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

Running helps bring back to normal Not only figure. He governs mental and physical health. The main thing is to decide on the time of the run.

The effectiveness of jogging for weight loss is an indisputable fact. They not only help to get rid of excess fat reserves, but also form a great figure.

Running for weight loss

Several weeks of regular practice able to create a real miracle, creating an almost perfect body. Plus, movement is good for your health. To be convinced of this, you need to know when and how to run, and how to correctly compose individual program.

Features of morning runs

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".

Advantages and disadvantages

Pros Morning jogging for weight loss has a lot. These include:

• Possibility for maximum load. A rested body is able to work in training with greater impact.
• Emotional charge for the whole day.
• Benefit for health. Morning exercise is clean air, a great start to turn on the work of all organs, including of cardio-vascular system, a kind of brain launch.

Have a morning run and its cons:

• Waking up in the morning is not for everyone.
• Running before work can be tiring for the first time.

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

Before starting an early workout, you should conduct a kind of ritual - take cold and hot shower, drink half a glass of still water(you need to have a bottle with you on a run, in order to periodically take a couple of sips), take charging.

If a morning marathon is scheduled for tomorrow, you should correct your daily regime. Dream must be complete with duration at least 8 hours. Since the best hours for fighting fat on a running distance are considered to be the time period from 6 to 7 o'clock, and it is necessary to prepare for the race, then lights out should be planned for approximately at 22.00.

Note! Enter into a sports rhythm should be gradual. In the early days, the training 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 the best option. in interval mode. At the same time, a measured pace alternates with a dynamic one.

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

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

Better go for a morning run without breakfast. Then your own energy will be spent, and excess fats will be burned.

Afford 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. Perhaps the best option for this category of athletes will be evening classes. In this case, it will be easier to cope with the load.

Training program

• Systematic training - 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 paces of running - moderate to intense— 2 to 5 minutes.

Weight loss results from running in the morning

The effect of morning training comes a couple of weeks. The reason for the rapid reaction of the body is that in the morning it is easier to achieve an acceleration of metabolism.

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

Fat loss is gradual and does not cause skin sagging. As a result of classes, you can not only lose a few unnecessary kilograms, but also acquire beautiful body shapes.

Plus an added bonus - health promotion.

When is the best time to go for an evening run?

Jogging in the evenings is often chosen by lovers 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.

Advantages and disadvantages

The advantage of evening running is already body activity created per day. No need to "turn on" it after a night's sleep, do a special warm-up. In the evening, those who wake up hard in the morning feel especially comfortable on a run.

Another advantage of such runs for those who work on a traditional schedule is the presence more time to exercise. In the evening, there is no need to rush anywhere.

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

Running in the evening works like calorie burner.

A sedentary lifestyle, frequent snacks with sweets, drinks with a high sugar content have time to do their dirty work in a day, and imprinted in the form of fat deposits in the waist area. And this is where running comes in handy.

If you approach the evening run from the point of view of medicine, then people with vascular problems this training option is more useful than the morning one. With vegetative-vascular dystonia, a morning run can be a difficult test. In the morning there is a high probability of fainting.

Evening classes have their own certain shortcomings: with caution should be approached to the intensity of the load in the evening for those who have problems with the nervous system. Overwork during training can result in poor sleep, and if you continue in the same rhythm, it can develop chronic insomnia.

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

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Frequency, load selection, rules

During evening workouts at first time should be given to the body minimum load. Overload can manifest itself with muscle cramps, pain in the legs and back, and even insomnia. You don't have to run every day to lose weight. Enough 3-4 runs per week. And at the initial stage, you can limit yourself to 2 lessons.

In the evening, it is not required, as in the morning to carry out exercises before training. But for the gradual introduction of the body into a sports pace, it is necessary to carry out warm-up before the run. It will require no more than 10 minutes.

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

In order to properly work out all muscle groups after 8 hours of work, complex exercises are required. The warm-up must include squats, bends, swings with legs and arms, jumps on one or two legs. You can take as a basis any ready-made set of exercises. Warming up, in this way, the muscles of the body, you can not be afraid of getting injured during training.

For running in the evening to lose 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 training should limit intensive running, allocating more time to the average pace. For those who have been on a wellness distance for a long time, you should also not overload yourself too much, and you need to use the method of changing the running rhythm.

The main principle of running lack of discomfort. It is necessary to stop the run if there is a feeling of lack of air, 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 stop running.

Careful consideration should be given to the choice places of employment. It should not be located near highways or industrial enterprises.

Must be remembered! Dinner during the evening run should be light. It is forbidden having a lesson immediately after eating. Dinner with porridge, a light salad or boiled fish should be 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 classes also should not be attacked immediately on food. It is better to rest for about an hour, taking a shower at this time. After rest do not load the body with heavy food rich in fats and carbohydrates. After all, we are talking about weight loss, and not about sports training.

Training program

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

The program for running training in the evening should not resemble the training of Olympic athletes. For weight loss maximum speed loads are not required.

The program must be like the following:

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

Number of lessons in Week should be no more than 4 times. At the same time, if there is pain, or there is severe fatigue, classes should be canceled. Also, don't go for a run when you're sick.

After the evening run measure the pulse. Its frequency should not exceed 130 beats/minute. After half an hour after exercise, heart rate should return to normal.

Workouts are built on the basis of lesser load to greater. In the beginning - walking or jogging, then intense running. For weight loss, it is not the maximum duration of the load that is important, but its cyclicity is necessary. This should be taken into account when scheduling classes, and when jogging.

Max Time wellness workouts should not exceed 1 hour. If someone assumes that by running longer, he will quickly get rid of fat accumulations, then he is mistaken. Studies show that after an hour of running, the body will begin to destroy not adipose tissue, but muscle tissue.

The effect of running in the evenings

The effect of evening classes not as noticeable as from the morning runs. The peak of body activity falls on the morning hours.

Therefore, the results for those who run in the evening may be somewhat different from the early runners. But nonetheless, fat deposits over time on the sides will start to decrease.

With the right approach, jogging in the evenings will help to some extent solve the problem of extra pounds and keep the body in good shape, which is also important for maintaining optimal weight.

Useful video

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

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

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

Here's the meanness: you spent so much willpower to pull yourself out for a run, and 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 that the same running workouts, for example, running on the treadmill for 45 minutes at the same pace, without intervals and maximum accelerations, help to reduce weight only at first. People lose a few pounds in the first month of training, but then the weight stops. Why is this happening? Within a week, the body adapted to the loads, and now it does not need to strain to such an extent to burn fat.

E'Lisa Campbell/Flickr.com

This is why strength training is considered more effective for weight loss than jogging at an average pace. Lifting weights whips up your, causing muscle micro-tears. The recovery process requires energy, which means that you burn more calories not only during your workout, but also for a day or two after it.

In other words, strength training and cardio have different calorie burning mechanisms.

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

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

2. You run longer, but not faster.

In any activity, intensity matters. As a rule, beginner runners choose a pace that they can hold out for a long time.

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

Instead of training for a set amount of time, challenge yourself to reach the desired level of difficulty. Let's say the third level of difficulty on a treadmill is a four on a scale of one to ten. What happens if you go to an eight or nine on this scale in a very short time? The answer is obvious: you will lose more excess 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 heavy cardio workouts. One group of subjects performed six 30-second sprints, the other group did moderate-intensity cardio for 30–60 minutes.

The results are astonishing: the sprinters burned twice as much fat despite much shorter training times.

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

3. You pay too much attention to calories.

The calorie counter is the real enemy of a losing weight person. It makes you misjudge the impact of training on energy expenditure.

You are mistaken in thinking that you mainly burn calories in training. A huge number of them are spent simply on supporting life: sleeping, standing, eating, thinking. What you spent in the gym pales in comparison to the energy costs of normal daily activities that have nothing to do with sports.

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

Running just burns calories, while sprinting or strength training increases muscle volume. And the bigger your muscles, the more calories your body needs to service them.

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

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

Peter Mooney/Flickr.com

Stephen F. Austin University researchers say that even if you run at high intensity and on an incline, cycling is still more effective for building muscle and burning fat.

However, this is not to say that running is useless for weight loss and has no benefits at all. It's just that if you want to lose weight faster, then there are more effective workouts. Give preference to cycling (especially at high intensity) instead of going for a long run at a leisurely pace or a leisurely walk.

5. You run too much.

Maybe the number on the scale does not change because you run too much? We are talking about really serious loads, when the body simply does not have time to recover after a workout.

Exercise improves health, but it also puts our body under stress. If you exercise too much, it affects your hormones, and hormones play an important role in gaining and losing weight.

During exercise, cortisol levels rise. There's nothing wrong with that, but when combined with chronic stress, this hormone can cause insulin resistance and cause your body to store 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 for a long time. This can cause inflammation and slow down recovery, destroy muscle tissue, increase fat, and lower immunity.

If you suffer from long-term stress - whether it's caused by too much exercise or a lack of good nutrition to help you recover - it harms your thyroid and slows down your metabolism, making it much more difficult to lose weight.

Outcome

So, if you've started running for an hour a day and the weight isn't coming off, try cutting back on your cardio, replacing slow-paced runs with sprints, and adding strength training. Most likely, a pleasant surprise awaits you.

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

Regular jogging is an effective method for losing weight, a portion of good mood and hardening 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 adversely affect your health. This is explained as follows:

• Running early on an empty stomach can make you feel bad all day long. After the night, the level of glucose in the blood is lowered, so physical activity is fraught with the appearance of dizziness and other ailments.
• Great stress on the heart and blood vessels. In the morning, all processes in the body proceed at a slow pace. A sudden change in state 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.
• Calories burned in the morning "accumulate" during the day, which leads to a decrease in the chances of losing weight.

To quickly reach the intended goal and throw off the extra load of fat, you need to start running in the evenings and eat right. An integrated approach to the problem will allow not only to achieve the result, but also to consolidate it for a long time.

And I'm running, running, running...

Running is ideal for those who want to lose those extra pounds. But at the same time, it is contraindicated in people suffering from obesity.

You need to approach this sport with caution, especially if you are a beginner. In order not to harm your joints, you can start training with walking.

Regular walks at least three times a week normalize metabolism. And after 3 weeks, include running elements, starting from one minute and gradually increasing the training time.

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

Frequency and duration of runs

Running helps to lose weight only if you work on yourself for a long time and systematically. Losing extra pounds by exercising 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 off. And when a visible result is achieved, physical activity can be reduced to 3 days a week.

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

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 the existing shape of the body and feel better.

With properly organized training, the extra 5 kilograms can be lost in a month.

Speed ​​​​mode and size of the distance

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

Take care of yourself while running. Breathe properly through your mouth. If difficulties begin, go for a quick step.

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

To achieve a good result and quickly lose weight, you need to run at a different pace. A quick step can be replaced with , and then accelerate to the limit.

• Before jogging, it will be good to do a little warm-up. Thus, you prepare the body for power loads and reduce the risk of injury.
• It is important that clothes and shoes are comfortable, made of 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 session to be as effective as possible, do not eat sweets the day before. Otherwise, losing weight will be much harder.
• At the finish line, in no case should you stop abruptly. Run further, slowing down.
• You can't drink water while running.

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

What is meant by healthy eating

• The absence of useless and harmful products. This includes sweet soda, chips, crackers, salted nuts, mayonnaise, ketchup.
• Kashi. It will be correct and useful to replace fatty dishes 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 breakfast.
• Observe the 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 with excess weight is beyond common sense. In pursuit of a thin waist, one should not forget about contraindications.

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

In order not to harm yourself, you need to consult a doctor before playing sports. It will help you to correctly determine the level of physical activity for your body.

Sports have always been useful and fashionable. Running is not only an active and pleasant pastime, but also a good cure for many ailments.

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 of physical activity is possible, but for this you need to know what kind of running helps you lose weight - just getting out and trying to jog for a couple of kilometers 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. Inside, too, there is a lot going on: aerobic exercise forces the body to make the most of the lungs in order 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

Doctors emphasize the relationship between food, physical activity and weight loss 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 portion of complex carbohydrates (cereals / pasta with vegetables), after - 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 reserves 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 a work program with an eye on it. The main rule of running for weight loss, like all non-overcoming physical exercises (that is, not professional sports) is 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 is something that even high-level runners do not avoid, 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 to run 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 a workout, 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 3-5 mm remain from the thumb 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. Such a simple running program for weight loss for a week (2 days of rest) is suitable, where the 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 (total 20 minutes, shifts every 3 minutes), jogging (10 minutes).
3. Jogging (15 minutes), accelerating uphill (10 minutes), brisk walking (10 minutes).
4. 25 minutes interval, 10 minutes low pace.
5. 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:

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

Running for weight loss is used by many, especially after winter: girls shed extra pounds, guys “dry” muscles. If you use only a diet as a means for losing weight, then the result may not be pleasing: excess fat will go away, exposing 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 organism increases. In any case, in cold weather, running must be started from the moment you leave the house and do not stop until you enter the room - in order to avoid hypothermia.

You need to start running gradually, accustoming the body to unexpected loads. The adaptation period depends on the physical condition of each person. It is best to start with a run for about 15-20 minutes. Morning, afternoon and evening running have different effects. So, running in the morning helps to strengthen the nervous and cardiovascular systems. Daily running is most useful for strengthening muscles. Running in the evening leads to the maximum weight loss effect, burning 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 contributes to greater calorie burning. However, if you cannot run in the evening due to circumstances, do not deny yourself morning runs. Running in the morning is not as effective for weight loss as in the evening, however, it also has a positive effect 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 one hour before eating. In general, the main times during the day when the muscles are most ready for exercise are 3 periods: from 6:30 to 7:30, from 11:00 to 12:00 and from 16:00 to 18:00. So try to fit your running sessions into any of these gaps.

Attention! Jogging for 10-20 minutes does little to help burn fat. The fact is that when jogging, the body receives energy from glycogen (an easily digestible sugar in the cells of the body). And it can last quite a long time, up to 40-50 minutes. And only when the cells of the body stop producing enough glycogen, the body is taken for fat cells. Therefore, if there is a desire 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, there may be such a gap when the body has already exhausted the entire supply of glycogen, and the fat has not yet begun to break down. At this point, the body begins to burn easily digestible muscle protein. So if you want to “dry out” but not lose muscle mass, then long jogging is not your option. So what to do if you want to lose a few pounds of fat, but not part with such hard-pumped 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 - sprint with maximum calculation. And so 30-40 minutes. There is another interesting point in 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 between fast running for short distances and slow running for long distances - this will not allow the body to quickly get used to the same loads, which will lead to burning more calories. Running should bring pleasure, good mood, a sense of freedom and harmony. jump rope is a great additional accessory that, along with running, will help you lose weight. You can take it with you when you go running. Also take a player with your favorite music on the road and enjoy the process!

Running clothes should be natural, light and comfortable, not crushing or tangling around the body, good running shoes (especially when running on pavement) are a must. To achieve the best result, it is advisable for girls to buy shorts for weight loss. While running in such shorts, the body sweats intensively, which helps to remove toxins from the body, and fat deposits are burned no less intensively, cellulite disappears.

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