It is difficult to find a more versatile tool for weight loss as Jogging. Running for weight loss allows not only to burn calories, increases stamina and strengthens the General physical condition of the body. In this article we will tell you how to run to lose weight and to get the maximum health benefits and give you exercise plan for weight loss for beginners running.
The benefits of running for weight loss
Running is the most expensive of the body, which allows you to create a caloric deficit, which is essential for weight loss. It is also useful to reduce the appetite and speed up metabolism. While running:
- muscle load is distributed evenly, which gives the opportunity to tighten all body
- burn fats
- is cleansed of toxins
- increases endurance
- secretes the hormone endorphin, which ensures a positive attitude
Just three months you can notice significant changes. Begins to dissolve extra pounds, increase muscle tone, shortness of breath will disappear and the skin becomes more elastic.
Running for weight loss must be accompanied by proper nutrition. Therefore, together with training, it is desirable to overcome the cravings for carbohydrates and fatty foods, the only way to run the "mechanism" to lose extra pounds.
How to run to lose weight
When first trying to lose weight through running don't just wait for the result. Often the workout wear, but do not bring the desired result. You should know that to start the process of weight loss enough 20-minute sessions. Reach out to active burning is just 40 minutes of continuous running. Then the body uses not only accumulated in the liver as glycogen (fuel for the first 40 minutes), but moves to the body fat. High metabolic rate is maintained for five hours after exercise, and this means that to lose weight you do not even after a workout!
Morning Jogging is more effective for weight loss because of a calorie deficit on an empty stomach, begins the process of fat burning. The evening run is also good. Because of the growth of the pulse you get rid of the day's experiences. Do not delay the evening training session and finish it 2-3 hours before bedtime.
Remember that running more than 70 minutes, can not lead to fat loss, and muscle loss. This is due to the rapid decline in glycogen storage in the muscle through prolonged exertion.
Start the exercise bit Jogging, gradually increasing time and distance. Breathing while running should be uniform and not unusual. The running pace should be one where you can drive and easy to talk with someone.
Everyone wants to look good in the summer on the beach. But we recommend not to solve the problems as they come, and do exercise regularly. This allows you to get a good picture, but most importantly, a healthy body always and not only when you need to wear shorts or a swimsuit.
Running for weight loss summer
Exercising in the summer high temperatures add stress to the body and the heart. So you need a more careful approach to the beginning of the exercise and listen to your feelings. If you feel that you are not feeling well or clocked pulse – stop running, and make an appointment with a cardiologist. I don't think that a single run you can lose 1-1,5 extra pounds, if it happened, it was due to dehydration.
Summer drive carefully, watching and feeling the heartbeat. Increased temperature, even in the evening, promotes rapid heart rate. Also more intense in the summer you need to drink during exercise. But the long crosses. If you are going to run, for example, is more than 50 minutes, then be sure to grab a bottle of water. If the exercise is short – you can drink it after. Try a summer run in the mornings or evenings, when temperatures are lower.
Running for weight loss the winter
In the winter, the options can be up and running on the treadmill in the gym or on the street. Don't go for a run out, if the road where you have to drive is not cleared. In the snow you can run, but keep in mind that this is a high risk area of injuries. Winter running is much more effective than summer – fresh air and cold to help speed up the metabolism, leading to intense burning of calories.
Lose weight running can you and from home. And we are not talking about a treadmill. One of the varieties of drive limited can be Jogging in place at home. Don't forget to give enough oxygen to the room after opening the window, if the street is not very cold. Running in place, of course, do not work some of those muscles that are involved in the natural running. But, however, it can be output, if there is heavy rain or hall of the track have no chance to get.
Running weight loss legs
Many people wonder the local diet. Despite the fact that running provides a complex load, loss weight locally can be confirmed. For example, if the goal is to give an extra load on the foot and calf muscles – it is possible to run up the stairs. Increase the intensity, and descent to serve guests. This type of training is best used when you already have experience running, say half a year and you are not new. Early to practice running stairs is not recommended, due to the fact that the ligaments and muscles begin to strengthen gradually increase the number of countries (time and distance), and only then proceed to the local loads.
Running for weight loss stomach
The stomach is also one of the most problematic areas, the purpose of which is to put in the first order. The heart load when running to promote blood circulation of the depot fat in the waist area, thereby reducing its volume, and work the muscles to help tighten the abs. Remember that the duration of exercise to burn fat has to be at least 40 minutes. Do better on an empty stomach, and not eat for half an hour after my run. So, you can create a calorie deficit which forces the body to compensate for that fat depots in the abdominal area.
Exercises for the person to search, press while running
In order to pump up press during the treadmill workout, you can do the exercise, running with raised knees. This exercise can be performed while the warm-up. Such an exercise might look like this:
- Jogging 2 minutes
- 15 meters running with high lifting hips
- Back To The Jogging
- 15 meters run zahlen you Shin
- Back To The Jogging
- 15 meters to the right side step
- Back To The Jogging
- 15 meters on the left side of the step
And the end of the exercise, working the abdominal area has five sets running with high lifting hips:
- 15 meters running with high lifting hips
- Back To The Jogging
- 15 meters running with high lifting hips
- Back To The Jogging
- 15 meters running with high lifting hips
- Back To The Jogging
- 15 meters running with high lifting hips
- Back To The Jogging
- 15 meters running with high lifting hips
- Back To The Jogging
Get a great workout and beginners, and a full-fledged training.
Although it is not necessary to be overly zealous at the first training – slimming in the waist area lengthy process, which requires at least 6 weeks of regular exercise. The only way the muscle fibers to achieve the level of training, which allows you to start to do more intense complex, aimed at creating a press relief.
Interval running weight loss
Interval running is a real godsend for those who want to lose weight. His technique allows you to achieve maximum results in a short period of time. Before resorting to this method should ensure there are no problems with the cardiovascular system. Also, make sure that you can learn what aerobics and then you never exercise need not be boring.
Interval running weight loss offers a method to run, when high-intensity running (fast), has been replaced by a calm Jogging or walking recovery heart rate. Example workout:
- 100 meters walk to the active pace (warm-up)
- 100 metres – Jogging (regulation of breathing rhythm)
- 200 meters run fast
- Quiet 100 meters Jogging or fast step
- p 3 and 4 alternately repeat 3-5 times
Properly performed interval running, start the process of weight loss, which can take up to six hours after a workout.
Training beginners is not recommended the use of interval running, you can use a specially prepared exercise plan for weight loss, if you are a beginner.
First, you need to strengthen the muscles and ligaments. Use the program below in order to get involved, and after 3-4 months I'm not trying to experiment.
Training program
Program running for weight loss is made individually, taking into account the physical condition, age, gender and other characteristics.
The table below illustrates a sample weekly workout plans tailored for beginners:
| The day of the week | Workout plan |
| On Monday | 10 minutes walking+20 minutes Jogging |
| On Tuesday | Stay |
| environment | 10 minutes walking +25 minutes of Jogging |
| On Thursday | Stay |
| Friday | A 7-minute walk+25 minute jog |
| On Saturday | Stay |
| On Sunday | A 7-minute walk+30 minutes of Jogging |
This momentum must be observed for 1-2 months. Then, depending on the durability and dynamics of weight class, you can reduce the amount of exercise a week, increasing their length and adding other exercise.