Exercise has always been considered the most effective way to lose weight. They allow you to fight excess weight by burning a large number of calories in a safe way for the body. Diet Fat deposited on the abdomen and sides through proper nutritionWhen the subcutaneous congestion is gone, the skin becomes loose, and the body takes on a shape that is not what you dreamed of. Therefore, running for weight loss is exactly the sameWhatever you want!
How many calories are consumed?
How many calories do you burn while running? In just one hour of measured jogging or climbing stairs, the body loses one third of the calories of the average daily diet. That is, out of 1500 kcal, you can burn 500 calories. If you add proper nutrition to this method, then through simple calculations you can come to the conclusion that with the help of regular running you will lose the maximum number of kilograms in a short time.
Running burns calories. Table
| running type | Weight (kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| measured | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | 2033 |
| on the steps | 645 | 774 | 903 | 1029 | 2002 |
how to start running from zero
For every beginner, an ongoing program for weight loss should be drawn up. In addition, important nuances should not be forgotten.
Basic Rules
How to run to lose weight? So, follow the rules:
- Beginners are taught to run at least 3 times a week. Each run is 30 minutes. As soon as you feel that you have become accustomed to this load, move on to 45 minutes. The number of sessions you can do is 4 repetitions weekly. How much running you will have to do to lose weight in future depends on you.
- Doctors argue whether running in the morning is harmful for a person. Many studies prove that running in the morning is beneficial for weight loss. The explanation is simple - at this time of the day there is a very small amount of glycogen in the human liver. Therefore, the body must look for additional sources of its consumption, one of which is fat deposits. Therefore, the greatest amount of fat is burned during a morning walk. However, if you are unable to run in the morning, then do it in the evening. . Such activities will also be beneficial.
- Do a warm-up before jogging (including stairs). This will warm up the muscles, adjust breathing to the desired rhythm and prevent sprains.
- For exercise, choose clothing that does not restrict movement and sports shoes with comfortable soles.
- You should not run on asphalt or concrete. It is advisable to do it in specially designated places (for example, on the rubberized surface of the stadium, on dirt or grass).
- Purchase a heart rate monitor that will allow you to monitor your heart rate throughout the activity.
- You should not start running too fast. Feet should not be too far from the ground. You should not try to reach your buttocks with your heels and you should not lift your knees high. This technique will be useful to you in the future, when your body gets used to the stress and you can move on to more intense training. .
- You need to breathe through your nose. Listen to your body, catch the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but they need to try.
- Don't stop suddenly after jogging. Start at a faster pace, gradually slowing down. This is the only way you will give your heart the opportunity to calmly adjust to a different rhythm.
- At the end of the session, do some stretching. In the evening, you can take a warm, relaxing bath or foot bath.
- To avoid missing workouts in bad weather, workout at home. Treadmill for weight loss is an equally effective way to get rid of excess weight.
You don't need to go out to start exercising. Running on the spot for weight loss in your own apartment is no less effective for beginners. It is enough to open a door or window to let fresh air into the house. In addition, when it is not possible to do this on the street, you can run up the entrance stairs. The main thing is to breathe correctly.
Running program for beginners. Table
| one week | Operating Plan: run - walk [- run] (minutes) |
total duration Workout (minimum) |
|---|---|---|
| 1 | 12 | 21 |
| 2 | 2 - 2 | 20 |
| 3 | 3 - 2 | 20 |
| 4 | 5-2 | 21 |
| 5 | 6 - 1. 5 | 22. 5 |
| 6 | 8 - 1. 5 | 19 |
| 7 | 10 - 1. 5 | 23 |
| 8 | 12 - 1 - 8 | 21 |
| 9 | 15 - 1 - 5 | 21 |
| 10 | 20 - 0 | 20 |
maintain proper heart rate while running
To understand whether you are putting your health at risk, measure your pulse before and after running. Especially if you start training from scratch.
recommendations
- The normal heart rate while running for a trained person should be 120-130 beats per minute. A beginner should strive for this.
- Be sure to measure your pulse after running for 15-20 minutes. It should be equal to that observed before training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. While running, the heart rate should not increase above 140-150 beats per minute (increase from the initial value - not more than 70%). Once your heart rate reaches this range, start walking.
- If you can run (even at a very slow pace) with a heart rate of 120-130, this is already a good result for a beginner. In untrained people, the heart rate is permissible even with a slight acceleration. may exceed the norm. Do not worry, with regular training you will gradually learn to run at a lower heart rate. Until this happens, do not increase the intensity of the pace, even if you are almost walking and this loadSeems simple.
- The question of how much running you need to lose weight should be adjusted based on your heart rate readings. Exercising for 30 minutes every other day (with further increases in intensity) will soon prove beneficial for both cardiovascular training and weight loss. Will be fruitful for you!
Remember that by ignoring your heart rate while jogging, you may inadvertently weaken your heart muscle instead of strengthening it.
Heart rate norms while running by age. Table
| age years) | optimal heart rate contractions (per minute) |
maximum frequency heartbeat (just a minutes) |
|---|---|---|
| 20-25 | 120-150 | 200 |
| 26-30 | 115-145 | 195 |
| 31-35 | 115-142 | 190 |
| 36-40 | 110-140 | 185 |
| 41-45 | 105-135 | 180 |
| 46-50 | 105-130 | 175 |
| 51-55 | 100-128 | 170 |
| 56-60 | 100-125 | 165 |
| 61-65 | 95-120 | 160 |
| 66-70 | 95-118 | 155 |
| over 70 | 90-115 | 150 |
morning and evening interval running
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, the slow rhythm alternates from time to time with acceleration. Also the fat on the stomach and sides disappears very quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams of weight, and at a mixed pace - up to half a kilogram. The number of calories burned by running at intervals per day is the same as that spent on walking or doing any other type of exercise. Doesn't happen.
Benefits and rules
Running in intervals has another advantage - a slight increase in the load makes it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, it is an excellent alternative to expensive exercise equipment and trips to the gym. Running on the street and at home has its own rules, following which you will soon achieve your goal - losing weight in a short time:
- It is recommended to exercise for 20 minutes in the morning or evening at least 3 times a week.
- Run only after morning exercise, not before.
- Gradually increase the time and decide how much running you personally need to lose weight.
Interval running for weight loss is a sequence of tasks and loads for every day. A special system has been developed for beginners.
Advice
The sequence of actions to run the interval is as follows:
- You need to start your weight loss workout by putting on a weight loss belt (if you use one).
- Run slowly for 5 minutes, progressing from brisk walking to jogging.
- After this, increase the speed and run as fast as possible. Your body will tell you what time to run. Minimum - 2-3 minutes.
- Go slow and continue jogging while listening to your body. Even if you don't have the strength and want to stop, run at the slowest speed, but don't stand still. When climbing the stairs, try not to stop, aStep forward.
- As soon as you feel your heart rate and breathing coming back, run at a moderate pace.
- Now increase the speed again and repeat the entire complex again.
Interval walking program for weight loss. Table
| Time | Burden |
|---|---|
| 0: 00 - 3: 00 (3 minutes) | walking at a moderate pace |
| 3: 01 - 4: 00 (1 minute) | fast pace |
| 4: 01 - 5: 00 (30 seconds) | jogging |
| 5: 01 - 5: 30 (1 minute) | fast pace |
| 5: 31 - 6: 00 (30 seconds) | Jumping in place "feet together - feet apart" |
| 6: 01 - 7: 00 (1 minute) | fast pace |
| 7: 01 - 7: 30 (30 seconds) | Side jumps in place, feet together |
| 7: 31 - 8: 30 (1 minute) | fast pace |
| 8: 31 - 9: 00 (30 seconds) | jogging |
| 9: 01 – 10: 00 (1 minute) | walking at a moderate pace |
A large number of reviews left by people who have experienced interval running for weight loss say that the results are impressive. According to some reports, with the help of this type of training, you can lose up to one kilogram per week.
What to eat and drink while running?
Particularly impressive results await you if you adhere to proper nutrition. If you start jogging to lose weight, select your meals taking into account some of the features of this type of training. should go.
tips and tricks
- It is better not to eat anything before training. How many calories do you burn if you run? nobody! When you eat, the body begins to process glucose from the stomach, leaving the stored fat layers untouched. Furthermore, exercising on a full stomach is inconvenient and even harmful! If you're very hungry, snack on low-fat cottage cheese or drink a glass of 1% kefir.
- You can drink maximum 1 glass of water half an hour before running. You can also drink tea with sugar, coffee or juice.
- It is not advisable to drink alcohol during and immediately after training. It is advisable to drink small sips of water or rinse your mouth if necessary. After half an hour or an hour you can drink as much fluid as you want.
- You should not eat anything before 2 hours of cardio exercise.
- Be sure to eat high-protein foods after your morning run. Food from a sports nutrition store will also do. The amount of protein consumed should not be less than 0. 5 and not more than 0. 7 grams per 1 kilogram of weight.
- If you run in the evening, to lose weight quickly, it is better to have a light dinner (for example, vegetable salad with chicken breast and kefir).
- Food that contains fat is not recommended.
Recommended and prohibited products
The following foods will provide the body with energy for every day (food that can be consumed only after training):
- dry fruits;
- natural honey;
- Tomato juice (freshly squeezed);
- pasta (you need to cook it so it's still slightly moist);
- Rice (any);
- Curd (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grain cereals;
- Potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- fast food;
- Eggplant;
- Cabbage;
- radish;
- radish;
- mushroom;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for losing weight
Running (including stairs) involves active physical activity, resulting in the breakdown of fat and the release of large amounts of thermal energy. The body may begin to sweat to cool the heated body. Fluids keep us from overheating. Prevents it from happening.
The weight loss belt is designed in such a way that it heats the body in the areas where it is necessary to lose excess fat. The same thing is the cling film, which is wrapped around the thighs and abdomen, resulting in joggingWhen fat is broken down more actively under the influence of heat.
The principle of operation of the device is simple - the body, realizing that it cannot cope with the cooling function, begins to produce even more sweat. At the same time, fat is broken down more actively, allowing youCan remove extra pounds faster.
The belt is especially useful for people who use interval running to lose weight and climbing stairs to lose belly fat. The contraction of the abdominal muscles while running will be an additional load. This will enhance the effect, will help remove fat deposits and tighten the skin on the abdomen.
Running or cycling: what is better for losing weight?
Many people prefer both methods to maintain their figure in good shape. Reviews of those who want to lose weight differ in this regard. Everyone chooses what he likes best. However, each typeIt is worth paying attention to the benefits of training.
Benefits of cycling
- Cycling is a much less dangerous sport than running.
- Cycling does not put as much pressure on the joints and spine as running does.
- Cycling puts a more comfortable load on the muscles without shock and stress.
- Even if you are overweight, you can ride a bike without any fear.
- Cycling allows you to get exercise and see interesting places at the same time while traveling. It is a wonderful tool for those who like long trips.
- Although cycling burns fewer calories than interval or regular running, you can cycle for longer periods of time without exerting yourself as much.
Normal driving will have little positive effect. Therefore, to really lose weight, you need to ride fast.
benefits of running
- Running is considered one of the best types of physical activities for human health and for fast weight loss.
- Jogging down the street and up the stairs uses the maximum number of muscles.
- The body also burns more energy while jogging than while cycling.
- A runner will need 2-3 times less time than a cyclist to lose the same amount of excess weight.
Does running help you lose weight quickly and efficiently? Definitely!
Contraindications and precautions for jogging
Intervals and any other running, in addition to having a positive effect on the human body, can also cause some harm. Therefore, it is better to choose a more gentle way of losing weight for people with the following diseases:
- heart and vascular diseases;
- Spinal cord injuries and disorders;
- any chronic disease during exacerbation;
- Knee joint problems;
- cold or flu;
- high degree of obesity;
- Serious gynecological diseases.
Listen to the state of your body. If you feel unwell, reschedule your race for the next day. Learn to differentiate muscle soreness from other causes of pain after exercise. Monitor your pulse. A fast pulse may indicate heart failure.
weight loss reviews
Reviews from people who have experienced this remedy can help you determine whether running helps you lose weight or not.
- "I don't like diets, and I'm not a marathon runner! I'm generally someone who loves to eat. I decided to start playing sports. Didn't have time to go to the gym, so I joined up with a friend. "Who used to run every morning with a weight loss belt (to remove belly fat). The results are impressive. In a month I lost 4 kg of weight that I had gained during the holidays, breathing became easier and IGot a lot of energy. Is it possible to lose weight by running? Definitely! "
- "My legs started hurting in the evening. First I started taking pills, then the doctor gave injections. But health is more valuable, and I decided to go jogging in the morning. I didn't notice any noticeable changes immediately. I realized it onlyIt happened after a month, when I spent the whole evening without pain in my legs. Now I also take my wife with me for morning walks. She has already lost 3 kg and wants to lose more weight. Is trying. "
- "Everything needs to be done wisely. I did interval running. I trained on a paved path in a nearby park. My legs started hurting. Then I tried to start running on dirt roads. The pain is gone. I just want to say one thing - I don't know any system of weight loss that is more effective than running intervals with a belt! ''
Running or cycling, jogging down the street or jogging in place for weight loss, with or without a belt, in the morning or in the evening – the choice is yours! Adhere to the correct system of physical activity, healthy lifestyle and distribution of nutrition, and your body will delight you with beauty and harmony.