Everyone knows that running can help you lose weight. But almost no one is informed that there is a proper race to lose weight. After reading this article, it will be clear the reasons for the lack of desired results in many people who opted for this type of improvement in their figure.
The benefits of running
Starting with running, you will do 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 get stronger;
- The lungs increase vital volume.
In the running process, breathing and heart rate become more frequent, speeding up metabolic processes and burning excess fat. But you can only lose weight by doing it the right way.
An important point:running for 15-20 minutes will not make your body leaner, although the healing effect is obvious.
It is recommended to start running two to three times a week, gradually reaching daily workouts with two days off.
And don't use weighing materials, especially for beginners. These devices are primarily used by athletes to strengthen leg muscles and increase speed during competition.
So how do you need to run correctly to improve your physical fitness.
Types of running to lose weight
For a better understanding of the effectiveness of a particular type of running, you need to understand the body's working mechanism during various loads:
- Light jogging forces muscles to extract energy from sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of this charge. After breakfast after training, you cannot lose weight as the lost sugar will return.
- Running for more than 1 hour causes the body to break down fat. Externally, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, energy starts to replenish itself from protein, thus reducing muscle mass.
- During the alternation of brisk running with light jogging and walking, a powerful fat-breaking process begins.
At the same time, there is a certain pattern - a person with a larger body mass burns more calories.
It follows that you need to run to lose weight for an hour, but no more than 1 hour and 15 minutes or at intervals.
about the running interval
This type is best suited for busy people who don't have the opportunity to devote an hour to training. It consists of alternating brisk running and recovery walking. With this charge, certain processes in the body are triggered, leading to the burning of fat stores.
It only takes half an hour to do this. The program consists of 4 steps:
- The first 100-meter walk is done at an accelerated pace, which helps the body prepare for the load.
- For the next 100 meters, do a light run, adjusting your breathing.
- So you need to run the same distance at full speed.
- And go back to running, restoring breathing.
Repeat all steps for 30 minutes.
Important:at the end of the workout in the next 6 hours, the human body continues to lose extra pounds.
About easy running (running)
A recommendation for beginners is not to run marathons at high speed right away. The best way to start your workout is to walk slowly, with a gradual transition to running. While walking, you can lunge, squat, and jump. Certain techniques must be followed:
- Breathe evenly and moderately, inhaling through your nose and exhaling through your mouth;
- Keep your back straight with your eyes straight ahead;
- 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 don't feel good, don't try too hard. Two days off won't hurt.
about nutrition
As for running nutrition, this is also a very important topic. The goal is to keep energy at the proper level and prevent the toxic effect of lactic acid on ketone bodies.
As we consider running a way to lose weight, it is allowed to eat before training for a maximum of one and a half hours.
Before the training
At the same time, you should not rely on cereals and pulses, 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 the excessive load, fluid intake should also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before the race. But during the race, you need to drink in sips - 2-3 every 2 km.
after running
At the end of your workout, you need to replenish your spent carbs with a glass of tomato, apple, grape or citrus juice.
After about 20 to 40 minutes (time is individual, but not before or after), you can eat without overeating and without leaning on heavy food.
best time to run
And, of course, you can't stop talking about the best time to train 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 consume energy to train from body fat. In that case, you should run on an empty stomach.
- Running at night will help burn off the energy accumulated during the day, causing the fat to melt. This is especially true for office workers who are forced to sit at their computer all the time. To lose weight, it's 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 to lose weight any time it's convenient for you - the main thing is right.
who shouldn't run
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 cannot train for any diseases in the exacerbation phase and 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 enjoyable if you call a friend or friend for a run.