Everyone knows that running can help you lose weight. However, hardly anyone is aware that there is proper jogging to lose weight. Reading this article will reveal why many people who choose this kind of figure improvement lack the desired results.
The benefits of running
When you start jogging, you will provide your body with an invaluable service, filling it with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- The bones will become stronger;
- The lungs will increase vital volume.
During running, breathing and heart rate become more frequent, which speeds up metabolic processes and burns excess fat. However, you can lose weight only by doing it right.
Important point:running for 15-20 minutes will not make your figure slimmer, although the healing effect will be obvious.
It is recommended to start running two to three times a week, gradually reaching daily workouts with two days off.
And don’t use weight loss materials, especially for beginners. Such devices are mainly used by athletes to strengthen the leg muscles and increase speed during competitions.
So how do you need to run correctly to improve your physical shape.
Types of jogging for weight loss
To better understand the performance of a particular type of running, you need to understand the mechanism of body work under different loads:
- Light jogging forces the muscles to draw energy from the sugar (glycogen) in the liver. It is usually consumed within 40 minutes of such a load. After breakfast after a workout, you can’t lose weight because the lost sugar will come back.
- Over 1 hour, the body breaks down fat. Externally, this is caused by difficulty breathing and fatigue.
- If you run for more than 1 hour 15 minutes, then energy begins to replenish protein and thus muscle mass is reduced.
- Replacing fast running with easy running and walking begins a powerful process of fat breakdown.
At the same time, there is a certain pattern - a person with a higher body weight burns more calories.
It follows that to lose weight you need to run for one hour, but not more than 1 hour 15 minutes or at certain intervals.
About interval running
This type is more suitable for busy people who do not have the opportunity to spend an hour training time. It consists of an alternate fast run and a recovery walk. Under this load, certain processes in the body are activated, which burns fat stores.
It only takes half an hour. The program consists of 4 stages:
- The first walk of 100 meters is done at a fast pace, which helps the body prepare for the load.
- For the next 100 meters, go for a light run, adjusting your breathing.
- Then the same distance needs to be run at maximum speed.
- And go jogging again, restoring your breathing.
Repeat all steps for 30 minutes.
Important:at the end of the workout, the human body continues to lose extra pounds for the next 6 hours.
About light running (jogging)
A recommendation for beginners - do not run fast marathons immediately. The best way to start a workout is to walk slowly, gradually moving on to running. You can jump, jump and jump while walking. Certain techniques must be followed:
- Breathe evenly and measuredly, inhaling through the nose and exhaling through the mouth;
- Keep your back straight forward;
- The knees are slightly bent, which will reduce joint tension;
- The arms are bent at the elbows and move along the body.
A little tip for women: on "critical days, " if you’re feeling bad, don’t overdo it. Two days off won’t hurt.
About nutrition
When it comes to nutrition over time, this is also a pretty important topic. The goal is to maintain proper energy levels and prevent the toxic effects of lactic acid on ketone bodies.
Since we consider running as a means to lose weight, you are allowed to eat no later than an hour and a half before training.
Before training
At the same time you should not rely on cereals and legumes, potatoes and eggplants, mushrooms and cabbage, as well as spinach with radishes. Do not eat fatty and fried foods.
Fluid intake must also be restricted to relieve the kidneys, blood vessels, and heart from overload. The maximum recommended dose is a glass of water or sweet tea half an hour before running. But over time you need to drink sips - from 2 to 3 every 2 km.
After running
At the end of your workout, your carbs should be supplemented with a glass of tomato, apple, grape or citrus juice.
After about 20-40 minutes (time is individual, but not earlier and no later), you can eat without overeating and without relying on heavy food.
The best time to run
And of course, you can’t say what is the best time to train to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, so workouts need energy from body fat. In this case, you should run on an empty stomach.
- Running in the evening will help burn the energy accumulated during the day, so the fat will dissolve. This is especially true for office workers who are forced to sit at a computer all the time. To lose weight, it’s best to run after a light dinner for at least an hour. And before going to bed, drink low-fat kefir or eat an apple.
As you can see, you can run to lose weight at any time convenient to you - the main thing is right.
Who Shouldn't Jog
It is not recommended to start running for people with health problems such as:
- High blood pressure (hypertension);
- Heart and coronary heart disease;
- Deformed vertebrae;
- Gastric ulcer and varicose veins;
- Myopia;
- Endocrine system diseases and bronchial asthma.
In addition, you can not train for any ailments in the exacerbation stage and in the presence of inflammatory processes. Recent surgeries or injuries are also contraindications to running.
With all this knowledge, you can safely do this attractive type of physical training. The process will be even more enjoyable if you invite a friend or friend to run.