same time, fats are broken down much more actively, allowing you to get rid of extra pounds faster.
The belt is especially useful for those who do interval running to lose weight and climb stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles while running. This will enhance the effect, help remove fat deposits and tighten the skin on the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like the most. However, it is worth dwelling on the benefits of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When cycling, there is no excessive stress on the joints and spine, as when running.
- Cycling provides a more comfortable load for the muscles, without jerks and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to exercise and see interesting places simultaneously during the trip. This is a wonderful tool for those who love long trips.
- Although cycling burns fewer calories than regular or interval running, you can do it without overexerting yourself for much longer.
Normal driving will have a minor positive effect. Therefore, to really lose weight, you need to walk fast.
Benefits of running
- Running is considered one of the best types of physical activity for human health and for losing weight quickly.
- Running down the street and climbing stairs uses the maximum amount of muscles.
- The body burns more energy even running than cycling.
- To lose the same amount of excess weight, a runner will need 2-3 times less time than a cyclist.
Does running help you lose weight quickly and effectively? Undoubtedly!
Contraindications and precautions for jogging.
Interval running and any other running, in addition to having a positive effect on the human body, can also cause some damage. Therefore, people with the following diseases are better off choosing a gentler way to lose weight:
- heart and vascular diseases;
- spinal injuries and disorders;
- any chronic illness during an exacerbation;
- problems with knee joints;
- colds or flu;
- high degree of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you're not feeling well, reschedule your run for the next day. Learn to distinguish muscle soreness after exercise from other causes of pain. Check your pulse. A rapid pulse may indicate a malfunctioning heart.
Reviews of those who have lost weight.
Reviews from those who have tried this remedy can help you determine if running helps you lose weight.
- "I don't like diets and I'm not a marathon runner! I'm generally a person who loves to eat. I decided to start doing sports. There was no time to go to the gym, so I joined a friend who ran every marathon. mornings with a slimming belt (to eliminate abdominal fat). The results are impressive. In one month I lost 4 kg that I had gained during the holidays, I breathed more easily and had a lot of energy. Is it possible to lose weight by running? Undoubtedly! "
- "I started to feel pain in my legs at night. First I started taking pills, and then the doctor prescribed injections. But health is more valuable and I decided to try jogging in the morning. I didn't see any noticeable changes right away. I realized "It's only a month later when I spent a whole night without pain in my legs. Now I take my wife with me for a run in the morning. She has already lost 3 kilos and is trying to lose more. "
- "Everything should be done carefully. I did interval runs. I trained on a paved path in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain is gone. I just want to say one thing : I don't know of any weight loss system that is more effective than belt interval running!
Running or cycling, jogging on the street or jogging in place to lose weight, with or without a belt, in the morning or in the evening - the choice is yours! Follow the correct distribution system of physical activity, a healthy lifestyle and nutrition, and her body will delight you with beauty and harmony.