Everyone knows that running can help you lose weight. But almost no one has been told to have proper jogging to lose weight. After reading this article, the reasons why many people who choose this kind of body improvement did not achieve the expected results are clear at a glance.
The benefits of running
Start jogging, you will provide your body with priceless services to make it full of 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 increase the volume of life.
During running, breathing and heart rate become more frequent, which speeds up the metabolic process and burns excess fat. However, you can lose weight only if you do it right.
The important point:Running for 15-20 minutes will not make your figure slim, although the healing effect will be obvious.
It is recommended to start running 2 to 3 times a week and gradually achieve a two-day rest exercise.
And do not use weighted materials, especially for beginners. This type of equipment is mainly used for athletes to strengthen leg muscles and increase speed during competitions.
Then you need to run correctly to improve your physical fitness.
Types of jogging to lose weight
In order to better understand the effectiveness of a particular type of running, you need to understand how your body works under various loads:
- Light jogging forces the muscles to obtain energy from the sugar (glycogen) stored in the liver. It is usually consumed within 40 minutes of this load. After eating breakfast after training, you will not lose weight because the lost sugar will come back.
- Running for more than an hour will cause the body to break down fat. On the surface, this is determined by heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, then energy starts to be supplemented from protein, thereby reducing muscle mass.
- In the alternate process of fast running, light running and walking, a powerful process of fat breakdown begins.
At the same time, there is also a rule-the heavier people burn more calories.
Therefore, you need to jog for an hour to lose weight, but not more than 1 hour and 15 minutes or at regular intervals.
About interval running
This type is more suitable for busy people who don't have the opportunity to spend an hour to train. It includes alternating fast running and resuming walking. Under such a load, certain processes in the body will be triggered, leading to the burning of fat reserves.
It only takes half an hour to do this. The plan consists of 4 stages:
- The first 100-meter walk was completed at a brisk speed, which helped the body prepare for weight bearing.
- For the next 100 meters, run lightly and adjust your breathing.
- Then you need to run the same distance at maximum speed.
- Jog again and resume breathing.
Repeat all steps for 30 minutes.
important:At the end of the next 6 hours of exercise, the body continues to lose excess weight.
About easy running (jogging)
The advice for beginners is not to run a high-speed marathon right away. The best way to start exercising is to walk slowly and gradually transition to running. When walking, you can do lunges, squats and jumps. Certain techniques must be followed:
- Inhale through your nose and exhale through your mouth, breathing evenly and restrained;
- Stare forward and keep your back straight;
- Slightly bent knees can reduce the pressure on the joints;
- The arm is bent at the elbow and moves along the body.
A piece of advice for women: On "critical days", if you feel uncomfortable, don't use excessive force. It won't hurt after two days of rest.
About nutrition
As for nutrition during running, this is also a very important topic. The goal is to maintain energy at an appropriate level and prevent the toxic effects of lactic acid and ketone bodies.
Since we think running is a way to lose weight, we are allowed to eat no later than one and a half hours before training.
Before training
At the same time, you should not rely on grains and beans, potatoes and eggplants, mushrooms and cabbage, and spinach and radishes. Don't eat greasy and fried foods.
In order to reduce the excessive load on the kidneys, blood vessels, and heart, fluid intake must also be restricted. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. But when running, you need to drink small sips-2 to 3 sips every 2 kilometers.
After running
At the end of your workout, you need to supplement the carbohydrates consumed with a glass of tomato juice, apple juice, grape juice or citrus juice.
After about 20-40 minutes (the time varies from person to person, but neither early nor late), you will be able to eat without overeating or relying on heavy eating.
Best running time
And, of course, one cannot fail to say the best training time for weight loss. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, so it needs to get energy from body fat for training. In this case, you should run on an empty stomach.
- Running at night helps to consume the energy accumulated during the day and melt fat. This is especially true for office workers who are forced to sit in front of their computers all the time. In order to lose weight, it is best to run after a light dinner at least an hour later. Drink low-fat kefir or eat an apple before going to bed.
As you can see, you can run at any convenient time to lose weight-mostly correct.
Who shouldn't jog
It is not recommended for people with health problems to start running, for example:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed vertebrae;
- Stomach ulcers and varicose veins;
- Shortsighted;
- Endocrine system diseases and bronchial asthma.
In addition, you cannot train for any diseases in the exacerbation phase and the inflammatory process. Recent surgery or injury is also a contraindication to running.
With all this knowledge, you can safely carry out this fascinating physical education. If you call a friend or a friend to run, the process will be more enjoyable.