Running to lose weight is a productive and profitable sport. The effectiveness is that all muscle groups work during the lessons. To lose weight, it is important to run properly and enjoy the benefits of exercise. Determine which technique is most suitable for losing weight and create an approximate program for beginners.
To lose weight in the evening or morning run - you decide. Choosing the right sportswear for running and choosing a training place is half the battle. Running exercises to lose weight can be done at home or outdoors. It is important to use proper running and breathing techniques. There are many programs to lose weight, have their own advantages and disadvantages, are ideally designed by a trainer to take into account individual characteristics and possible contraindications for running to lose weight.
To have a beautiful and fit body, it is important to make physical activity an integral part of your life. Many people think that it is enough to follow all kinds of nutritious diets to lose weight. Yes, get rid of extra pounds with a limited diet. However, the skin will remain pale and sagging, and the muscles will be weak. Physical activity is very important. Running to lose weight is an effective exercise. Exercise burns fats and speeds up metabolism, saturates the body with oxygen, strengthens muscles and restores the function of the nervous system.
Running to lose weight
In the context of modern realities, our way of life cannot be called correct. Daily stress, snacks, limited physical activity, lack of sleep help the body to begin to accumulate fat, which is difficult to get rid of.
The effectiveness of jogging to lose weight:
- During the run, all the muscles begin to work.
- Cholesterol levels fall.
- Running speeds up metabolism.
- Improves the functioning of the cardiovascular system.
- The circulatory system is saturated with oxygen.
- The body is cleansed of toxins and toxins.
- Improves coordination of movements
- Improves the body's resistance to any infections.
Running is for everyone. After all, this is a natural process, by nature. It does not require special training and any skills. Just a properly designed running program to lose weight and adapt to the technique.
Proper running technique to lose weight
Before talking about what is the right way to lose weight, first of all, determine the technique of running.
It is important to keep a diary that records work time, walking, calories per day, and weight. This will allow you to track your progress and predict your regimen. Exercise should be enjoyable for the person who is losing weight and should not cause fatigue and shortness of breath.
Escape
Running 3-4 times a week is recommended. You need 3 months of intensive training to lose extra pounds. Warm-up exercises before class (8-10 minutes). Then run for 8-12 minutes. The speed increases (the process does not take more than 10 minutes). The exercise ends with a walk (15 minutes).
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The frequency of runs in the second month is the same as the previous one. However, the stage is based on physical exercise, not running. Warm up in the first week (10 minutes), then run for half an hour. The exercise ends with walking and stretching (10 minutes).
In the second week, it is recommended to start the lesson with a 10-minute sports walk and continue with a 15-minute accelerated run up the stairs. 10 minutes of jogging and 7-10 minutes of walking.
In the third or fourth week of the second month, classes begin with an 8-10 minute warm-up and a 10-12 minute run. Finish with rope jumping (5-8 minutes) and walking (8-10 minutes).
The third month will be difficult. The first week of training begins with a warm-up and a 40-minute run. The lesson ends with a 8-12 minute walk. Training begins in the second week. The 40-minute run ends with a slow walk and stretching. At the end of the month, the session begins with a 5-7 minute walk, a run uphill (12-15 minutes), then a run (5-7 minutes) and ends with an 8-10 minute walk.
Running with obstacles: steps, mountains, serpentines - energy will be expended faster, so the process of losing weight will accelerate.
service run
The fight against excess weight is carried out with the help of a shuttle run - this is an exercise for short distances (not more than 100 meters). One of the features of the lessons is that the athlete stops and touches the sign while passing a segment. Training will improve coordination, develop endurance and get rid of extra pounds.
Sprint
The peculiarity of this run is the fastest possible speed. Due to the excessive cardio load, classes in this sport alone are not recommended by doctors.
Inexperienced Sprint Program:
- Warm-up exercises - 15-20 minutes, light running and stretching.
- Sprint race from 100 m to 2-6 km. Newcomers run 300 or 500 m.
- The workout ends with a 15-minute walk or stretch. This will reduce muscle pain and "cool down".
Running-sprint is combined with stretching and physical exercises. This is an important point that accelerates the weight loss process.
intermittent running
It is good to run intermittently to lose weight. The benefit is that fat is burned even after training. A feature of running is the constant change of speed.
Exercises last 3-4 times a week and last from 10 to 35 minutes. There is a warm-up before class. The training ends with a walk.
Interval running software:
- Start with a run - 5 minutes.
- Acceleration is given - 3 minutes.
- The tempo is lost until the heartbeat and breathing return to normal.
- Move for 6-10 minutes at medium speed.
The way to lose weight is to replace a 1-minute run with a 4-minute brisk walk. Time is gradually decreasing.
short distances
Short distance running is recommended by many coaches. Training requires a minimum of time and problem areas are corrected quickly.
Short-distance activities include:
- service run;
- sprint;
- intermittent running.
Exercising with increasing load "dries" the muscles.
Long distance running
Running long distances to lose weight also improves the functioning of the nervous system, heart and blood vessels. For effect, it is recommended to add physical exercises and interval training elements to the program.
If you want to lose weight, running technique is important. However, according to professionals, the place of future training is more important.
- Stairs. An effective way to lose weight. Especially if you have cellulite. It is enough to run to the 5th floor every day. Start 2-3 times. The load increases every day. The combination of running with a bandage on the stairs will give the greatest effect.
- Stadium. Equipped with a special coating that will prevent you from getting injured and slipping. In addition, like-minded people come to the stadium and will not let you rest.
- Asphalt road. A popular place to run. Many doctors are reluctant to run on the sidewalk due to the possibility of vascular damage. It is recommended to buy shoes with shock absorbers that will soften the impact force.
- gym. Sprint training is suitable for service running.
- Houses on the runway. It is a great way to increase and decrease the load during the training process. Start with warm-up and slow walking (8-10 minutes). The speed increases to 6-7 km / h (4-6 minutes, slope - 6 degrees), then - 7-10 km / h. The lesson ends with a high-speed run (3 minutes, no slope) and a walk.
To get rid of extra pounds is to run on the spot. Suitable for those who are ashamed to play sports in public places. You should train at home for 15-20 minutes every day. They do this in two ways: by raising the knees to the chest or by touching the back of the thighs with the heels. Systematic exercise will help you lose up to 5 kg in 1 week.
Weight loss program
Coaches recommend sticking to a training program. You have to run every day. You need to pay attention to your heart rate during the training process. Normally, they do not exceed 50-60% of the initial figure.
Fat burning occurs with a 75% increase in heart rate.
The mandatory rule of the program is to increase the training time by 3-4 minutes a week. It is recommended to run at least once every 4 weeks to avoid overloading the muscles.
Running type |
Calorie intake for 1 hour per 1 kg of body weight (kcal) |
Calorie intake per 60 kg weight (kcal) |
|---|---|---|
Classic running |
13. 3 |
798 |
Running up the stairs |
12. 9 |
774 |
Classic download program:
- 1 month. There is the development of the heart, muscles, the development of proper breathing. In the first week, classes last 15 minutes. Training takes place at a slow pace without acceleration. The time is increased by 5 minutes each week. In the third week, the classic run can be replaced by acceleration (approximately 8 minutes).
- 2 months. Adaptation. It is recommended to add physical exercise (8 minutes). Allow 15 minutes for warming up. Classic running with acceleration and rhythm change.
- 3 months. Fat burning. The duration of the training is up to 1 hour. 40 minutes are spent on running, and the rest is spent on intense exercise, lying down, warming up.
Pay attention to your feelings. If during the transition to the stage the body "expresses" darkness in the eyes, severe shortness of breath, inaccessibility in the form of tachycardia - they remain in the previous stage.
How to run to lose weight?
Many people think that running is an easy activity, but it is not. Everything is important in the training process: proper breathing, heart rate, load, speed, equipment and even running time.
For many, it is lesson time that is the subject of controversy. Some believe that it is better to run in the morning to lose weight, while others think that running in the evening is an option to get rid of extra pounds.
Morning run - 6. 30 to 7. 30. In this case, physical activity is maximally absorbed by our body. There is no point in worrying about exercising every morning. Engaged in one day.
Unfortunately, this time is not suitable for everyone, but you should not be upset, because there are alternative peaks of activity - from 11. 00 to 12. 00, from 16. 00 to 18. 00.
During the run, they watch their breathing, heartbeat and pulse. Restoration of normal rhythm does not take more than half an hour after the end of the lesson. With the help of special electronic gadgets, they control the pulse, heart rate, distance traveled and even the number of steps.
The surface on which the run is made is also important. It is better not to train on asphalt. If it is possible to cross a forest park or dirt road, they are preferred. If this is not possible, special shoes with shock-absorbing soles are selected.
If you want to escape, the temperature is also taken into account. Trainers recommend not training in the heat (temperature above 25 degrees). They run in the morning in summer. Exercise is also not recommended in severe frosts, due to the possibility of extreme cold or viral infection.
The way of training is changed so that the process does not look monotonous and monotonous. The ideal choice would be to prepare the route in advance.
As for the length of the run. It does not last more than an hour and not less than 30-40 minutes. The process of burning fat, in a monotonous state of training, begins after the specified time.
If you want to run, the level of physical fitness is taken into account. In case of obesity, experts recommend starting with a walk. 20 minutes for the first time. The training is held every day. The time is increased by 5 minutes with the next lesson. After 3 weeks, they begin to increase the pace.
If you feel an increase in strength, activity, vitality and good mood after a run, the exercise will be right. Reduce the load in case of insomnia, fatigue, irritability.
It is recommended to listen to your body during the training process. They change the pace, accelerate, bend to understand which load will be optimal.
It is important to walk at the end of the workout to normalize breathing and heart rate. After training, you can take a cool shower and drink a glass of water. Eat breakfast 1 hour after the run.
If you want to lose weight, combine physical training with proper nutrition. It is recommended to prevent this:
- flour, sweet, fried;
- alcohol;
- dinner.
Put vegetables, fruits, cereals, white meat. Don't forget about fluids. It is recommended to drink at least 1. 5 liters of water a day. Eat 1, 5 hours before class.
After the first exercises, the muscles will constantly ache and ache. This period should be experienced and you should never give up classes.
Possible contraindications to running to lose weight
Unfortunately, there are people who are not recommended for heavy loads. Contraindications to running include:
- Diseases of the heart and blood vessels.
- Hypertension, often accompanied by seizures.
- Flebeurism.
- Acute cold, fever.
- inflammatory processes.
- Diseases of the thyroid gland.
- Asthma and other pathologies of the respiratory system.
If you have any chronic disease, if you want to lose weight on the run, consult a doctor.
Running to lose weight: choosing the right equipment
Choosing clothes for sports is important. After all, comfort and convenience during the run depends on its quality.
Narrow and bulky equipment causes anxiety and restlessness during lessons. If they decide to run in the winter, they choose special thermal clothing that retains heat and protects from the cold.
An important part of a runner's clothing is shoes. It is not recommended to wear narrow sneakers. They will rub your feet and prevent normal blood flow.
Wear seamless socks that allow moisture to pass through. Choose sneakers and shock absorbers with a mesh surface on the toe and bottom to allow the foot to breathe. Thin soles are not suitable for running on asphalt. There is a possibility of injury after contact with a hard surface.
If you decide to run in the summer, sports clothes that absorb moisture and breathe in hot weather are preferred. A lightweight non-absorbent synthetic shirt is suitable for this.
In hot weather, they wear shorts instead of pants and leggings. Do not forget about hats that will protect from the sun and heat.
Breathe properly while running to lose weight
During running, the normal respiratory process increases the flow of oxygen to the muscle tissues and does not allow the heart and blood vessels to become overloaded.
Breathing rules:
- Classic running. Deep breath, 3 steps, breath. If there is not enough air, reduce the number of steps to 2.
- Sprint or interval running. Take a deep breath and exhale sharply. Exhaling air from the chest allows you to take a deep breath later.
Many people believe that they breathe through their noses during the training process. If you breathe with your mouth on the street, all the dust and harmful bacteria will penetrate the bronchi and trachea.
Girls dream of having a beautiful body and toned body. However, not everyone has the opportunity to go to expensive gyms, where the whole process is managed by a personal trainer. Running is an excellent alternative to sports cars and an effective way to lose weight. This sport will improve health, develop endurance, improve the functioning of almost all systems and organs.