Everyone knows that running can help you lose weight. But hardly anyone is aware that there is proper jogging to lose weight. After reading this article, it becomes clear the reasons why many people who have chosen this kind of improvement in their shape are lacking the desired results.
The benefits of running
When you start jogging, it provides an invaluable service to your body, providing health and strength:
- The blood will be saturated with oxygen;
- The heart and the whole vascular system are strengthened;
- The bones will be stronger;
- The lungs increase vital volume.
As you run, your breathing and heart rate become more frequent, speeding up your metabolic processes and burning out excess fat. But you can only lose weight with it if you do it right.
An important point:if you run for 15-20 minutes, your shape will not be slimmer, although the healing effect will be obvious.
We recommend that you start running two to three times a week, gradually reaching your daily workouts with two days off.
And don’t use weighting materials, especially for beginners. Such devices are primarily used by athletes to strengthen the leg muscles and increase speed during competition.
So how to run correctly to improve physical fitness.
Types of jogging for weight loss
To better understand the efficiency of a given type of running, you need to understand the mechanism of body work under different loads:
- Light jogging forces the muscles to gain energy from the sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of such loading. You can’t lose weight after your post-workout breakfast as the lost sugar will come back.
- If you run for more than 1 hour, your body breaks down fat. Externally, this is determined by difficulty breathing and fatigue.
- If you run for more than 1 hour 15 minutes, energy begins to recharge from the proteins, thereby reducing muscle mass.
- During the alternation of fast running, light running and walking, a powerful process of fat breakdown begins.
However, there is a certain pattern - a person with a higher body weight burns more calories.
It follows that you must jog for one hour, but not more than 1 hour 15 minutes or at intervals, to lose weight.
About the interval run
This type is better suited for busy people who don’t have the opportunity to spend an hour training. It consists of an alternation of fast running and restorative walking. Under such a load, certain processes start in the body, which leads to the burning of fat reserves.
It only takes half an hour. The program consists of 4 stages:
- The first 100-meter walk is done at a fast pace, which helps the body prepare for the load.
- For the next 100 meters, go for a light run, adjust your breathing.
- You must then run the same distance at maximum speed.
- And go jogging again, restore breathing.
Repeat all steps for 30 minutes.
Important:at the end of the workout for the next 6 hours, the human body will continue to lose the extra pounds.
About easy running (jogging)
Advice for beginners not to run high speed marathons immediately. The best way to start your workout is to walk slowly and gradually switch to running. You can go rowing, squatting and jumping while walking. Some techniques need to be followed:
- Breathe evenly and measuredly by inhaling through the nose and exhaling through the mouth;
- Keep your back straight looking ahead;
- The knee is slightly bent, which reduces the load 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 feel bad, don't overload yourself. Two days off does not hurt.
About nutrition
As far as nutrition while running is concerned, this is also a pretty important topic. The goal is to maintain adequate energy levels and prevent the toxic effects of lactic acid on ketone bodies.
Since running is considered a means of losing weight, you should eat for up to an hour and a half before training.
Before training
However, you should not rely on cereals and legumes, potatoes and eggplants, mushrooms and cabbage, and spinach radishes. Do not eat fatty and fried foods.
Fluid intake should also be restricted to relieve kidneys, blood vessels, and the heart from overload. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But while running you have to drink in sips - from 2 to 3 every 2 km.
After running
At the end of the workout, replace the carbs used with a glass of tomato, apple, grape or citrus juice.
After about 20 to 40 minutes (the time is individual, but not sooner and not later), you can eat without overeating and heavy meals.
The best time to run
And of course you can’t help but talk about what is the best workout time to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which causes it to absorb energy from body fat for exercise. In this case, you should run on an empty stomach.
- Running in the evening helps to burn the energy accumulated during the day, which leads to the melting of fat. This is especially true for office workers who are forced to sit at a computer all the time. To lose weight, it’s best to run after a light dinner in at least an hour. And before going to bed, drink low-fat kefir or an apple.
As you can see, you can start losing weight at any time that’s right for you - the point is, it’s right.
Who Shouldn't Have Law
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;
- Diseases of the endocrine system and bronchial asthma.
Furthermore, you cannot train for any disease during the exacerbation phase and inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Equipped with all this knowledge, you can safely do this fascinating physical education. The process will be even more enjoyable if you invite your friend or boyfriend to run.