Everyone knows that running can help you lose weight. But hardly anyone is aware that jogging is right for weight loss. After reading this article, it is clear the reasons for the lack of desirable results in many people who have chosen this type of improvement in their figure.
The benefits of running
Starting in for jogging will give your body a valuable service, filling it with health and strength:
- The blood will be saturated with oxygen;
- The whole heart and vascular system will be strengthened;
- Bones will become stronger;
- The lungs will increase in vital size.
While running, breathing and heart rate become more frequent, thus speeding up metabolic processes and burning excess fat. But you can't lose weight with it just by doing it right.
Important point:your thinner figure will not run for 15-20 minutes, although the healing effect will be obvious.
It is recommended to start running two or three times a week, gradually working daily with two days off.
And don’t use weighted materials, especially for beginners. Athletes use such devices primarily to strengthen leg muscles and increase speed during competition.
So how do you get used to running properly in order to improve your physical fitness?
Types of Jogging for Weight Loss
To better understand the efficiency of a particular type of current, you need to understand the mechanism of body work during different loads:
- Light jogging forces the muscles to take energy from sugar (glycogen) stored in the liver. It is usually eaten within 40 minutes of such a load. After breakfast after training, you can not lose weight, as the lost sugar will return.
- Running for more than 1 hour can break down body fat. Externally, 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 exchange 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.
It follows from this that you have to jog for weight loss for an hour, but no longer than 1 hour 15 minutes or at intervals.
For interval running
This type is more suitable for busy people who do not have the opportunity to spend hours on training. It consists of a brisk walk and an alternative walk. With such a load, certain processes in the body are stimulated, resulting in the burning of fat reserves.
It only takes him half an hour to do this. The program has 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 for a light run, changing your breathing.
- Then you need to run the same distance at maximum speed.
- And again go for jogging, restoring breathing.
Repeat all steps for 30 minutes.
Important:at the end of the exercise in the next 6 hours, the human body continues to lose extra pounds.
For easy running (jogging)
It is recommended for beginners not to run high speed marathons right away. The best way to start your exercise is to walk slowly with a gradual transition to running. As you walk, you can do lunges, squat and jump. Certain techniques must be followed:
- Breathe evenly and measuredly by inhalation through the nose and exhalation through the mouth;
- Keep your back straight with an eye forward;
- The knees are slightly bent, which will reduce the stress on the joints;
- The arms are bent at the angles and move along the body.
A little advice for women: on "critical days" if you feel sick, don’t overeat. Two days off will not hurt.
For nutrition
For nutrition while running, this is also a very important topic. The goal is to keep energy at the right level and prevent the toxic effect of lactic acid on ketone bodies.
Because we consider running as a way to lose 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 follow 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 overload, fluid intake must also be limited. The most 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 exercise, you need to replenish the spent carbohydrates with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (the individual time, but not earlier and later), you can eat without overeating and without following heavy food.
Best time to run
And, of course, failure 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, carbohydrates are lacking in the human body, which in turn takes up energy for training from body fat. In this case, you should run on an empty stomach.
- Running in the evening will help burn the energy accumulated during the day, and melt the fat. This is especially true for 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 you go to sleep, drink low-fat kefir or eat an apple.
As you can see, you can run for weight loss at any time that suits you - the main thing is right.
Although Jogging should not
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 vertebrates;
- Stomach ulcer and varicose veins;
- Myopia;
- Diseases of the endocrine system and bronchial asthma.
Also, you can not train for any ailments in the worsening phase and in inflammatory processes. Recent surgeries or injuries have also violated running.
With all this knowledge, you can safely do this interesting type of physical education. The process will be even more enjoyable if you call a friend or a friend to run.