How to lose weight by running in the evenings. How to run to lose weight? Weight loss results from running in the morning

Running helps bring it back to normal not only figure. It regulates mental and physical health . The main thing is to decide on the running time.

The effectiveness of running for weight loss is an indisputable fact. They not only help you get rid of excess fat, but also create a great figure.

Running for weight loss

Several weeks systematic training capable of creating a real miracle, creating practically perfect body. Plus, movement is good for your health. To make sure of this, you need to know when and how to run, and how to correctly formulate individual program .

Features of morning jogging

Disputes between supporters of morning and evening jogging are ongoing.

Preference is given to the early version those who work late, or those who belong to the category of people active in the morning hours, the so-called "larks".

Pros and cons

Pros at morning classes Running is a great way to lose weight. These include:

• Possibility for maximum load. A rested body is able to work more efficiently during training.
• Emotional charge for the whole day.
• Health benefits. Morning exercise is clean air, an excellent start for the inclusion of all organs in the work, including cardiovascular system , a kind of brain launch.

The morning run has its disadvantages:

• Getting up in the morning is not acceptable for everyone.
• Jogging before work can be tiring at first.

To burn fat, you should run in the morning. from 2 times a week at the initial stage, up to 5 times when the body adapts to stress.

Before we start early workout you should perform some kind of ritual - take contrast shower, have a drink half a glass of still water(you need to have a bottle with you while jogging, in order to periodically take a couple of sips), take charging.

If a morning marathon is planned for tomorrow, it’s worth adjusting your routine the day before. daily routine. Dream must be full-fledged with duration at least 8 hours. Because the best hours to fight fat over a running distance, the time period is considered from 6 to 7 o'clock, and it is necessary to prepare for the race, then lights out should be planned approximately at 22.00.

Pay attention! You should gradually get into the rhythm of the sport. In the first days, class time should not exceed 15 minutes. Later, the duration of the run can be increased up to 40 minutes.

In order to lose weight, you need to know how to run. Running is considered the best option in interval mode. At the same time, a measured pace alternates with a dynamic one.

Jogging should start with walking. It is allocated approximately 200 meters. Next 200 meter segment- This moderate running, and then the same distance is covered in intensive pace. All speed stages are repeated throughout the run in the same sequence.

This technique is most effective for burning fat. At the same time, excess fat continues to be destroyed after the end of the run.

It's better to go for a morning run without having breakfast. Then your own energy will be consumed and excess fat will be burned.

Allow yourself light breakfast can only people suffering from anemia, hypotension or vegetative-vascular dystonia. They can snack on fruit, yogurt or boiled eggs in the morning. Maybe, the best option Evening classes will be available for this category of athletes. In this case, it will be easier to cope with the load.

Training program

• Systematicity of classes - 2 - 3 times a week, then - 5 times;
• Duration - from 15 minutes in the initial period up to 40 minutes with an established jogging schedule;
• Total distance - from 1 to 2 km;
• Temporary alternation of different running paces - moderate to intense— from 2 to 5 minutes.

Weight loss results from running in the morning

The effect of morning training comes in a couple of weeks. The reason the body reacts quickly is that it is easier to speed up metabolism in the morning.

This results in a reduction in body fat V problem areas- in the hips, buttocks, waist.

The reduction in the fat layer occurs gradually, and does not cause sagging skin. As a result of exercise, you can not only lose a few unnecessary kilograms, but also gain beautiful shapes bodies.

Plus an additional bonus - health promotion.

What time is the best time to go for an evening jog?

Running in the evenings is often chosen by those who like to sleep longer. The evening schedule allows you to take your time, because the working day is already over. It is believed that the best period for jogging, which should help get rid of excess weight, is time from 18.00 to 20.00.

Pros and cons

The advantage of evening running is already body activity created per day. There is no need to “turn it on” after a night’s sleep or do a special warm-up. In the evening, those who have difficulty waking up in the morning feel especially comfortable while jogging.

Another advantage of such runs for those who work on a traditional schedule is the availability more time for training. There is no need to rush anywhere in the evening.

Late run great removes negative energy accumulated during the day. Instead of “eating” stress in the evenings, accumulating extra pounds, you can spend time jogging with benefit for the whole body.

Running in the evening has the same effect burner of all excess calories.

A sedentary lifestyle, frequent snacking on sweets, and drinks with a high sugar content manage to do their dirty work in a day and become reflected in the form of fat deposits in the waist area. And here running will come in handy.

If we approach evening running from a medical point of view, then people with vascular problems This type of training is more useful than the morning one. With vegetative-vascular dystonia, a morning run can be a difficult challenge. In the morning there is a high probability of fainting.

Evening classes have their own certain disadvantages: those who have problems with nervous system . Overwork during training can result in poor sleep, and if you continue at the same rhythm, it can develop chronic insomnia.

Important! According to the degree of influence of jogging in the evening on weight loss less effective than morning classes. You'll have to wait for the result longer, and it may not be as noticeable as when running in the morning.

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Frequency, load selection, rules

When conducting evening training at first should be given to the body minimum load. Overload may occur muscle cramps, pain in the legs and back, and even insomnia. To lose weight you don't need to run every day. Enough 3 – 4 runs per week. And at the initial stage you can limit yourself to 2 lessons.

In the evening, it is not necessary to do exercises before training like in the morning. But to gradually introduce the body to a sports pace, it is necessary to warm-up before a run. To carry it out you will need no more than 10 minutes.

Photo 1. A set of simple exercises to warm up your muscles before running, which can be completed in 10 minutes.

In order to properly work out all muscle groups after an 8 hour work day, complex exercises will be required. Your warm-up should definitely include squats, bends, swings of legs and arms, jumping on one and two legs. You can use any ready-made complex exercises. By warming up the body muscles in this way, you don’t have to worry about getting injured during training.

For running in the evening for the purpose of losing weight, you should choose a combination of two tempo options - moderate and fast. Since the body is preparing for the upcoming rest, in the evening people without preparation should limit intense running, devoting more time to an average pace. Those who have been on a health-improving distance for a long time should also not overload themselves too much, and should use the method of changing the running rhythm.

Main principle jogging - no discomfort. It is necessary to stop jogging if you feel short of breath, shortness of breath, pain behind the sternum or in the side. Flushed face or thickened saliva— signals to slow down. In this case, it is better to switch to a slower pace or pause the run.

You should carefully consider the choice places of study. It should not be located near highways or industrial enterprises.

Must remember! Dinner during the evening run should be light. It is forbidden conduct classes immediately after eating. You should have dinner with porridge, light salad or boiled fish an hour and a half before training.

If dinner is scheduled for the time when the workout is over, then you should remember that after class Also, you should not immediately pounce on food. It is better to rest for about an hour, taking a shower at this time. After rest Don’t overload your body with heavy food, rich in fats and carbohydrates. After all, we're talking about weight loss, not sports training.

Training program

In order to achieve maximum effect and reduce weight, you should make lesson plan.

An evening running program shouldn't feel like training. olympic athletes. For weight loss no maximum speed loads required.

The program must be something like this:

• First week classes. At the beginning of the training - 15-minute vigorous walking pace, then run at a moderate rhythm for 5-20 minutes. When conducting a workout, you should focus on the degree of preparedness, state of health and well-being when running.
• Second week. Walking in a fast pace at the beginning of the workout for 20 minutes, then moderate running 5-20 minutes.
• Third week and subsequent ones. Running in moderate pace 15 minutes, intensive running 15 minutes. Alternate cycles.

Number of classes per week there must be no more than 4 times. Moreover, if there are painful sensations, or present extreme fatigue, classes should be cancelled. You should also not go for a run when you are sick.

After an evening run you should take pulse. Its frequency should not exceed 130 beats/minute. In half an hour heart rate after finishing exercise should return to normal levels.

Training is being built according to the principle from less load to more. At the beginning - walking or jogging, then intense running. To lose weight, it is not the maximum duration of the load that is important, but its cyclical nature. This should be taken into account when drawing up a training schedule and when jogging.

Maximum time workouts while feeling good should not exceed 1 hour. If anyone assumes that by running longer, they will get rid of fat deposits faster, then they are mistaken. Research shows that after an hour's jogging, the body will begin to destroy not fat, but muscle tissue.

The effect of running in the evenings

The effect of evening classes not as noticeable as morning ones jogging. The body's peak activity occurs in the morning.

Therefore, the results of those who run in the evening may be slightly different from early runners. But, nevertheless, over time body fat on the sides will begin to decrease.

At the right approach jogging in the evenings will help solve the problem to a certain extent extra pounds and will allow you to keep your body in good tone, which is also important for maintaining optimal weight.

Useful video

The video talks about some of the features of evening and morning running for weight loss.

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At one time I did not avoid this mistake. My training was like two peas in a pod: the usual 10 laps around the stadium every day.

When we do the same thing every day, the body adapts and begins to spend fewer calories on the usual exercise. From a survival point of view, this is very good, but for weight loss it is not at all cool. Each workout makes it a little easier to run the same distance. Even if you still sweat and feel tension in your legs, your metabolism slows down.

This is such a meanness: you spent so much willpower to pull yourself out for a run, but you burned one and a half times fewer calories than a week ago.

Study Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises, conducted at the University of Tampa, showed: the same running training, for example, exercising on a treadmill for 45 minutes at the same pace, without intervals and maximum accelerations, helps to reduce weight only for the first time. People lose a few pounds in the first month of training, but then the weight plateaus. Why is this happening? Within a week, the body has adapted to the stress, and now it does not need to strain to such an extent to burn fat.

E'Lisa Campbell/Flickr.com

That's why strength training are considered more effective for weight loss than running at an average pace. Lifting weights whips up your muscles, causing micro-tears in your muscles. The recovery process requires energy, which means you burn more calories not only during the workout, but also for one to two days after it.

In other words, strength training and cardio exercise have different mechanisms for burning calories.

With cardio, everything is simple: you can run for 30 minutes at an easy pace and burn 200 kcal, or not exercise, but eat 200 kcal less. The effect will be the same.

With strength training (or with sprints, but more on that in the next paragraph) everything is different. Calories are burned not only during exercise, but also after it.

2. You run longer, but not faster.

In any type of activity, intensity is of great importance. As a rule, new runners choose a pace that they can maintain for a long time.

This is great for endurance, but not great for weight loss. During the study Physical Activity and Weight Gain Prevention, the results of which were published in the Journal of the American Medical Association, analyzed the fitness habits of more than 34,000 women. It was found that to maintain (not lose!) weight they use an hour moderate load a day is about 5 kilometers of walking.

Instead of training for a certain time, challenge yourself to reach the desired level of difficulty. Let's say the third difficulty level on a treadmill is a four on a scale from one to ten. What happens if you go to an eight or nine on this scale for very short time? The answer is obvious: you will lose more weight.

In the process of research Run sprint interval training improves aerobic performance but not maximal cardiac output, conducted at the University of Western Ontario, compared short, intense exercise with longer, but less strenuous cardio exercise. One group of subjects performed six 30-second sprints, the other did moderate-intensity cardio exercises for 30–60 minutes.

The results were astonishing: the sprinters burned twice as much fat despite training for much less time.

In terms of its effect on the body, sprinting can be compared to strength training. Your body needs to replenish ATP reserves, convert lactic acid into glucose, and after heavy exercise, restore hormone levels in the blood. All these processes force the body to work harder and burn more fat, which does not happen during quiet aerobic exercise.

3. You focus too much on calories.

The calorie counter is the real enemy of a losing weight person. It causes you to misjudge the impact of training on the amount of energy expended.

You are mistaken in thinking that you mainly burn calories during training. A huge amount of them is spent simply on maintaining life: sleeping, standing, eating, thinking. What you spent in the gym simply pales in comparison with the energy costs of normal daily activity that has nothing to do with sports.

Therefore, it is not important how many calories appear on the monitor of a cardio machine, but how your workout will affect the expenditure of calories in everyday life.

Running simply burns calories, while sprinting or strength training increases muscle size. And the larger your muscles, the more calories your body needs to maintain them.

4. You don't try other types of cardio.

If you love long endurance runs and want to use them to lose weight, I have bad news. The Journal of Strength & Conditioning Research found that running at a leisurely pace long distances reduces muscle strength and slows down their growth. To verify this, just look at the figures of marathon runners.

Peter Mooney/Flickr.com

Researchers from Stephen F. Austin University say that even if you run at high intensity and inclined surface, cycling is still more effective for building muscle and burning fat.

However, it cannot be said that running is useless for losing weight and has no benefits at all. Just if you want to lose weight faster, that is, more effective workouts. Choose cycling (especially high-intensity cycling) rather than going for a long, leisurely run or leisurely walk.

5. You run too much

Maybe the number on the scale isn't changing because you're running too much? We are talking about really serious loads when the body simply does not have time to recover after training.

Exercise improves health, but it also puts stress on our bodies. If you exercise too much, it affects your hormonal levels, and hormones play important role in weight gain and loss.

During exercise, cortisol levels increase. There's nothing wrong with this, but when combined with chronic stress, this hormone can cause insulin resistance and cause your body to retain fat despite your best efforts.

Study Overtraining, Exercise, and Adrenal Insufficiency, published in the journal Hormone Research, found that long-distance running increases cortisol levels over the long term. This can cause inflammation and slow recovery, destroy muscle tissue, increase fat, and reduce immunity.

If you suffer from long-term stress - it doesn't matter if it's caused by too much exercise or lack of good nutrition needed for recovery - this harms the thyroid gland and slows down your metabolism, making it much more difficult to lose weight.

Bottom line

So, if you start running an hour a day and the weight isn't coming off, try reducing the amount of cardio, replacing jogging at a leisurely pace with sprinting, and adding strength training. Most likely, a pleasant surprise awaits you.

Declared war excess weight? Do you want to get rid of hated folds on your body? If you set a goal, achieve it. There are many ways to do this, but the most economical and accessible is running.

Regular jogging is effective method for weight loss, a dose of good mood and strengthening of the body. You can run both in the morning and in the evening. However, if possible, give preference to training at sunset.

Disadvantages of morning exercise

According to experts, running early in the morning can have a negative impact on your health. This is explained as follows:

• Early jogging on an empty stomach can make you feel unwell for the whole day. After the night, blood glucose levels are low, so physical activity can lead to dizziness and other ailments.
• Great load on the heart and blood vessels. In the morning, all processes in the body proceed at a slow pace. A sudden change in condition will do more harm than good. The minimum interval between sleep and training should be half an hour. If you have enough time, you can run in the morning.
• The calories burned in the morning “accumulate” throughout the day, which leads to a decrease in the chances of losing weight.

To quickly reach your goal and lose excess fat, you need to start running in the evenings and eat right. Integrated approach approach to the problem will not only achieve results, but also consolidate them for a long time.

And I run, run, run...

Running is ideal for those who want to lose extra pounds. But at the same time it is contraindicated for people who are obese.

You need to approach this sport with caution, especially if you are a beginner. To avoid harming your joints, you can start your workout by walking.

Regular walks at least three times per week normalizes metabolism. And after 3 weeks, include elements of running, starting with one minute and gradually increasing the training time.

It is important to correctly distribute the load on the body. It should be such that you have time to restore your strength for the next classes.

Regularity and duration of jogging

Running helps you lose weight only if you work on yourself long-term and systematically. Losing extra pounds by working out in the evenings 2 days a week for 15 minutes will not work.

To reduce your waist by a few centimeters, you need to do this at least 6 times a week. Sunday can be left as a day off. And upon reaching visible result physical activity can be reduced to 3 days a week.

The duration of the run should be over 50 minutes. This is due to the fact that for the first half hour the source of energy for the body is the food received during the day. And only then do they go to waste energy reserves in the form of fat deposits.

If you are not going to run for more than 20 minutes, then do not plan to lose weight. Such training will only allow you to maintain your existing body shape and feel better.

When correct organized training You can lose an extra 5 kilograms in just a month.

Speed ​​limit and distance size

To lose weight, you need to run at least five kilometers. Of course, you should not start your first training sessions from such a distance. Limit yourself to 1-2 kilometers to begin with.

Watch yourself while running. You need to breathe correctly through your mouth. If difficulties begin, go to quick step.

Each person determines the speed for himself. It all depends on age, gender, physical training and much more.

To reach good result and lose weight quickly, you need to run at different paces. The fast step can be replaced with , and then accelerate to the limit.

• Before jogging, it is good to do a short warm-up. This way you will prepare your body for power loads and reduce the risk of injury.
• It is important that clothes and shoes are comfortable, made from natural materials and do not restrict your movements.
• If you run in the evenings, do not forget about safety measures. Choose smooth and well-lit roads.
• You need to eat two hours before training. You can have a snack, for example, vegetables or fruits.
• If you want the lesson to be as effective as possible, do not eat sweets the day before. Otherwise, losing weight will be much more difficult.
• Under no circumstances should you stop abruptly at the finish line. Run further, reducing your speed.
• You should not drink water while running.

To bring your weight back to normal, sometimes it’s not enough to just run in the evenings. You also need to eat right.

What is meant by healthy eating?

• Lack of useless and harmful products. This includes sweet carbonated water, chips, crackers, salted nuts, mayonnaise, and ketchup.
• Porridge. It would be correct and healthy to replace fatty foods with buckwheat, bulgur, lentils and other cereals.
• Vegetables and fruits. Enrich your body with vitamins and nutrients. Use them as a snack.
• Don't forget about breakfast.
• Observe drinking regime. Drink a glass of water in the morning on an empty stomach, and drink it regularly throughout the day.

Sometimes it happens that the desire to cope overweight above common sense. In pursuit of thin waist One should not forget about contraindications.

People with serious heart diseases, circulatory disorders, and joint diseases should not run.

To avoid harming yourself, you should consult your doctor before playing sports. It will help you determine the correct level of physical activity for your body.

Playing sports has always been useful and fashionable. Running is not only an active and enjoyable pastime, but also good medicine from many ailments.

Svetlana Markova

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

Content

The key factor that pushes weight off the plate and decreases is cardio loads. Beginners have little understanding of how to lose weight by running, which is recommended by all open sources, what effect such training gives and whether this activity is suitable for everyone. Doctors' debates about the benefits and harms of jogging add fuel to the fire. Without basic knowledge It’s 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 of movement for humans, 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 condition when not a single foot is in contact with the surface of the earth. The distance covered by a runner in the same number of steps is higher than that of a person walking slowly. However, this type of activity is not allowed for everyone.

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

• excess body weight;
• heart disease;
• vascular diseases;
• “problem” joints;
• scoliosis (III degree and higher);
• hypertension.

Does it help you lose weight

Losing weight using this type physical activity is possible, but for this you need to know what kind of running helps you lose weight - just getting outside and trying to jog a couple of kilometers is not the same as “burning fat.” Firstly, sports must be supported by nutritional correction (no “first, second and dessert”), otherwise only the calories eaten will burn. Secondly, you can influence your figure only by knowing how to lose weight from running: what duration of exercise to set, what heart rate 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 also a lot going on inside: 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 runs also increases, and already stored reserves gradually begin to be used up, i.e. Jogging triggers fat burning. Running affects weight loss in the same way as any cardio exercise, but only until you reach the heart rate that helps your physical fitness.

In addition, you need to remember which zones the emphasis is on:

• General weight loss, as with any type of aerobic activity, is guaranteed, and the start of metabolism is also guaranteed.
• This type of activity makes your thighs thinner and your buttocks firmer.
• 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 legs (calves) may increase slightly in size.

Correct running

The relationship between food physical activity and doctors endlessly emphasize losing extra pounds, so the main rule remains normalization of nutrition. By consuming sweets and having frequent snacks with fast carbohydrates, you will not be able to lose weight, even if you run marathons. Correct running Losing weight requires compliance with a number of conditions, but not only nutritional ones:

• You can’t actively drink water while running – just wet your throat.
• Before running you need to eat a portion complex carbohydrates(cereals/pasta with vegetables), then light (!) protein. However, to lose weight, the interval between physical activity and food should be 2 hours.
• Exercise 4-5 times a week, lasting at least 40 minutes.
• The breakdown of fats is slow and not endless, so if you run for more than an hour, it will not help you lose weight, but a threat to your muscles.

In the evenings

Experts call cardio exercises after dinner very effective, but only if there is a 3-hour break between food and jogging. Firstly, the food needs to be digested, otherwise it will shake with active movement, and you will feel bad. Secondly, if you exercise after an hour and a half, the food you just took will help replenish energy - the existing fats will remain intact. Losing weight won't work.

Running in the evenings to lose weight should be done according to the following rules:

• Do not start training immediately after work - give yourself a short rest (especially moral). Take a calm shower and get ready.
• There should be 2-3 hours between jogging and sleep, otherwise the adrenaline rush will prevent you from relaxing afterwards.

In the morning

The reason for the popularity of jogging after waking up is that you haven’t had time to eat anything, and the body will begin to use existing fat reserves for energy. With this load it is easier to burn them than in the evening, but running in the morning is not suitable for everyone. Firstly, carbohydrate window created at night, supplemented with 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 egg whites, a little water). Jogging - in half an hour.

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

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

Rules for losing weight

Even if you have a strong 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 with an eye on him. The main rule of running for weight loss, like all physical exercises, is not to overcome (that is, not professional sports) – 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 the 3 pillars of a classic jog:

• Warm-up is something that even runners do not 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 sports (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 do it right for beginners

The key mistake of those who decide to master jogging to lose weight is to hope that the symptoms of poor endurance will go away if they give themselves the maximum load every day. The body must adapt to running smoothly, otherwise the chances of getting problems with the heart and joints are greater than getting good health. physical fitness. Addition from experts: if you previously only had step aerobics as part of your training, you haven’t seen sports at all.

Beginners who are confident in their health should practice running according to the following rules:

• Start training by calculating your target heart rate - i.e. that pulse that makes the exercise aerobic, but does not worsen your well-being. The upper limit is to subtract age in years from 220.
• To adapt, running for 3 months should be carried out at the lower level of the target heart rate - this is 60% of the maximum. The next 3 months are on average - 70% of the upper limit.
• For the first six months, the distance should remain within 5 km.
• It is not advisable to run for 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 decided to lose weight or help your health) - the heel minimally touches the ground, inhalation and exhalation are even.

What's better to run in?

If for home fitness special clothing and shoes are mainly just a way to get in the mood for training, to feel like an athlete, but for jogging this is a factor directly related to health. If you don't choose the right shape, you risk harming your joints, spine, and simply getting heatstroke or a cold. According to experts, it is better to run in special sneakers that have increased heel cushioning (reduces the force of impacts on the asphalt) and a very flexible upper. Consider:

• an abundance of hard elements, excluding the backdrop, is not recommended;
• 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 thumb there was 3-5 mm left to the toe;
• the total weight of the sneakers can reach up to 0.4 kg.

With clothes for running, everything is a little simpler, since the main requirement for it is the ability to allow air to pass through and not interfere with movements, so no jeans, leather jackets, etc. Run only in clothes from a sports store. However, the issue of the degree of “insulation” also deserves attention. Professionals recommend dressing before a run as if the temperature on the thermometer is 8-10 units higher than it is. In winter, a windbreaker is used for running, not a down jacket, but underneath 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 warm-up is not taken into account:

1. Brisk walking (10 minutes), jogging (20 minutes), walking at an average pace (10 minutes).
2. Interval – high pace and walking (20 minutes in total, changes every 3 minutes), jogging (10 minutes).
3. Jogging (15 minutes), uphill acceleration (10 minutes), fast walking (10 minutes).
4. 25 minutes interval, 10 minutes low pace.
5. Run slowly for 10 minutes high speed work uphill for another 10 minutes, alternating the pace for the remaining 15 minutes.

Treadmill training program

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

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

How much weight can you lose?

The number of kilograms lost is determined by your initial weight, how long the session was, what running pace you maintained, and whether there were rest periods during the workout. Classic jogging helps burn about 610 kcal per hour. It is much faster to lose weight at a fast pace (distance of 10-12 km in 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; volume measurements will help you. The first results can be noticed within a month if you run regularly.

Running for weight loss is used by many, especially after winter: girls lose extra pounds, guys “dry” muscles. If you use diet exclusively as a means of losing weight, the result may not be pleasing: excess fat will disappear, revealing weak, untrained muscles. Therefore, it is advisable to add to your diet running for weight loss. It is better to start in the warm season. In winter, the risk of colds for an unhardened body increases. In any case, in cold weather, running should begin from the moment you leave the house and not stop until you enter the room - in order to avoid hypothermia.

You need to start running gradually, accustoming your body to unexpected loads. The adaptation period depends on physical condition every person. It is best to start with a jog of about 15-20 minutes. Morning, afternoon and evening running have different effects. Thus, running in the morning helps strengthen the nervous and cardiovascular systems. Daytime running is most beneficial for strengthening muscles. Running in the evening leads to maximum weight loss effect and burning of excess fat.

So, if your goal is lose weight by running, then the best time for classes will be in the evening. It is evening running that helps burn more calories. However, if you cannot run in the evening due to circumstances, do not deny yourself morning jogging. Running in the morning is not as effective for weight loss as running in the evening, but it also has positive impact on the body, helps to train muscles and burn excess fat.

You need to run in the morning on an empty stomach, before breakfast, and in the evening - two hours after and an hour before eating. In general, the main time periods during the day when the muscles are most ready for stress are 3 periods: from 6:30 to 7:30, from 11:00 to 12:00 and from 16:00 to 18:00. Therefore, try to fit your running sessions into any of these intervals.

Attention! Jogging for 10-20 minutes does little to help burn fat. The fact is that when jogging, the body receives energy from glycogen (easily digestible sugar in the body's cells). And this can last quite a long time, up to 40-50 minutes. And only when the body's cells stop producing enough glycogen does the body turn to fat cells. Therefore, if you want to get rid of excess fat by jogging, then you need to run for more than 50 minutes, i.e. Warm up the body in 40-50 minutes, and run for another 10-20 minutes, burning fat.

Special attention! When jogging for more than an hour, a gap may arise when the body has already exhausted its entire supply of glycogen, and fat has not yet begun to break down. At this point, the body begins to burn easily broken down muscle protein. So if you want to “dry out”, but not lose muscle mass, then long jogging is not your option. So what do you do if you want to lose a few kilograms of fat, but still want to lose those hard-earned muscles?

The answer is simple - interval running. This is an alternation of running at maximum effort and rest, for example: 100 meters - walking, 100 meters - jogging, 100 meters - sprinting with maximum effort. And so on for 30-40 minutes. There is another interesting point about interval running: after it, the body continues to actively burn fat for about 6 hours.

When running for weight loss, it is best to alternate fast running for a short distance with slow running for a long distance - this will prevent the body from quickly getting used to the same loads, which will lead to burning more calories. Running should be fun good mood, a feeling of freedom and harmony. Jump rope– a great additional accessory that, together with running, will help you lose weight. You can take it with you when you go for a run. Also, take a player with your favorite music on the road and enjoy the process!

Running clothes should be natural, light and comfortable, not tight or tangled around the body; good running sneakers (especially when running on asphalt) are a must. To achieve the best results, it is advisable for girls to buy shorts for weight loss. While running in such shorts, the body sweats intensely, which helps remove toxins from the body, and fat deposits are burned no less intensively, cellulite goes away.

Lose weight by running- it’s really real, and besides, it’s useful. The most important thing is to run regularly. And within a few weeks you will not only see a result that pleases you, but also notice that vital energy appears, lightness throughout the body, good spirits and a good, joyful mood for the whole day. And the increased release of the happiness hormone - serotonin - during running will make this process enjoyable. Lose weight with pleasure!