Everyone knows that running helps to lose weight. However, not everyone is told that there is a proper way to lose weight. After reading this article, it becomes clear why many people who choose this type of figure improvement do not have the desired results.
The benefits of running
When you start running, you provide an invaluable service to your body, replenishing it with health and strength:
- Blood is saturated with oxygen;
- The heart and the entire vascular system are strengthened;
- The bones become stronger;
- Increases lung life.
During the running process, breathing and heart rate increase, which speeds up the metabolic process and burns excess fat. But you can only lose weight if you do it right.
An important point:Running for 15-20 minutes will not make your figure slimmer, but the therapeutic effect will be obvious.
It is recommended to start running two or three times a week, gradually achieving daily exercise with a two-day rest.
And do not use weighing materials, especially for beginners. These devices are mainly used by athletes to strengthen leg muscles and increase speed during competitions.
So, how to run properly to improve your physical fitness.
Types of running for weight loss
To better understand the effectiveness of a particular type of running, it is necessary to understand the mechanism of action of the body under different loads:
- Light running forces the muscles to get energy from the sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes after such a load. After breakfast after training, you will not be able to lose weight because the lost sugar will come back.
- Running for more than 1 hour releases body fat. Externally, it is characterized by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, you will start to replenish energy from proteins, which will reduce muscle mass.
- During the alternation of fast running with light running and walking, a strong process of fat separation begins.
At the same time, there is a pattern - a person with a larger body mass burns more calories.
As a result, you need to run for an hour to lose weight, but at intervals of 1 hour and 15 minutes.
About interval running
This type is more suitable for leisure people who do not have the opportunity to spend an hour in training. It consists of alternating running and recovery presses. With this load, certain processes in the body are activated and burn fat reserves.
It only takes half an hour. The program consists of 4 stages:
- The first 100-meter walk is done at a fast pace, which helps the body prepare for the load.
- Adjust your breathing for the next 100 meters and go for a light run.
- Then run the same distance at maximum speed.
- Then run again to restore your breathing.
Repeat all steps for 30 minutes.
An important:At the end of the next 6 hours of exercise, the human body continues to lose extra pounds.
About light running (running)
For starters this is a great way to get rid of marathons. The best way to start your workout is to start running slowly. You can do lung, running and jumping while walking. You need to follow certain techniques:
- Breathe evenly and normally through the nose and through the mouth;
- Keep your shoulders straight, looking forward;
- The knee is slightly bent, reducing stress on the joints;
- The arms bend at the elbows and move along the body.
A word of advice for women: Don't overload yourself on "difficult days" if you feel unwell. Two days of rest does no harm.
About nutrition
When it comes to eating while running, this is another very important topic. The goal is to maintain an adequate level of energy and prevent the toxic effects of lactic acid on ketone bodies.
Because we consider running as a means of weight loss, it is allowed to eat no later than one and a half hours before exercise.
Before training
Do not rely on cereals and legumes, potatoes and eggplant, mushrooms and cabbage, as well as spinach with radishes. Avoid fatty and fried foods.
Fluid restriction is necessary to relieve the kidneys, blood vessels and heart. The recommended maximum dose is a glass of water or sweet tea half an hour before the run. But while running, you should drink alcohol - 2 to 3 every 2 km.
After running
At the end of the workout, fill your carbs with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time individually, but not earlier, not later), you can eat without overeating and without relying on heavy meals.
Best time to run
And, of course, the best time to exercise to lose weight. Here are the things to look for when selecting yours:
- In the morning, the human body lacks carbohydrates, which require energy to exercise from body fat. In this case, you need to run on an empty stomach.
- Running in the evening burns the energy stored during the day and melts the fat. This is especially true for office workers who have to sit at a computer all the time. It is best to lose weight an hour after a light dinner after a run. And before going to bed, drink low-fat kefir or eat an apple.
As you can see, you can run at any time to lose weight - the most important thing is to do it right.
Who should not run
It is not recommended to start running for people with health problems:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed vertebrae;
- Gastric or peptic ulcer:
- Myopia;
- Diseases of the endocrine system and bronchial asthma.
Also, you can not train for various diseases in the acute stage and inflammatory processes. Recent surgeries or injuries are also contraindications to running.
Armed with all this knowledge, you can safely do this fun form of physical education. If you invite a friend or a friend to run, the process will be even more enjoyable.