How to run for weight loss. Running rules for weight loss

27.08.202027.05.2017

Many consider running the most effective way to lose weight. Like it or not, and how to run correctly in order to lose weight, we learn from experts and those who have already lost weight through this sport.

Physical exercise have always been considered the most effective way to lose weight. They allow you to fight overweight, burning a large number of calories in a safe way for the body. Diet is the breakdown of fat deposits on the abdomen and sides with the help of proper nutrition. When subcutaneous deposits go away, the skin sags, and the body does not take on the shape you dreamed of. Therefore, running for weight loss is exactly what you need!

How many calories are consumed?

How many calories are burned while running? In just an hour of measured jogging or running up the stairs, the body loses up to a third of the calories of the average daily diet. That is, out of 1500 kcal, you can burn 500. If you add proper nutrition to this method, by simple calculations you can come to the conclusion that with the help of ordinary running you will lose maximum amount kilograms in a short time.

Calories burned while running. Table

How to start running from scratch

For each of the beginners, a running 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 are used to this load, move on to 45 minutes. You can increase the number of classes up to 4 repetitions weekly. How much you need to run to lose weight in the future, you decide.
Doctors argue about whether it is harmful for a person to run in the morning. Numerous studies prove that running in the morning for weight loss is beneficial. The explanation is simple - at this time of 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 is body fat. Therefore, during morning run the maximum amount of fat is burned. However, if you can't run in the morning, do it in the evening. Such activities will also be beneficial.
Warm up before running (including stair climbing). This will warm up the muscles, adjust the breathing to the desired rhythm and prevent sprains.
Wear loose-fitting clothing and sports 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 a rubberized stadium surface, ground or grass).
Get a heart rate monitor that will allow you to control heartbeat throughout the lesson.
You should not start running too fast. Feet should not come off the ground too much. Heels should not try to reach the buttocks, and knees should not be raised high. This technique will be useful to you in the future, when the body gets used to the loads, and it will be possible to move on to more intense workouts.
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 you need to try.
Don't make sudden stops after a run. Go to quick step, 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 a little stretching. In the evening, you can take a warm relaxing bath or take a foot bath.
In order not to miss a workout in bad weather, work out at home. - at least effective method get rid of excess weight.

You don't have to go outside to get started. Running in place for weight loss in your own apartment for beginners is no less effective. It is enough to open a door or a window to let fresh air into the house. In addition, you can run up the stairs of the entrance when it is not possible to do it on the street. The main thing is to breathe correctly.

Running program for beginners. Table

A week	Run plan: running - walking [- running] (min.)	Total duration workouts (min.)
1	1 - 2	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

How to run to lose weight. Coach's comments (video)

Correct heart rate while running

To understand if you are risking your health, measure your heart rate before and after a run. Especially when you start training from scratch.

The normal rhythm of the pulse when running in a trained person should be 120-130 beats per minute. A beginner should strive for this.
Be sure to measure the pulse after jogging after 15-20 minutes. It should be equal to the one observed before training.
In addition, it is recommended to use a heart rate monitor during exercise to monitor the heart rate. When running, the pulse should not rise above 140-150 beats per minute (an increase from the initial rate is no more than 70%). As soon as the heart rate reaches this redistribution, go to the step.
If you manage to run (even very slowly) with a pulse of 120-130, this is already a good result for a beginner. In unprepared people, the heart rate may exceed the allowable rate even with slight acceleration. Don't worry, with regular training, you will gradually learn to run "at a low heart rate." In the meantime, do not increase the intensity of traffic, even if you are almost walking, and this load seems quite easy to you.
Adjust the question of how much you need to run to lose weight, based on the heart rate. Classes every other day for 30 minutes (with a further increase in intensity) will soon bear fruit both for training the heart and for losing weight!

Remember that by ignoring heart rate control during runs, you can unwittingly wear out the heart muscle instead of strengthening it.

Heart rate for running by age. Table

Age (years)	Optimal heart rate contractions (per minute)	Maximum frequency heart rate (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

Interval running in the morning and evening

Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow rhythm alternates with acceleration from time to time. At the same time, fat on the abdomen and sides disappears very quickly. For half an hour of jogging, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. As many calories are burned per day when running at intervals, not spent either by walking or by any other type of exercise.

Benefits and rules

Interval running has another plus - slight increases in load make it possible to effectively work on the muscles of the abdomen, calves, thighs and buttocks. In this case, it is a great substitute for expensive exercise equipment and trips to the fitness room. Interval running on the street and at home has its own laws, adhering to which you will quickly achieve your goal - losing weight in a short time:

It is recommended to practice in the mornings or evenings at least 3 times a week for 20 minutes.
Run in the morning only after charging, 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 every day. For beginners, a special system has been developed.

The sequence of actions for interval running is as follows:

You need to start training for weight loss by putting on a weight loss belt (if you use one).
For 5 minutes, run slowly, moving from a quick step to a jog.
Next, do the acceleration and run as fast as possible. What time to run, your body will tell you. Minimum - 2-3 minutes.
Slow down and move on with a jog, listening to your body. Even if you have no strength and want to stop, go to the slowest run, but do not stand still. Moving up the stairs, try not to stop, take a step.
As soon as you feel that the pulse and breathing are restored, run at an average speed.
Now speed up again and repeat the whole complex again.

Interval running program for weight loss. Table

Reviews, which are left in large numbers by those who have experienced interval running for weight loss, say that the results from it are impressive. According to some reports, you can lose weight with the help of such training up to a kilogram per week.

What to eat and how to drink while running?

Particularly impressive results await you with proper nutrition. If you started running for weight loss, the food should be selected taking into account certain features of this type of training.

Before training, it is better not to eat anything. How many calories are burned while running if you ate? None! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer. In addition, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, snack on fat-free cottage cheese or drink a glass of 1% kefir.
The maximum amount of water that you can drink half an hour before a run is 1 glass. It is also allowed to drink tea with sugar, coffee or juice.
Drinking during and immediately after training is undesirable. It is recommended, if necessary, to take small sips of water or rinse your mouth. After half an hour or an hour, you can drink as much liquid as you want.
You need to eat no earlier than 2 hours after cardio.
Be sure to eat foods high in protein after a morning run. Food from the store will also work. sports nutrition. The amount of protein consumed should be at least 0.5 and not more than 0.7 g per 1 kg of body weight.
If you run in the evening, then in order to lose weight as soon as possible, it is better to have a light meal for dinner (for example, a vegetable salad with chicken breast and kefir will do).
A diet that includes fats is not recommended.

The following foods will give the body energy for every day (food that can be consumed only after training):

dried fruits;
natural honey;
tomato juice(freshly squeezed);
pasta (you need to cook so that they remain a little damp);
rice (any);
yoghurts (preferably homemade).

Eliminate the following foods from your diet:

beans;
whole grain cereals;
potatoes (in any form);
fatty and fried foods;
sweets and pastries;
fast food;
eggplant;
cabbage;
radish;
radish;
mushrooms;
spinach.

All other vegetables and fruits are welcome.

Running Belt: Pros for Weight Loss

Running (including stairs) involves active physical activity, as a result of which fat is split and a huge amount of thermal energy is released. To cool a hot body, the body may begin to sweat. The liquid keeps us from overheating.

It is designed in such a way that it heats the body in places where it is necessary to lose excess body fat. The same is the food film, which is wrapped around the hips and stomach, as a result of which, when jogging, fats are split more actively under the influence of heat.

The principle of operation of the inventory is simple - the body, realizing that it cannot cope with the cooling function, begins to release even more sweat. At the same time, fats are broken down much more actively, allowing you to remove overweight faster.

The belt is especially useful for those who use interval running for weight loss and stair running to reduce the stomach. Additional load will serve as a contraction of the abdominal muscles while running. This will enhance the effect, help remove fat deposits and tighten the skin on the abdomen.

Running or cycling: which is better for weight loss?

Many people prefer both ways to keep their own figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what he likes best. However, it is worth dwelling on the benefits of each type of training.

Benefits of cycling

Bicycling is a much less traumatic sport than running.
When cycling, there is no excessive load on the joints and spine, as when running.
Cycling gives a more comfortable load on the muscles, without jerks and stress.
You can ride a bike without fear even if you are overweight.
Cycling allows you to do sports and see at the same time interesting places during the trip. This is a wonderful tool for those who love long-distance travel.
Although cycling burns fewer calories than interval or regular running, you can ride for a significantly longer time without overexertion.

Normal driving positive effect will give little. Therefore, to really lose weight, you need to drive fast.

Benefits of running

Running is considered one of the most the best views physical activity for human health and for rapid weight loss.
Jogging down the street and up the stairs involves the maximum number of muscles.
The body burns more energy even when jogging than when cycling.
In order 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? Undoubtedly!

Contraindications and precautions for running

Interval and any other running, in addition to a positive effect on the human body, can also bring some harm. Therefore, it is better for people with the following diseases to choose a more gentle way of losing weight for themselves:

diseases of the heart and blood vessels;
injuries and disorders of the spinal column;
any chronic diseases in the period of exacerbation;
problems with knee joints;
colds or flu;
obesity of a high degree;
serious gynecological diseases.

Listen to the state of your body. If you feel unwell, reschedule your run the next day. Learn to differentiate post-workout muscle pain from other causes pain. Watch your pulse. A rapid pulse may indicate a malfunction in the heart.

Running for weight loss is enough effective method, since when running, the load is evenly distributed to all muscles, and due to increased breathing and heart rate, metabolism and fat burning are activated. In addition, running allows you to make the muscles of the legs more prominent, and the body more graceful without pumping individual muscle groups.

However, many run daily for 15 minutes in the morning or evening, and visible results everything is not. Why? To lose weight, you need to run according to a special technique.

What is the benefit of running

Running is useful because it strengthens all the muscles of the body in a complex. It saturates the blood with oxygen, increases the vital volume in the lung tissue, strengthens the heart muscle and blood vessels, makes the bones stronger and more resilient.

Why running does not lose weight?

Many in the desire to lose weight put on a uniform and jogging, but they run to no avail. If you run daily for about 20 minutes, it is impossible to lose weight, these are features of physiology. However, not everyone is aware of this and running for weight loss very quickly disappoints and abandoned.

When jogging, that is, light running on not high speed, energy for muscles comes from the reserve substance of the liver - glycogen (this is the sugar stored in the liver for exercise). It lasts an average of 30-40 minutes active classes and muscle nourishment.

If the run was short, the body will use up some of the glycogen and replenish its reserves at the first meal. Therefore, the body simply does not get to fat as an energy source, and weight loss does not occur.

How to run to lose weight

Normally, the body switches to fat as an energy source when there is blood flow to the area of fat deposits and an increase in oxygen concentration in them. In the body, this can be understood when fatigue begins to be felt and appears hard breath .

Therefore, in order to actively burn fat while running, you need to jog for at least 50 minutes, and ideally an hour. Then the metabolism will actively switch to the breakdown of fats. However, running for more than 1 hour 15 minutes is also not worth it - fats are refractory and break down slowly, the metabolism will begin to take the missing energy from proteins, and will be lost. muscle mass.

interval running

If there is no free time for jogging and burning fat, but you really want to lose weight, there is an option for interval running. This run won't suit you if you smoke or have heart problems and vessels. to the lungs and circulatory system interval running is a huge load, but the results are worth it.

Interval running is a workout with maximum loads and periods of rest. This is usually done in this way - the first hundred meters are walked with an active step, stretching the muscles, ligaments and increasing blood flow to them. Then you need to jog for the next hundred meters, adjusting your breathing, for the next 100 meters you sprint, at the highest possible pace and with full gear, after the sprint we return to jogging and restore breathing while resting. Then we start the cycle again.

During interval running, special physiological processes take place in the human body - a hundred-meter sprint run spends a huge amount of calories, so this distance is provided with energy from the split liver glycogen. Then, when the transition to a step is made, the liver tries to replenish the supply of glycogen and easily accessible carbohydrates by splitting fats - fats are consumed.

In addition, sprinting activates blood flow to the muscles, so fat oxidation begins to activate with the release of energy - it is already stored in the form of carbohydrates. After 20-30 minutes of training, you will be squeezed out like a lemon, and fat will be actively burned. Moreover, there is evidence that after such a sprint workout, fats are burned for about 6 hours, and muscle mass does not dry out during such training.

Contraindications

Despite the fact that running is useful for almost everyone, there is a small list of restrictions for running and contraindications to it.

You can’t run with injuries and diseases of the spine, with heart defects, acute diseases and varicose veins . These illnesses may worsen or you may feel unwell. In addition, pregnant women should not run, and sprinting is contraindicated for lactating women, strong loads release lactic acid into the blood from the muscles - milk can be unpleasant for the child to taste.

Place for jogging

How to properly run to lose weight?

It is best to run in a stadium with a special surface, and if there is none, in a park or forest with dirt tracks. Asphalt for the feet is too traumatic - you will be very tired. You should not run along highways and large enterprises - inhale all kinds of chemicals, getting a headache instead of good.

How to start running

Don't just run out for an hour-long run or sprint. For the first couple of weeks, run, gradually increasing the pace and time of classes. So you prepare the body for stress and do not overstrain the muscles. Try different techniques running - so you will understand which one is more convenient for you, not everyone can physically withstand sprints.

Choose comfortable clothes and special shoes for jogging, as the load on the legs and the degree of muscle fatigue largely depend on the comfort of the shoes.

When jogging, watch your breath: you need to breathe through your nose, with mouth breathing it quickly dries up in your mouth and you want to drink. You can drink while running, but only clean still water or special drinks for training. They drink liquid in small sips, as if rinsing their mouth, but often.

In order to keep pace, you need the right music and good mood: there will be no sense in training that is carried out through strength and in a bad mood. You will simply hate such workouts and quickly abandon them. Run with a smile!

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

The key factor pushing the weight off the dead center to decrease is cardio loads. How to lose weight with running, which is recommended by all open sources, what effect such training gives and whether this activity is suitable for everyone, beginners do not understand well. Doctors' disputes about the benefits and harms of jogging add fuel to the fire. Without basic knowledge it is easy to get injured or simply lose the desire to run further, so before starting training, you need to study this subject from all sides.

What is running

After a simple walk at a leisurely pace, jogging is one of the natural ways for a person to move, which arose during evolution. Unlike other types of physical activity, especially those involving complex coordination, running is as familiar as breathing. The key difference from simple walking is the presence of a flight phase, i.e. a state where no foot touches the ground. The distance traveled by a runner in the same number of steps is greater than by a person walking slowly. However, this type of activity is not allowed for everyone.

Before deciding how to lose weight with running, you need to find out if you have any contraindications to it, including:

excess body weight;
heart diseases;
vascular diseases;
"problem" joints;
scoliosis (III degree and above);
hypertension.

Does it help to lose weight

Losing weight with this type physical activity possible, but for this you need to know what kind of running helps to lose weight - just getting out into the street and trying to overcome a couple of kilometers by jogging is not the same as “burning fat”. Firstly, sports should be supported by nutrition correction (no “first, second and dessert”), otherwise only the calories eaten will burn. Secondly, you can influence the figure only by knowing how to lose weight from running: how long to set the duration of the lesson, what pulse and pace of movement to maintain.

How does it affect weight loss

Increased breathing and heart rate are the main "external processes" that can be noticed while running. There's a lot going on inside, too. aerobic exercise forces the body to use the lungs as much as possible to get more oxygen. The amount of energy consumed when a person is running also grows, and already stored reserves gradually begin to be spent, i.e. jogging starts fat burning. Running affects weight loss similarly to any cardio load, but only until you switch to the heart rate that goes to help physical fitness.

In addition, you need to remember which zones are focused on:

Overall weight loss, as with any type of aerobic exercise, you are guaranteed to start the metabolism too.
From this type of activity, the hips lose weight, the buttocks tighten.
To a lesser extent, the help of running will be appreciated by the stomach - the load on the abdominal muscles is not so great.
The lower part of the legs (calves) may increase slightly in size.

Proper running

Relationship between food, exercise and discharge extra pounds doctors emphasize endlessly, so the main rule remains the normalization of nutrition. Consuming sweets and arranging frequent snacks with fast carbohydrates, you, even arranging marathons, will not be able to lose weight. Proper running for weight loss requires compliance with a number of conditions, but not only food:

You can’t actively drink water while running - just moisten your throat.
Before running, you need to eat a serving complex carbohydrates(cereals / pasta with vegetables), after - a light (!) protein. However, in order to lose weight, the interval between exercise and food should be 2 hours.
Exercise 4-5 times a week, duration at least 40 minutes.
The breakdown of fats is slow and not endless, therefore, if you run for more than an hour, this is not a help in losing weight, but a threat to the muscles.

In the evenings

Cardio loads after dinner are called by experts as very effective, but only if there is a 3-hour break between eating and jogging. First, food needs to be digested, otherwise it will be shaken with active movement, and you will feel bad. Secondly, if you do it in an hour and a half, just taken food will go to help replenish energy - the existing fats will remain intact. Losing weight won't work.

Running in the evenings for weight loss should be performed according to the rules:

Do not start training immediately after work - give yourself a short rest (especially moral). Take a shower, calm down.
Between your run and sleep should be 2-3 hours, otherwise the adrenaline rush will prevent you from relaxing after.

In the morning

The reason for the popularity of jogging after waking up is that you did not have time to eat anything, and the body will begin to use the available fat stores for energy. With the help of such a load, it is easier to burn them than in the evening, but running in the morning is not suitable for everyone. Firstly, the carbohydrate window created at night, supplemented by physical activity, can provoke a hypoglycemic attack, i.e. absolute zero sugar. To reduce the likelihood of such a situation, experts recommend preparing an omelette for breakfast (2 proteins, a little water). Run in half an hour.

What details still need to be paid attention to, how to lose weight in this way? Main nuances:

Before going out, experts recommend a contrast shower - it will help prepare the vessels for exercise.
Do you feel that protein is not enough for you, are you tired? Make a vegetable side dish with it or add a grain loaf.
If you understand that in the morning your maximum is a short promenade from the bedroom to the kitchen, it’s better to go jogging in the evenings: you won’t be able to lose weight by violating the biological clock.

Rules for weight loss

Even with an urgent desire to get the effect of jogging in a week (which is already a utopia), you must clearly monitor your condition and build work program looking back at him. The main rule of running for weight loss, like all physical exercises, is not to overcome (i.e. not professional sports) - to find a balance between "difficult" and "good". You should not feel unwell, faint, or experience endless shortness of breath. The lesson itself needs to be built from 3 whales of a classic run:

Warming up - something even runners don't avoid high level, since "cold" muscles, joints and ligaments are easy to injure. The heart also needs to be prepared for further stress.
How to lose weight? Alternate athletic (i.e. fast) walking with running, especially at the initial stage.
Don't forget to stretch after the exercise. This will not help you lose weight, but it will help your muscles recover.

How to deal with beginners

The key mistake of those who decide to learn jogging to lose weight is to hope that the symptoms of poor endurance will pass if they give themselves the maximum load daily. The body must adapt smoothly to running, otherwise the chances of getting problems with the heart and joints are greater than getting in good physical shape. Addition from experts: if you only had step aerobics from your workouts, you didn’t see sports at all.

Beginners who are confident in their health need to run according to the following rules:

Start training by calculating your target heart rate - i.e. that pulse that makes the load aerobic, but does not worsen your well-being. The upper bar is from 220 to subtract age in years.
To adapt for 3 months, running should be carried out at the lower level of the target heart rate - this is 60% of the maximum. The next 3 months - on average - 70% of the upper bar.
For the first six months, the distance must remain within 5 km.
It is undesirable to run more than 3 hours.
When 70% of your maximum heart rate is comfortable for you, you can increase the distance and increase the pace.
Running has its own technique (you decide to lose weight or help your health) - the heel minimally touches the ground, inhalation and exhalation are even.

What is the best way to run

If for home fitness special clothes and shoes are mostly just a way to tune in to training, to feel like an athlete, then for jogging this is a factor directly related to health. If you do not choose the right shape, you risk harming your joints, spine, and simply getting a heat stroke or a cold. According to experts, it is better to run in special running shoes, which have enhanced heel cushioning (will reduce the force of impacts on the asphalt), and the top is very flexible. Consider:

an abundance of hard elements is not recommended, excluding the back;
running shoes should not put pressure on the foot;
the main material cannot be leather;
the length of the sole must be chosen so that from thumb 3-5 mm remained to the toe;
the total weight of sneakers can reach up to 0.4 kg.

With running clothes, everything is a little simpler, since the main requirement for it is the ability to pass air and not interfere with movements, so no jeans, leather jackets, etc. Run - only in clothes from a sports store. However, the question of the degree of "warming" also deserves attention. Professionals recommend dressing before a run as if the temperature on a thermometer is 8-10 units higher than it is. In winter, a windbreaker is used for running, not a down jacket, but under it is a thermal jacket.

Program

It is difficult to start classes without consulting a trainer, because you need a system by which you will work. This one will do simple program running for weight loss for a week (2 days of rest), where the warm-up is not taken into account:

Brisk walking (10 minutes), jogging (20 minutes), walking at an average pace (10 minutes).
Interval - high pace and walking (total 20 minutes, shifts every 3 minutes), jogging (10 minutes).
Jogging (15 minutes), accelerating uphill (10 minutes), brisk walking (10 minutes).
25 minutes interval, 10 minutes low pace.
Run slowly for 10 minutes, work uphill at high speed for another 10 minutes, alternate pace for the remaining 15 minutes.

Treadmill workout program

It is advisable to draw up a scheme of work on the simulator with the help of a specialist - this is how you get the maximum effect, but you can use the universal version of the training program on the treadmill for weight loss:

To warm up, walk at a speed of 4 km/h.
Continue walking "uphill" at the same speed.
Run 3 minutes at 9 km / h and 1 minute at 10-12 km / h. Repeat this step 5 times.
Finish by jogging and walking.

How much weight can you lose

The number of kilograms lost is determined by the initial weight, whether the session was long, what pace of running you maintained, and whether there were periods of rest during the training. Classic jogging helps burn about 610 kcal per hour. It is much faster to lose weight at a fast pace (distance 10-12 km for the same hour) - you will already spend 739 kcal. It is advisable to evaluate the result not by kilograms, but by the quality of the body, to help you measure volumes. The first results can be seen in a month if you run regularly.

In the article we discuss how running helps for weight loss and in the fight against cellulite. We will talk about effective running techniques, as well as additional activities that you will need to lose weight. You will learn what interval running is and why it is better than the rest.

Running is an intense sport that puts a lot of stress on the heart, muscles, joints and the whole body. If you exercise every morning, then the first signs of cellulite will leave you in a week, as this exercise tones the body. However, there are a number of contraindications in which this method of losing weight is not welcome. This applies to people who suffer from the following diseases:

transferred myocardial infarction;
heart disease;
stroke;
angina;
tachycardia;
circulatory problems;
bronchitis with an asthmatic component;
lung disease;
arthritis, arthrosis, polyarthritis;
osteochondrosis;
intervertebral hernia;
glaucoma;
any chronic diseases in the period of exacerbation.

If you have any of the above problems, you should consult a doctor before starting training.

Daily jogging brings joy and health to the body, which gradually adapts to stress. This means that you need to start running gradually, because at the initial stage of training, discomfort in the muscles of the legs, palpitations, shortness of breath.

To facilitate the addiction stage, special recommendations have been developed for beginners that can help to cope with the first difficulties when playing sports:

You should not run several kilometers at once, as it will be difficult for the body. Better start with a quiet walk (1-2 km). After a week, walk a longer distance, alternating it with walking. Gradually walking is replaced by a slow run, then increase the pace.
In order not to get tired of the monotony, alternate the usual workout with cross-country runs (forest, park) or stairs.
Before starting a workout, be sure to drink a glass of clean water about an hour in advance, and another one in half an hour. A small amount of water is also acceptable during a run.
The best time for training, according to experts, is 06:00-07:00, 11:00-12:00, 16:00-18:00.

How to breathe correctly

In order for jogging to benefit the body, you need to breathe properly. Breathing movements should be deep and even. If the inhalation-exhalation is performed correctly, then the cardiovascular system works normally, without experiencing excessive stress, the permeability of oxygen to organs and tissues increases.

The respiratory process is individual for everyone, but there is basic technique which can be used by beginners. One of the main rules is to breathe through your nose while exercising.

The right "equipment"

During training, you should not be distracted by the inconvenience that clothes and shoes sometimes bring. For a good run, wear tight leggings, in winter - thermal underwear. Such clothes tightly cover problem areas, help to remove excess liquid from cells and helps to get rid of orange peel.

Use special running shoes with shock-absorbing soles. This will protect the joints from injury. It is desirable to train on soft ground, running on hard asphalt is quite dangerous - the joints experience excessive stress from hitting a hard surface.

Morning running

If you set out to get rid of cellulite and lose weight, then it is better to run in the morning, before breakfast. morning classes expend energy by burning fat accumulated overnight. In addition, in the morning the air is much cleaner than in the evening.

Before you start your morning workout, you should warm up well. Warming up is very important not only to warm up, stretch the muscles, but also to stimulate the whole body. The warm-up sequence is as follows:

Circular rotation of the head.
Hand movements to the side.
Circular movements of the pelvis.
Alternately lifting the legs with bent knees.
Squats.
Walking, smoothly turning into a run.

Evening run

Evening workouts are useful and also give good results. They help to unload after a hard day's work, relax well, turn off negative thoughts, and relieve accumulated stress.

Jogging is recommended between 19:00 and 21:00. 1-1.5 hours before a run, you can have a light snack (vegetable salads, light soups are suitable).

In order for an evening workout to be beneficial and enjoyable, choose a sparsely populated place, for example, it could be a park. Start with a calm rhythm, the duration of classes is no more than 30 minutes. It is allowed to drink warm water along the way. Before jogging, do a warm-up (the method is described above). Good results you will only be able to receive on a regular basis.

Nutrition rules

Do not run on a full stomach.
Two hours before training, it is allowed to consume foods such as kefir, yogurt.
After jogging, after 30 minutes, you can drink clean water, green tea.
Sweets, fried, smoked foods should be excluded.
Nutrition should be varied, while balanced.
The diet should be more fruits, vegetables, greens.

Running for cellulite

This type of cardio loads perfectly copes with orange peel, eliminates problems in the buttocks area. A large number of different programs have been developed, but in order to achieve a systematic effect, we recommend that you first turn to trained trainers.

Training program

One of the programs is designed for 4 weeks. Training can be carried out at any time convenient for you. There must be two days of rest.

First week. On the first day of training, running should last no more than 10 minutes. After that, 2 minutes of brisk walking, then jogging again for about 5 minutes. Increase subsequent sessions by 3 minutes.

Second week. The duration of the workout is 20 minutes with a rest break of one minute. Finish the lesson with a maximum sprint run (3 minutes).

Third week. Gradually increase the duration of the runs, by Friday you need to run for half an hour.

Fourth week. It is necessary to immediately start running for 30 minutes, increasing the time by 5 minutes every day. By the end of the week, the duration of the workout should reach 50 minutes.

Home workouts

People who lead an active lifestyle always have great shape. For each of us, the day begins with a rush to work and various family affairs. IN modern life I don't have much time to run in the morning.

As an alternative solution, running at home comes to the rescue, which replaces classic workout on fresh air. They have a good effect on the human body, the burning of calories is activated, the work of the heart and muscles throughout the body improves.

Interval training

Interval running is one of the most popular weight loss methods. It is a run with a different load and speed. There are three main types of interval running:

repeated;
interval sprint;
tempo.

The scheme is as follows:

Day 1 - a small warm-up, alternating running (fast - about 200 meters, then 3-minute slow).

Day 2 - warm-up, run up to 800 meters (the intervals remain the same).

Day 3 - alternation (fast - 600 meters, slow - 400 meters).

Benefits of jogging and in place

Jogging - great way lose weight and remove cellulite from problem areas. It also helps to strengthen the immune and cardiovascular systems. Thanks to running on the spot, the muscles are warmed up, the cells are filled with oxygen.

Such classes are the best option for moms on maternity leave. Remember the basic rules:

Lift your feet off the floor as high as possible.
Keep your back straight.
The stomach should be pulled in, and the arms bent at the elbows.
Shoulders are relaxed.
Breathing should be as follows: inhale through the nose, and exhale through the mouth.

If you run 10-15 minutes a day, then in a month you will see the first positive results.

steps

Stair running is more effective than usual in that there is a load on the muscles of the legs, while up to 850 kcal is burned. It is enough to spend a few simple exercises in the form of a warm-up, and then run up the stairs for 30 minutes.

At the same time, the muscles of the legs and buttocks are involved, which helps to eliminate the orange peel in problem areas.

Training on the simulator

To return the body to good shape, great option will be training on the simulator. After all, not everyone has the opportunity to make morning or evening runs in the fresh air.

The computer, which is built into the simulator, allows you to adjust the speed and time of classes. You should start with walking, gradually increasing time and speed. Half an hour a day of training is enough. In a month you will be able to see the first results. If there are problems with the joints of the legs, then such training is contraindicated.

Which is better - a treadmill or an exercise bike?

The exercise bike perfectly helps to get rid of cellulite, excess weight, and also strengthen blood vessels. Experts say that the effect of a treadmill and an exercise bike is the same.

Treadmill program

The trainer helps you various types aerobic exercise. For effective weight loss you need to alternate all types of training.

Before starting classes, select the beginner level (classes for beginners). After 3 months of training, switch to an ongoing one. After six months, you can try the advanced one.

The program is designed for 30 minutes and consists of a warm-up, walking, tempo part.

The warm-up takes about 5 minutes. Speed 3-5 km per hour.
Walking lasts 10 minutes. The speed is 6 km per hour, which should be gradually increased.
The tempo part runs for 5 minutes. Working speed from 10 km per hour.

When performing exercises, straighten your shoulders, your back should be flat, your arms bent at the elbows.
Breathing should be deep, through the nose, and exhale through the mouth. Then the correct blood circulation is maintained, the level of oxygen in the blood rises.
Fat is burned faster if you periodically change the angle of the track and alternate walking with movements during training.
You should alternate speed modes: start with a calm walk, end with an active one.

How to enhance the effect

If the classes do not bring you the desired effect, then you are not exercising regularly. Here are some tips on how to enhance the effect of losing weight:

Choose comfortable equipment.
Focus on running for at least half an hour a day.
Get positive emotions from running.
Watch your movements during classes, follow the running technique.

You can also enhance the anti-cellulite effect by using a special film and applying a special cream under it.

Wraps

Wrapping with Capsicam and running is the best remedies against orange peel. For wraps, it is best to use blue clay or coffee grounds.

Wraps with blue clay

Clay is sold in every pharmacy. Preparing the mixture is quite simple. To do this, take a container into which pour the powder and dilute with warm water to the consistency of thick sour cream.

Apply the mixture with a special brush, and if with your hands, then with gloves. Then wrap the body cling film, put on thermal underwear, and then start training.

Wraps with coffee

Prepare coffee grounds - for this, use the cake from the coffee maker. Apply thick to prepared skin, after steaming it under a hot shower. Then wrap yourself in cling film, put on warm clothes. The duration of the procedure is 30-40 minutes.

All more people tend to play sports in order to maintain the parameters of the figure and health is normal. Some prefer to get a load in the gym, others at home. To a large extent, it depends on financial and temporal possibilities. The least expensive type is running outdoors.

POSSIBLE CONTRAINDICATIONS

Running for weight loss in some cases can be harmful to health. The risk group includes:

people having problems at work of cardio-vascular system;
suffering from varicose veins;
with exacerbation of chronic diseases;
spinal injuries and joint diseases are an obstacle to full-fledged training;
during pregnancy and breastfeeding it is worth giving preference to other types of loads.

The absence of contraindications allows you to use jogging with a light heart to lose weight.

EQUIPMENT FOR CLASSES

In order for training to be enjoyable, it is important to purchase comfortable clothes made from natural fabrics with a small amount of elastin. This will ensure a good fit of things on the figure. Strengthen sweating will help special sports underwear that creates the effect of a sauna. Particular attention is paid to the choice of shoes. It is good if it is possible to run for weight loss along a dirt track in a park or in a stadium equipped for such purposes. Asphalt is not the most suitable option for exercising, and can cause irreparable damage to the joints. To mitigate the harmful effects should be high-quality sneakers designed specifically for hard surfaces.

THE POSITIVE IMPACT OF RUNNING ON THE BODY

Running helps not only to lose weight, its action has a wider range.

strengthening all the muscles of the body;
blood oxygen saturation;
acceleration of metabolic processes;
increase in lung volume;
maintaining the tone of the heart muscle and blood vessels;
increasing the strength of bone tissue.

Choosing this method of physical activity, many are wondering if it is possible to lose weight with running? The answer will be ambiguous. The desired effect will come only if you know how best to run. First of all, a beginner should be prepared for the fact that the first shifts will appear only after a few months. This will happen if you follow certain rules:

classes at least 3 times a week;
minimum distance 1-2 km depending on the initial physical form. After a month, this figure doubles;
it is recommended to alternate running and race walking to restore breathing;
increase the load gradually, listening to the signals of your body;
in order not to expose the body to additional stress, it is reasonable to combine the start of training with the warm season;
it is worth starting the lesson with a warm-up. This will prepare the muscles for stress and reduce the risk of injury;
help oxygenate the blood correct breathing, avoid delaying it. It is recommended to use the nose. If you breathe through your mouth, then the mucous membrane of the oral cavity will dry out and a feeling of thirst will appear. It is allowed to use a large number clean water while running. Sometimes just rinsing out your mouth is enough;
rhythmic music helps keep the pace of running. If there is no suitable mood, then it is better to reschedule the lesson for another time. Training through strength will not bring a positive result, which will affect motivation in the future.

To fully understand the question of how to run properly in order to lose weight, studying the influence of various factors will help.

TRAINING TIME

Some people find it very difficult to get up early and prefer to run in the evening. Others believe that the morning is the perfect time to get a boost of energy for the whole day. As a result of research, it was found that classes in the morning will have a beneficial effect on the heart muscle, blood vessels, put in order nervous system. To finally wake up, it is recommended to take a contrast shower, have a little snack half an hour before jogging (for example, vegetable salad or muesli) and be sure to warm up for 5 minutes. However, if you do not eat, then the process of losing weight will go faster. You can limit yourself to a glass of warm water. This will help thin the blood. Running for weight loss in the evening will give best result. However, this should not be done right before bedtime, as it can affect how easy it is to fall asleep. Optimal time 2-3 hours before going to bed.

PLACE FOR RUNNING

The best option for classes is the park area, but in the evening you should avoid secluded places for safety reasons. You can practice at the stadium. If there is no suitable area for classes near the house, then you will have to move them under the roof, to gym. Running to burn fat along the highway, you can aggravate your health by inhaling the exhaust gases of passing cars. If material possibilities and the area of \u200b\u200bthe apartment allow, then the way out of the situation will be to buy a treadmill. But in this case, it is desirable to keep the window open.

DURATION

The session should last at least an hour. This is due to the fact that in 45 minutes the entire supply of carbohydrates in the body will be used up, and only then will the burning of adipose tissue begin. By this time, you need to move forward gradually. If you immediately give a large load, then there is a risk of harming the cardiovascular system. Not everyone is able, due to employment, to devote correct running so much time. In this case, you can alternate walking, jogging and running with maximum speed at the same distance, i.e. interval training. It is enough to allocate 30 minutes for such a workout.

INTERVAL TECHNIQUE

This method of running is suitable for people who do not have problems with the cardiovascular system. It is also important not to have an addiction to smoking and alcohol. The body is subjected to significant stress, so if in doubt, it is important to consult a doctor before starting training. In the absence of contraindications, the desired results will come faster.

The method consists in alternating the load every 100 m:

start with active walking to warm up the muscles and increase blood flow;
switch to jogging to adjust breathing;
move with maximum acceleration. After 100 m they return to the previous pace.

During the training, the cycle is repeated several times. This approach includes the processes responsible for burning fat accumulations. speed run requires a large amount of energy, the blood begins to circulate faster through the veins and arteries, triggering oxidative reactions. Jogging allows you to restore strength and breath. Such a load for 20-30 minutes takes a lot of strength, but the running process of utilizing fats lasts up to 6 hours, and muscle mass does not decrease.

You need to know how to run in interval technique. There is a program that allows you to gradually increase the load and increase the training time.

JOGGING

Having decided to improve the body and improve health through running, during the first two weeks they try out different methods. Perhaps the body is contraindicated in the loads that the interval technique gives. In this case, jogging becomes an alternative option. The beginning of the lesson is given to walking with a gradual transition to running. Recommend 2 minutes of walking, lunges to prepare the muscles of the legs, 15-20 squats, jumping in place.

The last exercise is forward bending without bending your knees. In the extreme position, they linger for a few seconds. Repeat 4-5 times. Now start running. The pace increase lasts 3-5 minutes. During class, it is important to keep correct position body: do not slouch, avoid leaning forward. The foot is completely put on the track. If you run on your toes, then the load on the foot is distributed unevenly and pain may appear.

With any running technique, positive results will appear faster if you monitor nutrition. The menu should be absent: sweets, pastries, fatty and fried foods. The use of vegetables, fruits, dietary meat, dairy products is welcome. Drinking regimen involves drinking up to two liters of clean water per day.

The solution to the question of how to run to lose weight depends on various factors. In any case, this activity should not only help those who are losing weight achieve their goal, but also charge the body with positive emotions. This will happen if during training you listen to your condition and choose a feasible load.