Everyone knows that running can help you lose weight. But no one knows that it is the right way to lose weight. After reading this article, it will become clear why many people who have chosen to develop in this way do not have the desired result.
The benefits of escaping
By starting to run, you will provide an invaluable service by filling your body with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- The bones will be strengthened;
- Lungs will increase vital volume.
Breathing and heart rate become more frequent during jogging, thus speeding up metabolic processes and burning excess fat. But you can lose weight by doing it right.
An important point:Running for 15-20 minutes will not make your figure thinner, although the therapeutic effect is obvious.
It is recommended to start running two or three times a week, and gradually get to daily training by resting for two days.
Do not use weight materials, especially for beginners. Athletes often use such devices to strengthen the leg muscles and increase speed during the race.
So, how to run properly to increase your physical fitness.
Types of running to lose weight
To better understand the effectiveness of a particular type of running, you need to understand the working mechanism of the body during different loads:
- Light jogging forces the muscles to get energy from the sugar (glycogen) stored in the liver. It is usually consumed 40 minutes after such a load. You can't lose weight after breakfast after a workout because the lost sugar comes back.
- Running for more than 1 hour causes the body to break down fats. Externally, it is characterized by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, energy begins to saturate with proteins, and thus muscle mass decreases.
- During the change of fast running with light running and walking, a strong fat breakdown process begins.
At the same time there is a certain pattern - a person with a larger body weight burns more calories.
It turns out that to lose weight you need to run for more than 1 hour and 15 minutes or at intervals.
About intermediate running
This type of one-hour workout is more suitable for busy people who do not have the opportunity to spend time. The alternative consists of a fast run and a recovery walk. Such a load triggers certain processes in the body and causes the burning of fat reserves.
It only takes half an hour to do this. The program consists of 4 stages:
- The first 100-meter run is done at a brisk pace, which helps the body prepare for the load.
- Go for a light run for the next 100 meters, adjusting your breathing.
- Then you have to run the same distance at maximum speed.
- Go running again, catch your breath.
Repeat all steps for 30 minutes.
Important:At the end of the next 6 hours of exercise, the human body continues to lose weight.
About easy running (running)
One recommendation for beginners is not to run high speed marathons right away. The best way to start training is to walk slowly, gradually running. You can pull your lungs, squat and jump while walking. Some techniques must be followed:
- Breathe in and out evenly through nasal inhalation and exhalation through the mouth;
- Keep your back straight while looking forward;
- 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: if you feel bad on "critical days", do not overload yourself. Two days of rest does not hurt.
About nutrition
When it comes to nutrition while running, this is a very important issue. The goal is to maintain a proper level of energy and prevent the toxic effects of lactic acid on ketone bodies.
As we consider running to be a means to lose weight, it is allowed to eat no later than an hour and a half after training.
Before training
At the same time, you should not rely on cereals and legumes, potatoes and eggplant, mushrooms and cabbage, as well as radishes and spinach. Do not eat fatty and fried foods.
Fluid intake should also be limited to relieve the kidneys, blood vessels and heart from overload. The maximum recommended dose is a glass of water or sweet tea half an hour before the run. But when running, you need to drink with a sip - from 2 to 3 every 2 km.
After fleeing
At the end of the workout, you should fill the spent carbohydrates with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time is individual, but not before and after), you can eat without overeating and without relying on heavy foods.
The best time to escape
Of course, we can not talk 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 does not have carbohydrates, which forces you to take energy from body fat to train. In this case, you should run on an empty stomach.
- Running in the evening will help burn the energy stored during the day and will cause the fats to melt. This is especially true for office workers who are forced to sit at a computer all the time. It is better to run after a light supper for at least an hour to lose weight. And drink low-fat kefir or eat an apple before bed.
As you can see, you can run to lose weight at any time that is convenient for you - the main thing is true.
Who should not run away
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;
- Gastric ulcer and varicose veins;
- Myopia;
- Endocrine system diseases and bronchial asthma.
Also, you can not train for any disease in the inflammatory phase and inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely do this attractive physical training. If you call a friend or a friend for a run, the process will be even more enjoyable.