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 is the breakdown of fat deposits in the stomach and sides through proper nutrition. When the subcutaneous deposits are removed, the skin sags and the body takes on a shape that is not what you dreamed of. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories do you burn when you run? In just one hour of moderate jogging or running up the stairs, the body loses up to a third of the calories of the average daily diet. That is, from 1500 kcal you can burn 500. If you add the right food to this method, 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.
Calorie expenditure during running. TABLE
| Type of running | weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Cautious | 412 | 465 | 525 | 580 | 635 |
| interval | 665 | 798 | 931 | 1060 | 2033 |
| On the stairs | 645 | 774 | 903 | 1029 | 2002 |
How to start running again
For every beginner, a running program for weight loss should be designed. Moreover, 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 are used to this load, switch to 45 minutes. You can increase the number of sessions to 4 repetitions per week. How much you should run to lose weight in the future is up to you.
- Doctors argue whether it is harmful for a person to run in the morning. Numerous studies prove that jogging in the morning is beneficial for weight loss. The explanation is simple - at this time of the day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources of its consumption, one of which are fat deposits. Therefore, during a run in the morning, the maximum amount of fat is burned. However, if you are unable to run in the morning, do it in the evening. Such activities will also be useful.
- Before running (including stairs), do a warm-up. This will warm up the muscles, regulate breathing to the desired rhythm and prevent sprains.
- For exercise, choose clothing that does not restrict movement and athletic shoes with comfortable soles.
- You should not run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on the rubber surface of a stadium, dirt or grass).
- Buy a heart rate monitor that will allow you to monitor your heart rate throughout the activity.
- You should not start running too fast. The 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 up. This technique will be useful for you in the future, when your body gets used to the stress and you can switch to more intense training.
- You should breathe through your nose. Listen to your body, catch the rhythm and regulate your breathing. It is difficult for beginners to get used to this technique, but they should try.
- After running, do not make a sudden stop. Start at a fast pace, gradually slowing down. Only in this way will you 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 and relaxing bath or foot shower.
- In order not to miss a workout in bad weather, train at home. A treadmill for weight loss is an equally effective way to get rid of excess weight.
You don't have to go outside to start exercising. Jogging in place for weight loss in your apartment is no less effective for beginners. It is enough to open a door or a window to let fresh air into the house. In addition, you can run on the entrance stairs when it is not possible to do it on the street. The main thing is to breathe properly.
Running program for beginners. TABLE
| A week | Driving plan: run - walk [- run] (min. ) |
Total duration exercise (min. ) |
|---|---|---|
| 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 |
Correct heart rate when running
To understand if you are putting your health at risk, measure your heart rate before and after running. Especially when you start training from scratch.
RECOMMENDATIONS
- The normal heart rate when running for a trained person should be 120-130 beats per minute. A beginner should try for this.
- Be sure to measure your pulse after running 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. During running, the heart rate should not increase above 140-150 beats per minute (increase from the initial value - no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run (even very slowly) with a heart rate of 120-130, this is already a good result for a beginner. In untrained people, the heart rate can exceed the permissible rate even with a slight acceleration. Don't worry, with regular training you will gradually learn to run at a low heart rate. Until this happens, do not increase the intensity of the movement, even if you are ready to walk and this load seems very simple.
- Adjust the question of how much you should run to lose weight based on your heart rate readings. Exercising every other day for 30 minutes (with a further increase in intensity) will soon pay off for both heart training and weight loss!
Remember that by ignoring your heart rate while running, you may inadvertently tire your heart muscle instead of strengthening it.
Heart rate rates when running by age. TABLE
| Age (years) | optimum heartbeats contractions (per minute) |
Maximum frequency heartbeats (in a minute) |
|---|---|---|
| 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 jogging interval
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow pace alternates from time to time with a rush. At the same time, the fat on the stomach and sides disappears very quickly. In half an hour of running, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. The same amount of calories burned per day when running at intervals is not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load makes it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, this is a great substitute for expensive training equipment and trips to the gym. The running interval on the street and at home has its own laws, adhering to which you will quickly achieve your goal - to lose weight in a short time:
- It is recommended to exercise in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after training, and not before it.
- Gradually increase the time and decide how much you need to run to lose weight individually.
Interval running for weight loss is a sequence of actions and loads for each day. A special system has been developed for beginners.
Advice
The sequence of actions for interval execution is as follows:
- You should start your weight loss workout by putting on a weight loss belt (if you use one).
- Jog slowly for 5 minutes, moving from a brisk walk to a jog.
- Then, accelerate and run as fast as possible. Your body will tell you what time you should run. Minimum - 2-3 minutes.
- Slow down and keep running, listening to your body. Even if you have no strength and want to stop, go to the slowest run, but do not stand still. When you go up the stairs, try not to stop, take a step.
- As soon as you feel your heart rate and breathing returning, run at a moderate pace.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. TABLE
| time | Upload |
|---|---|
| 0: 00 - 3: 00 (3 min. ) | I walked at an average pace |
| 3: 01 - 4: 00 (1 min. ) | Fast walking |
| 4: 01 - 5: 00 (30 sec. ) | Run by run |
| 5: 01 - 5: 30 (1 min. ) | Fast walking |
| 5: 31 - 6: 00 (30 sec. ) | Dancing in place "feet together - feet apart" |
| 6: 01 - 7: 00 (1 min. ) | Fast walking |
| 7: 01 - 7: 30 (30 sec. ) | Side jumps in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | Fast walking |
| 8: 31 - 9: 00 (30 sec. ) | Run by run |
| 9: 01 - 10: 00 (1 min. ) | I walked at an average pace |
Reviews left in large numbers by those who have experienced interval running for weight loss say that the results are impressive. According to some reports, you can lose up to a kilogram per week with the help of such training.
What should you eat and drink while running?
Especially impressive results await you if you follow the right diet. If you start running to lose weight, your food should be selected taking into account some features of this type of exercise.
Tips and tricks
- It is better not to eat anything before training. How many calories does running burn if you eat? None! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer intact. Besides, exercising on a full stomach is unpleasant and even harmful! If you are very hungry, have a snack with low-fat cottage cheese or drink a glass of 1% kefir.
- The maximum amount of water you can drink half an hour before running is 1 glass. You can also drink tea with sugar, coffee or juice.
- It is not recommended to drink during and immediately after training. It is recommended to drink small sips of water or rinse your mouth if necessary. After half an hour or an hour, you can drink as much liquid as you want.
- You should eat no earlier than 2 hours after cardio training.
- Be sure to eat protein-rich foods after your morning run. Food from a sports food store will also work. The amount of protein consumed should be no less than 0. 5 and no more than 0. 7 g per 1 kg of weight.
- If you run in the evening, then to lose weight quickly, it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Food that includes fat is not recommended.
Recommended and prohibited products
The following foods will give the body energy for each day (food that can only be consumed after training):
- dry fruit;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains slightly moist);
- rice (any);
- yogurt (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;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Treadmill: benefits to lose weight
Running (including stairs) involves active physical activity, which results in the breakdown of fats and the release of a large amount of thermal energy. To cool a hot body, the body may begin to secrete sweat. Liquid prevents us from overheating.
The weight loss belt is designed in such a way that it heats the body in the places where it is necessary to lose excess fat. The same thing is the adhesive film, which is wrapped around the thighs and stomach, as a result of which, during running, fats break 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, fats are broken down much more actively, allowing you to get rid of extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and run stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will improve the effect, help remove fat deposits and tighten the skin on the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their figure in good condition. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like best. However, it is worth dwelling on the benefits of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When you ride a bike, there is not as much stress on your joints and spine as there is when you run.
- Cycling provides a more comfortable load on the muscles, without vibration and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to simultaneously exercise and see interesting places during the trip. This is a great tool for those who love long trips.
- Although cycling burns fewer calories than interval or regular jogging, you can go without overexerting yourself for much longer.
Normal driving will have a small positive effect. Therefore, to really lose weight, you need to ride fast.
The benefits of running
- Running is considered one of the best types of physical activity for human health and for rapid weight loss.
- Running down the street and climbing stairs uses the maximum number of muscles.
- The body also burns more energy during running than when cycling.
- To lose the same amount of excess weight, a runner will need 2-3 times less time than a cyclist.
Does running help you lose weight quickly and efficiently? No doubt!
Contraindications and precautions for running
Interval and any other running, in addition to having a positive effect on the human body, can also cause some damage. Therefore, it is better for people with the following diseases to choose a gentler way to lose weight:
- diseases of the heart and blood vessels;
- injuries and disorders of the spine;
- any chronic disease during the aggravation;
- knee joint problems;
- colds or flu;
- high rate of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you don't feel well, reschedule the run for the next day. Learn to distinguish muscle soreness after exercise from other causes of soreness. Monitor your pulse. A rapid pulse may indicate a malfunction of the heart.
Reviews from those who have lost weight
Reviews from those who have experienced this drug can help you determine if running helps you lose weight.
- "I don't like diets and I'm not a marathon runner! I'm generally a person who likes to eat. I decided to start doing sports. There was no time to go to the gym, so I joined a friend who ran every morningwith a weight loss belt (to remove belly fat). The results are impressive. In a month I lost 4 kg, which I had gained during the holidays, it became easier to breathe and I had a lot of energy. Is itpossible to lose weight by running? No doubt! "
- "I started to feel pain in my legs in the evening. First I started taking pills, then the doctor gave me injections. But health is more valuable, and I decided to try jogging in the morning. I didn't see any noticeable change right away. I realized it only a month laterlate, when I spent a whole evening without pain in my legs. Now I take my wife with me for a run in the morning. She has already lost 3 kilograms and is trying to lose more. "
- "Everything should be done wisely. I did interval running. I trained on a paved path in a nearby park. My legs started to hurt. Then I tried to start running on clean roads. The pain is gone. I want toI'll just say one thing - I just don't know of any weight loss system that is more effective than belt interval running! "
Running or cycling, running on the road 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 distribution of physical activity, a healthy lifestyle and food, and your body will delight you with beauty and harmony.