Many people consider running to be the most effective way to lose weight. Whether this is true or not, and how to run correctly to lose weight, we will learn from experts and from those who have already lost weight thanks to this sport.
Exercise has always been considered the most effective way to lose weight. They help fight excess weight by burning a large number of calories in a way that is safe for the body. The diet involves breaking down fat deposits on the stomach and sides through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not quite what we dreamed of. Therefore, running to lose weight is exactly what you need!
How many calories are consumed?
How many calories are burned while running? In just one hour of measured jogging or running up the stairs, the body loses up to a third of the calories in the average daily diet. That is, out of 1500 kcal, you can burn 500. If you add proper nutrition to this method, then through simple calculations you can conclude that with the help of regular running you will lose the maximum numberkilograms in a short time.
Calorie expenditure when running. Painting
| Type of race | Weight (kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measure | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | 2033 |
| On the steps | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
For every beginner, a running program for weight loss should be developed. In addition, important nuances should not be forgotten.
Basic rules
How to run to lose weight? So, follow the rules:
- Beginners learn to run at least 3 times a week. Each race lasts 30 minutes. As soon as you feel that you are used to this load, increase to 45 minutes. You can increase the number of sessions up to 4 repetitions per week. How much running you need to lose weight in the future is up to you.
- Doctors are wondering whether it is harmful for a person to run in the morning. Many studies prove that running in the morning is beneficial for weight loss. The explanation is simple: at this time of day, there is an extremely low amount of glycogen in the human liver. Therefore, the body must look for additional sources of consumption, among which are fatty deposits. Therefore, during a 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.
- Before jogging (including stairs), do a warm-up. This will warm up the muscles, adjust breathing to the desired rhythm and prevent sprains.
- To exercise, choose clothing that does not restrict movement 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 the rubberized surface of a stadium, dirt or grass).
- Purchase a heart rate monitor that will allow you to monitor your heart rate throughout the activity.
- You shouldn't start running too fast. The feet should not be too far from the ground. You should not try to reach your butt with your heels and you should not raise your knees high. This technique will be useful to you in the future, when your body gets used to stress and you can move on to more intense training.
- You have 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 they must try.
- After jogging, don't stop suddenly. Start at a fast pace, gradually slowing down. This is the only way to give your heart the opportunity to calmly adapt to a different rhythm.
- At the end of the session, do a few stretches. In the evening you can take a warm, relaxing bath or foot bath.
- To avoid missing a workout in bad weather, train at home. A treadmill for weight loss is an equally effective way to get rid of excess weight.
You don't need to go outside to start exercising. Running in place to lose weight in your own apartment is no less effective for beginners. Simply open a door or window to let fresh air into the house. Additionally, you can run up the entrance stairs when it is not possible to do so on the street. The main thing is to breathe correctly.
Running program for beginners. Painting
| One week | Race plan: run - walk [- run] (min. ) |
Total duration workouts (min. ) |
|---|---|---|
| 1 | 12 | 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 |
| ten | 20-0 | 20 |
Correct heart rate when running
To understand if you are risking your health, measure your pulse before and after a run. Especially when you start training from scratch.
Recommendations
- The normal heart rate when running for a trained person should be 120 to 130 beats per minute. A beginner should strive to achieve this.
- Be sure to measure your pulse after running for 15 to 20 minutes. It must be equal to that observed before training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not exceed 140-150 beats per minute (increase from the initial value - no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run (even very slowly) with a heart rate of 120-130, this is already a good result for a beginner. In untrained people, the heart rate can exceed the permissible norm even with a 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 the movement, even if you almost walk, and this load seems very simple to you.
- Adjust the question of how much you should run to lose weight based on your heart rate readings. Exercising every other day for 30 minutes (with a further increase in intensity) will soon pay off both in terms of heart training and weight loss!
Remember that by ignoring your heart rate while jogging, you may unintentionally wear out your heart muscle rather than strengthen it.
Heart rate norms when running by age. Painting
| years of age) | Optimal heartbeat contractions (per minute) |
Maximum frequency heartbeats (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 years old | 90-115 | 150 |
Interval in the morning and evening
Maximum efficiency can be achieved by running in alternating charge mode with a belt around the waist. That is, a slow rhythm alternates from time to time with acceleration. At the same time, belly and side fat disappears very quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilo. The same amount of calories burned per day during interval running are not spent on walking or any other type of exercise.
Benefits and rules
Interval running has another advantage: slight increases in load allow you to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, it is an excellent substitute for expensive exercise equipment and visits to the gym. Interval running on the street and at home has its own laws, to which you will quickly achieve your goal - to lose weight in a short time:
- It is recommended to exercise in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after exercise, and not before.
- Gradually increase the time and decide individually how much you need to run to lose weight.
Interval running for weight loss is a sequence of actions and loads for each day. A special system has been developed for beginners.
Advice
The sequence of actions for interval running is as follows:
- You should start your weight loss workout by putting on a weight loss belt (if you are using one).
- Run slowly for 5 minutes, moving from a brisk walk to a jog.
- Then accelerate and run as fast as you can. Your body will tell you what time to run. Minimum - 2-3 minutes.
- Slow down and continue running while listening to your body. Even if you don't have the strength and want to stop, go for the slowest run, but don't stand still. When you go up the stairs, try not to stop, take one step.
- As soon as you feel your heart rate and breathing returning, run at a medium speed.
- Now speed up again and repeat the entire complex again.
Interval running program for weight loss. Painting
| Time | Load |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | Walk at an average pace |
| 3: 01 p. m. – 4: 00 p. m. (1 minute) | Fast walk |
| 4: 01 p. m. - 5: 00 p. m. (30 seconds) | Jogging |
| 5: 01 p. m. – 5: 30 p. m. (1 min. ) | Fast walk |
| 5: 31 p. m. – 6: 00 p. m. (30 seconds) | Jump in place "feet together – feet apart" |
| 6: 01 – 7: 00 (1 minute) | Fast walk |
| 7: 01 – 7: 30 (30 seconds) | Lateral jumps in place, feet together |
| 7: 31 – 8: 30 (1 minute) | Fast walk |
| 8: 31 a. m. - 9: 00 a. m. (30 seconds) | Jogging |
| 9: 01 – 10: 00 (1 minute) | Walk at an average pace |
Reviews left in large numbers by those who have done interval running to lose weight say that the results are impressive. According to some reports, you can lose weight up to a kilogram per week through such training.
What to eat and how to drink while running?
Particularly impressive results await you if you follow proper nutrition. If you start jogging to lose weight, your diet should be chosen taking into account certain features of this type of training.
Tips and tricks
- It is better not to eat anything before training. How many calories does running burn if you eat? None! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer intact. In addition, doing sports on a full stomach is uncomfortable, even harmful! If you are very hungry, have a snack with low-fat cottage cheese or drink a glass of 1% kefir.
- The maximum amount of water you can drink half an hour before a race is 1 glass. You can also drink tea with sugar, coffee or juice.
- Drinking during and immediately after training is not recommended. It is recommended to take small sips of water or rinse your mouth if necessary. After half an hour or an hour, you can drink as much liquid as you want.
- You should eat no earlier than 2 hours after cardio exercise.
- Make sure to eat protein-rich foods after your morning run. Food from a sports nutrition store will also work. The amount of protein consumed should not be less than 0. 5 or more than 0. 7 g per 1 kg of weight.
- If you run in the evening, to lose weight quickly, it is better to have a light dinner (for example, vegetable salad with chicken breast and kefir).
- Foods containing fat are not recommended.
Recommended and prohibited products
The following foods will provide the body with energy on a daily basis (foods that can only be consumed after training):
- dried fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you have to cook it so that it stays a little moist);
- rice (any);
- yogurts (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- Whole grain cereals;
- potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- Fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for weight loss
Running (including stairs) involves active physical activity, which leads to the breakdown of fats and the release of a huge amount of heat energy. To cool a hot body, it may begin to secrete sweat. The liquid keeps us from overheating.
The weight loss belt is designed in such a way that it heats the body in those places where it is necessary to lose excess fat. The same is a cling film, which is wrapped around the thighs and stomach, which allows, when jogging, to more actively break down fats under the influence of heat.
The principle of operation of the equipment is simple: the body, realizing that it cannot cope with the cooling function, begins to produce even more sweat. At the same time, fats are broken down much more actively, which allows you to eliminate extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and stair climbers to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will enhance the effect, help remove fatty deposits and tighten the skin on the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their figure in shape. Opinions of those who have lost weight differ in this regard. Everyone chooses what they prefer. However, it is worth dwelling on the advantages of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When cycling, there is no excessive stress 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 simultaneously exercise and see interesting places during the trip. It is a wonderful tool for those who love long trips.
- Although cycling burns fewer calories than running or regular jogging, you can ride for much longer without overexerting yourself.
Normal driving will have a minor positive effect. Therefore, to truly lose weight, you need to ride fast.
Benefits of Running
- Running is considered one of the best types of physical activity for human health and rapid weight loss.
- Running down the street and climbing stairs uses the maximum number of muscles.
- The body burns more energy even while jogging than when cycling.
- To lose the same excess weight, a runner will need 2 to 3 times less time than a cyclist.
Does running help you lose weight quickly and effectively? Undoubtedly!
Contraindications and precautions for jogging
Interval and any other running, in addition to having a positive effect on the human body, can also cause harm. Therefore, it is better for people with the following diseases to choose a gentler way to lose weight:
- heart and vascular diseases;
- spinal injuries and disorders;
- any chronic illness during an exacerbation;
- knee joint problems;
- cold or flu;
- high degree of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you don't feel well, reschedule your run for the next day. Learn to distinguish muscle soreness after exercise from other causes of pain. Watch your pulse. A rapid pulse may indicate heart dysfunction.
Reviews of those who lost weight
Reviews of those who have experienced this remedy can help you determine whether running helps you lose weight.
- "I don’t like diets, and I’m not a marathon runner! I am generally a person who loves to eat. I decided to start playing sports. I didn't have time to go to the gym, so I joined a friend who ran every morning with a weight loss belt (to remove belly fat). The results are impressive. In one month, I lost 4 kg that I had gained during the holidays, I breathed more easily and I had a lot of energy. Is it possible to lose weight while running? Undoubtedly! "
- "I started feeling pain in my legs in the evening. I started taking pills first, then the doctor prescribed injections. But health is more valuable and I decided to try jogging in the morning. I didn't see any noticeable changes immediately. I only realized this a month later, when I went an entire evening without leg pain. Now I take my wife with me for my morning run. She has already lost 3 kilos and is trying to lose more.
- "Everything must be done wisely. I did interval training. I practiced on a paved path in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain is gone. I just want to say one thing: I simply don't know of any more effective weight loss system than interval running with a belt! »
Run or cycle, jog on the street or jog in place to lose weight, with or without a belt, in the morning or in the evening, the choice is yours! Adhere to the correct system of distribution of physical activity, a healthy lifestyle and diet, and your body will delight you with its beauty and harmony.