Running is considered one of the most effective ways in the fight against extra pounds. The load received during a run is distributed evenly to all muscle groups, heartbeat and respiration become more frequent, metabolic processes begin to proceed more actively and faster, fat is burned. Losing not only weight. The runner's legs acquire relief, the body becomes graceful, but not pumped.
One desire and daily runs are not enough. You can run both in the mornings and in the evenings, but not achieve any visible result. The main thing is not just to run, but to do it according to a certain method.
This type of activity:
- comprehensively strengthens the muscles of the body;
- enriches the blood with oxygen;
- increases the vital capacity of lung tissues;
- strengthens the heart muscle and blood vessels;
- increases the strength and endurance of bones.
The multifaceted effect has a positive effect on both well-being and health.
When daily runs of 15 to 20 minutes do not lead to fat burning, a person is frustrated, as a result of which he simply stops exercising. To prevent such a fate from befalling a beginner, it is necessary to clearly understand that such a training scheme is ineffective. This is due to the physiological characteristics of the human body, which cannot be "outwitted".
Jogging, a characteristic feature of which is low speed, requires the expenditure of a certain amount of energy. It is taken from glycogen - sugar stored in the liver for an "emergency" case, that is, when additional loads are placed on the body. Its resource is enough to provide from 30 to 40 minutes of vigorous activity and muscle nourishment.
A short session leads to the fact that glycogen is only partially consumed, and then replenished along with the food taken. And since glycogen is not fully produced, fat is not used as an energy source. Therefore, fat burning does not occur and weight does not decrease.
How to run to lose weight
The use of fat as a source of energy, as a rule, occurs during blood flow and an increase in oxygen concentration in the area of fat deposits. This process is accompanied by heavy breathing and a feeling of fatigue.
And in order to achieve fat burning while running, the duration of jogging should be at least 50 minutes. This will allow the metabolism to switch from glycogen to fat. Running for more than 95 minutes is also not recommended. Refractory fats break down rather slowly. And if the loads are longer, energy may not be enough, and it will begin to be replenished from proteins, leading to the loss of not only fat, but also muscle mass.
An alternative to long workouts, if there is no opportunity to run for an hour, will be interval running. It is suitable for those who do not smoke, have no problems with the cardiovascular system. This is due to the nature of the training. They are accompanied by enormous loads on the vessels and the heart muscle. However, doing interval running, you can achieve stunning results.
The essence of interval running is the alternation of periods of maximum load with rest intervals. The recommended interval distance is one hundred meters:
- the first interval is an active step to stretch the ligaments and muscles, increasing blood flow;
- the second interval is jog, tuning the breath;
- the third interval is sprinted with maximum return, that is, at the highest speed, and then they switch to jogging again.
When breathing is restored at an easy pace, they again begin to sprint. The entire workout after the warm-up takes place with a change of light and intense running.
Benefits of interval running
A hundred-meter sprint is accompanied by special physiological processes, due to which the number of calories burned is simply enormous. A 100-meter sprint completely breaks down glycogen in the liver, and the subsequent transition to a lower speed restores its reserves due to the breakdown of fat deposits.
Sprinting not only actively consumes glycogen, but also contributes to increased blood flow to the muscles, which accompanies intensive fat oxidation with the simultaneous release of energy, which begins to be stored in the form of carbohydrates. Interval running lasting 20-30 minutes exhausts the runner completely, and fats continue to be burned.
According to some data, after a high-speed run, fat burning occurs for about 6 hours. In this case, muscle mass is not affected.
The benefits of running are invaluable for the body and figure, but there are certain medical indicators that cannot be neglected.
Running is contraindicated in the presence of diseases of the spine, injuries, acute illnesses, varicose veins. If these recommendations are neglected, after jogging, the patient's condition may worsen significantly, and the disease may worsen.
It is necessary for women to refuse jogging during pregnancy. Sprint is completely contraindicated during lactation. During intense exercise, lactic acid is released into the milk. It can make the taste of milk unpleasant for the baby.
The best place to run
You should not run near major highways and enterprises, the air around which is saturated with chemical emissions. Asphalt pavement is also not the best option. It is quite traumatic, causing severe fatigue. It is best to run on a special stadium surface. If this is not possible, then along the dirt paths of the forest and the park.
The first two weeks of training should be aimed at increasing the duration of sessions and speed. This period is suitable for testing different methods in order to choose the best one for yourself.
Clothing and shoes should be comfortable and suitable for running. If the legs are uncomfortable, this will add a load on the muscles of the legs, causing excessive fatigue.
You need to breathe through your nose. Breathing through the mouth dries the throat and causes thirst. You can drink while jogging, but in small sips and often, only special drinks or still water.
You need to run only in a good mood, and to maintain the pace and mood - to rhythmic music. Training through strength and in a bad mood will not bring any effect.
