The easiest option to start the process of losing weight to include in your routine regular exercise. Running for fat loss is one of the most effective ways to spend the excess calories. Let's consider the features of the Jogging for weight loss.
Why running is good for weight loss
So does running to lose weight? Let's face it.
Problems with excess weight is usually typical for people leading a sedentary lifestyle. Especially now that a good half of the population have personal transportation. Thanks to cars we cease not to run and to walk. As a result, the body accumulates fat, and the muscles atrophy because of uselessness.
To avoid completeness and unpleasant consequences for appearance and health, you need to take yourself in hand and go for a jog. This is the easiest form of physical activity that is available to everyone. And first let it be just a fast walk. Once your body adapts, move on to Jogging.
Let us consider how running burns fat?
Running makes your heart work faster, so this load applies to cardio. During accelerated heart rate per unit time passes through the heart more blood than in a resting state. Lungs begin to work harder, and your blood is actively aerated. Oxygen saturation occurs in all cells of the body, from the tips of the toes, ending the brain. Metabolic processes begin to flow faster.
Running requires energy. To ensure constant flow, the body uses its internal reserves. First consumes the glycogen stored in the liver, then in the course are the fat in our body. Therefore, running and weight – incompatible concepts. If you're going to move and burn more calories than you ingest, excess weight will disappear. Running and weight loss – related things.
- For Jogging (7-9 km / h) fat burning starts after about 20-30 minutes of continuous running.
- Interval training is the process of digestion of fat begins much earlier, no need to run for an hour to start the fat catabolism. But interval running is a pretty heavy load and that cardio does not fit all.
Mention how does running lose weight, it is important to specify its type and duration. If we mean the classic Jogging at an easy pace – training duration should be not less than thirty minutes.
Preparing for the run
To start to run don't need to buy expensive accessories, you only need comfortable running shoes and sports apparel. All, nothing more is needed.
Choose shoes with a sole of average thickness and softness. Sole spikes provide good traction with the ground, but long it does not run. If the sole much a spring, it will interfere with your stability. Shoes with a thin sole to buy valid in one case, when you run on rubberized tracks in terms of stadium or cross-country paths. On the pavement to run in sneakers, you bounced the joints.
The costume can be assembled from simple sports pants, t-shirts and t-shirts. When it's cold, you'll need a jacket on top, hat and gloves. All of this should be easy for you to stop sweating. And if will sweat, your clothes should be well remove moisture to the outside.
Cheap synthetic clothes can not effectively remove moisture out, you will sweat. More expensive models can do it. So if you have a good income, do not skimp on the clothes.
If you don't want to have to buy another jacket, you can do a sweater. It is a proven option – warm and comfortable.
Mode and the power
For novice runners it is important to observe consistency of training. If you run twice and stop – to sense from it will not be any.
Except when runs need to slightly revise your diet is to switch to more healthy eating for weight loss. Along with Jogging, it will help to clean the belly and other problem areas.
Combining diet and a Jogging activity, you can lose weight much faster than by diet or sport.
When you will run – you decide. You can practice Jogging every day in the morning or to go out in the evening. The best time for running is when you are most comfortable with. Are you a lark and Wake up at 6 am to run in the morning! If you are a night owl and all day are at work or school – choose Jogging in the evening. Night run is not necessary. The body at this time should be sleeping, regardless of, you owl or lark.
Jogging for weight loss you need to carry out 3-6 times a week. How many times a week do you do, will depend on the duration of the run. The more classes, the less can last the race. But remember, how to lose weight through running is your goal, the more and more you move, the more intense will be the process.
Where it is possible to remove fat through running
Will running lose weight in the legs – definitely. Since running work leg, good running for weight loss legs first. More precisely, let's say, the fat goes all over the body, but due to the muscle workout your feet will look more slim and toned. The correct running for weight loss will also contribute to care of fat from the buttocks, waist, thighs, and all the other problem areas.
Spot care the fat does not happen. Don't expect to magically the fat will go away only with the belly. Indeed, running remove belly fat will certainly help, but the extra inches will leave not only with the waist, upper body is also lose weight.
So no need to bother, better to run to lose weight in the legs, or in some other place, problem areas the fat will go in parallel with other parts of the body.
Running technique for weight loss
There are several ways of running, which you can apply as a means to achieve the goal.
Running in place
For the modest, there is a Jogging in place at home for weight loss. You need to stand in any place of your home and run. Jogging in place for weight loss different from the normal run that you simply raise your knees up and put his feet on the socks. This is done quickly, on each leg you jump a little. Hands make the same movements as in a real run.
Thus, running for weight loss you can practice from the comfort of home, without buying special exercise equipment. The only minus is very boring. As Vysotsky sang, "first there is lagging and..." no competitive incentive. The picture before my eyes is not changed, and your neighbors may react negatively to noise.
However, no matter what anyone said, this Jogging helps to lose weight, as well as any other kind of cardio. If you have enough patience – your goal you will achieve.
If you want to use running for weight loss belly, you need to raise high the knees. In this case, the more involved the lower part of the abdomen.
A powerful stimulus for activation of catabolic processes in the body is interval running.
Its essence is simple: you run 5 minutes at a normal pace, then accelerated to 20-40 seconds, then 2-5 minutes to restore a pulse and breathing. Next, repeat acceleration. One cardiovascular exercise you can do 4-6 acceleration. How will allow your body.
This type of run allows you to quickly remove belly and flanks, helps burn fat in all problem areas.
The peculiarity is that interval running pushes the body in the anaerobic limits. Muscles not getting enough oxygen to carry out the normal oxidation of glucose. In the end, in the muscles starts an anaerobic process, in which the metabolite is lactic acid, which gives all the familiar burning sensation. So interval running affects metabolism, that is to say, extreme cardio. Know the measure, the excess of interval running can hurt you!
In other words, interval running, for all its efficiency has a big disadvantage – not everyone can try it. Contraindications are problems with the heart, lungs, sore joints. Beginners also best to train in traditional ways.
That is, although it is the most effective running for weight loss because of some limitations it is the most common.
But the next way to lose weight can be recommended to almost everyone. All running around the Jogging is the optimal combination of load and security.
This running is forcing the heart to work to the limit, but puts calorie consumption to a new level. The lesson is long, but very useful. This Jogging is healthful.
To jog everyone who has no obvious health problems. Because this movement is only slightly more intense than walking briskly.
Losing weight a person may, without harm to the body gradually lose weight through regular Jogging.
Many of us accustomed to go Jogging in the morning, but Jogging in the evening for weight loss are also effective. As already mentioned, the main thing, do not try to train at night as the body needs to sleep.
Saving the running of the cellulite, shortness of breath, pressure spikes, fatigue. It also improves mood, stabilizes the nervous system, nourishes the cells with oxygen.
How many positive sides to such a simple class! Costs include regular runs in your life, isn't it?
The duration and frequency of runs
A reasonable question, if you use running for weight loss how much to run?
Answered: need to run in a day or 5-6 times a week. At least – nothing will, often – you get tired quickly.
- The minimum time every run, Jogging should be 30 to 40 minutes.
- The maximum time interval running for 20-30 minutes.
Safer and beneficial to jog for 45-60 minutes in a comfortable pace. This work of the muscles, and gradual degradation of fat and cardio.