It's hard to come up with a more universal cure for weight loss, rather than exercise jogging. Running for weight loss not only helps burn calories, but also improve endurance and strengthen the overall physical fitness of the organism. In this article we will explain how to run to lose weight and get the maximum health benefits, and we'll exercise plan for weight loss for beginners in the running.
Benefits of jogging for weight loss
Run expensive exercise for your body, allowing you to create a calorie deficit, which is a necessary prerequisite for weight loss. Useful it is and to reduce the feeling of hunger and speeds up metabolism. While jogging:
- the load on the muscles evenly, which gives the ability to pull up the whole body
- the burnt fats
- is cleansed from dirt
- increases endurance
- secretes a hormone called endorphin that gives a positive approach
After three months of teaching can notice tangible changes. Begin to dissolve the excess kilos, improve muscle tone, disappear shortness of breath, and the skin will be firmer.
When jogging for weight loss should be proper nutrition. Therefore, along with exercise, it is appropriate to overcome the cravings for carbohydrates and fatty food, just so he can run "the mechanism of" loss of extra pounds.
How to run to reduce weight
After the first attempts to lose weight through running, there's no need to wait for the result. Often exercises the exhaust, but do not bring the desired result. It is worth to know that to start the process of losing weight is not enough 20-minute lessons. To achieve active combustion is possible only for 40 minutes of continuous run time. Then the body uses not only accumulated in the liver of glycogen (fuel for the first 40 minutes), but and move to fat deposits. When this high metabolism remains after the five hours after exercise, and that means that to lose weight even after you complete your training!
Morning jogging is more effective for weight loss because of the lack of calories on an empty stomach will start the process of weight loss. Evening run fine too. By increasing the heart rate will get rid of the daily experiences. After the tightening of the evening training and complete it in 2-3 hours before going to sleep.
Remember that running more than 70 minutes can lead not to the burning, and to loss of muscle mass. This is due to the rapid decline in the stocks of glycogen in the muscles during the long-term burden.
To properly start the exercise with a little jogging, gradually increasing the time and distance. Breathing while running should be consistent and not intermittent. The pace of the run should be such in which you could run away and quietly talk to someone next door.
We all want to look great in the summer on the beach. But we recommend to solve the problems as they arrive and engage in physical activity regularly. This allows you to have a good figure, but what is most important, a healthy body always, not just when you need to dress, shorts or swimsuit.
Running for weight loss in summer
Exercise in the summer at high temperatures increases the load on the body and the heart. Therefore, it is necessary to carefully approach the beginning of your training and listen to the feelings. If you feel that no matter what you feel or overclocked pulse – stop running and make an appointment to a cardiologist. Don't think for one jog you can manage to lose 1-1. 5 pounds extra, if it happened, is it due to loss of water.
In the summer run carefully, by watching the well-being and heart, the blackouts. The increased temperature of the air, and even in the evening, supports the common pulse RATE. Also in the summer it is necessary to intensively drink during your workout. But this refers to the long cross. If you plan to run, for example, more than 50 minutes, then necessarily catch with me a small bottle of water. If the exercise is short – it is possible after its completion. Try not to be in the summer, jog in the morning or evening when the temperature is lower.
Running for weight loss in winter
In the winter, the alternative may be running on a treadmill at the gym, or on the street. Do not run on the street if the roads where you are going to run is not cancelled. On the snow run you can, but be aware that this is an area of increased risk for injury. This winter running is much more efficient summer – the fresh air and cold, promotes acceleration of metabolism, which leads to intense burning of calories.
Lose weight in running, you can and do it from the comfort of your own home. And it's not about a treadmill. One of the variants of the running in the restricted environment can be run on the site of the house. Do not forget to ensure sufficient amount of oxygen in the room, pre-opening windows if outside is not too cold. Running on the spot, of course, do not work some of the muscles of those that engage in natural fly. But, however, it can be the outcome if on the street it's pouring rain or in the hall on the sidewalk, there is no possibility to get there.
Running for weight loss legs
Many interested in the question of local weight loss. Despite the fact that jogging gives a comprehensive burden, weight loss in local areas can be increased. For example, if the aim is to put an additional burden on the feet and calf muscles – you can run up the stairs. Rise of increase the intensity and the descent will serve as a recreational. This type of training is best used when you already have running experience, let's say half a year and no longer a beginner. Before working out, jogging up the stairs we do not recommend, due to the fact that the ligaments and muscles for a start it is necessary to strengthen the gradual increase in running volumes (time and distance), and only then go to the local load.
Running for weight loss abdomen
The abdomen is also one of the most problematic areas, that are trying to lead in the standings in the first place. Cardio-the load during a run contributes to the inflow of blood into the depot fat in the waist area, which reduces its volume, and the work of the muscles will help to pull the baler. Recall that the duration of exercise for burning fat should be no less than 40 minutes. Do better on an empty stomach and not eat the food after one and a half hours after jogging. So, manage to create a calorie deficit, which causes the organism to compensate for its of lipid depots in the abdominal area.
Exercises for the swap space of the press during the run
For this to work the press while running training, you can perform the exercise of running with high lifted knees. This exercise can be performed as a warm-up. Such warm-up may look like this:
- Jogging 2 minutes
- 15 meters running with high lifting hips
- Back jogging
- 15 meters run with the zahlest shins
- Back jogging
- 15 meter right side step
- Back jogging
- 15 meter left sideways step
And to complete the training that worked the abdominal area can five sets running with high lifting hips:
- 15 meters running with high lifting hips
- Back jogging
- 15 meters running with high lifting hips
- Back jogging
- 15 meters running with high lifting hips
- Back jogging
- 15 meters running with high lifting hips
- Back jogging
- 15 meters running with high lifting hips
- Back jogging
Again a great warm-up, and for beginners and complete training.
When it is not necessary to be zealous too for the first workout – weight loss in the waist area a long process that requires a minimum of 6 weeks of regular exercise. Just so the muscle fibers reached a level of education which allow you to start to carry out more intense complex, aimed at the formation of the relief press.
Internal interval running for weight loss
Internal interval running – a real godsend for those who want to lose weight. His technique allows you to achieve maximum results while spending minimal amount of time. Before you resort to this method, it is worth it to make sure in absence of problems with the cardiovascular system. We also recommend that you explore what is fartlek and then you never exercise you won't be bored.
Internal interval running for weight loss provides for the methodology of the run, when high-intensity running (fast), giving way to the calm jogging or walking at the recovery heart RATE. Example workout:
- 100 meters walk at an active pace (warm-up)
- 100 m – jogging (set respiratory rate)
- 200 meters run fast
- 100 meters the peaceful run or a quick step
- n 3 and 4 repeat alternately 3-5 times
Properly executed internal interval run starts the process of weight loss, which can last six hours after the completion of the training.
Beginners workout is not recommended to use the internal interval run, you can use a specially prepared exercise plan for weight loss, if you are a beginner.
First, it is necessary to strengthen the muscles and ligaments. Take advantage of the program of exercises is given below, to engage, and after 3-4 months I'm trying to experiment.
The training Program
Program running for weight loss is made individually, taking into account the physical fitness, age, gender and other characteristics.
The table below illustrates one of the possible weekly exercise plans customized for beginners:
| Day of the week | Exercise plan |
| Monday | 10 minutes walking+20 minutes jogging |
| Tuesday | Holiday |
| Wednesday | 10 minutes walking +25 minutes of jogging |
| Thursday | Holiday |
| Friday | 7 minutes+25 minutes of jogging |
| Saturday | Holiday |
| resurrection | 7 minutes+30 minutes of jogging |
This pace should be followed in the course of 1-2 months. Furthermore, depending on the increase in the persistence and dynamics reset the weight of the tutoring it is possible to reduce the number of workouts a week, increasing their duration and addition of other physical exertion.