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 those who have already lost weight thanks to this sport.
Exercise has always been considered the most effective way to lose weight. They allow you to fight excess weight by burning a large number of calories in a safe way for the body. Diet is the decomposition of fat deposits on the stomach and hips through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not quite what you dreamed of. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories do you burn while running? In just an 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, through simple calculations you can come to the conclusion that with the help of regular running you will lose the maximum amount of kilograms in a short time.
Calorie consumption during running. Table
| Racing type | Weight kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 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
A running program for weight loss should be drawn up for every beginner. Also, one should not forget about important nuances.
Basic rules
How to run to lose weight? So, follow the rules:
- Beginners are taught to run at least 3 times a week. Each ride lasts 30 minutes. As soon as you feel you have become accustomed to this load, move on to 45 minutes. You can increase the number of sessions to 4 repetitions per week. How much you need to run to lose weight in the future is up to you.
- Doctors debate whether it is harmful for a person to run in the morning. Numerous studies show that running in the morning is beneficial for weight loss. The explanation is simple: at this time of day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources of consumption, one of which is fat 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 useful.
- Before jogging (including stairs), do a warm-up. This will warm up the muscles, adjust breathing to the desired rhythm and prevent sprains.
- For physical activity, choose clothes that do not restrict movement and sports shoes with comfortable soles.
- You should not run on asphalt or concrete. It is recommended to do this in specially designated places (for example, on the rubberized surface of the stadium, earth or grass).
- Purchase a heart rate monitor that will allow you to monitor your heart rate during activity.
- You shouldn't start running too fast. Your feet should not be too far from the ground. You should not try to reach your buttocks 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 the stress and you can move on to more intense workouts.
- You have to breathe through your nose. Listen to your body, catch the rhythm and regulate your breathing. It is difficult for beginners to get used to this technique, but they have to try.
- After jogging, do not stop suddenly. Start with a fast pace, gradually slowing down. Only in this way will you give your heart the opportunity to calmly adapt to a different rhythm.
- At the end of the session do some stretching. In the evening you can take a warm and relaxing bath or a foot bath.
- To avoid missing a workout in bad weather, train at home. A treadmill for weight loss is an equally effective way to shed excess weight.
You don't need to go out to start training. Running on the spot to lose weight in your own apartment is no less effective for beginners. Simply open a door or window to let fresh air into your home. Furthermore, 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. Table
| A week | Running 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 |
| 10 | 20-0 | 20 |
Correct your heart rate while running
To understand if you are putting your health at risk, measure your pulse before and after a run. Especially when you start training from scratch.
Recommendations
- The normal heart rate during running for a trained person should be 120-130 beats per minute. A beginner should strive for this.
- Be sure to take your pulse after running for 15-20 minutes. It should be the same as that observed before training.
- It is also recommended to use a heart rate monitor during physical activity to monitor your heart rate. While 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 slight acceleration. Don't worry, with regular training you will gradually learn to run at a low heart rate. Until this happens, do not increase the intensity of the movement, even if you are almost walking, and this load seems very simple to you.
- Adjust the question of how much you need to 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 for both heart training and weight loss!
Remember that by ignoring your heart rate while jogging, you may be unintentionally wearing out your heart muscle rather than strengthening it.
Running heart rate norms by age. Table
| Age (years) | Optimal heart rate contractions (per minute) |
Maximum frequency heartbeats (in one 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 | 90-115 | 150 |
Interval running in the morning and evening
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow pace occasionally alternates with acceleration. At the same time, fat on the stomach and hips disappears very quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams, and with a mixed pace up to half a kilo. The same amount of calories burned per day during interval running are not spent walking or doing 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, this is a great replacement for expensive sports equipment and trips to the gym. Interval running on the street and at home has its own laws, adhering to which you will quickly achieve your goal - to lose weight in a short time:
- It is recommended to practice 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 how much you need to run to lose weight individually.
Interval running for weight loss is a sequence of actions and loads for each day. A special system has been developed for beginners.
Advise
The sequence of actions for interval running is as follows:
- You need to start your weight loss workout by wearing a weight loss belt (if you use one).
- Run slowly for 5 minutes, switching from a brisk walk to a brisk run.
- So, speed up and run as fast as you can. Your body will tell you what time to run. Minimum: 2-3 minutes.
- Slow down and keep jogging, listening to your body. Even if you don't have the strength and want to stop, go to the slower pace, but don't stand still. When climbing 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 whole complex again.
Interval running program for weight loss. Table
| Time | Load |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | Walk at a medium pace |
| 3: 01 – 4: 00 (1 minute) | Fast walk |
| 4: 01 - 5: 00 (30 seconds) | Jogging |
| 5: 01 – 5: 30 (1 minute) | Fast walk |
| 5: 31 – 6: 00 (30 seconds) | Jump on the spot "feet together - feet apart" |
| 6: 01 – 7: 00 (1 minute) | Fast walk |
| 7: 01 – 7: 30 (30 seconds) | Lateral jumps on the spot, feet together |
| 7: 31 – 8: 30 (1 minute) | Fast walk |
| 8: 31 - 9: 00 (30 seconds) | Jogging |
| 9: 01 – 10: 00 (1 minute) | Walk at a medium pace |
Reviews left in large numbers by those who have experimented with interval running for weight loss say the results are impressive. According to some reports, with the help of such training you can lose weight up to a kilogram per week.
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 food should be selected taking into account some features of this type of training.
Tips and tricks
- It is better not to eat anything before training. How many calories do you burn running if you eat? Nobody! After eating, the body begins to process glucose from the stomach, leaving the stored fat layer intact. Furthermore, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, snack on low-fat cottage cheese or drink a glass of 1% kefir.
- The maximum amount of water you can drink half an hour before a run is 1 glass. You can also drink tea with sugar, coffee or fruit juice.
- It is not recommended to drink during and immediately after training. It is recommended to drink 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 you 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 and not more than 0. 7 g per 1 kg of weight.
- If you run in the evening, to lose weight quickly it is better to eat a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Foods that include fats are not recommended.
Recommended and prohibited products
The following foods will provide the body with energy for each day (foods that can only be consumed after training):
- dried fruit;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains a little moist);
- rice (any);
- yogurt (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- Whole grains;
- 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 losing weight
Running (including stairs) involves active physical activity, which results in the breakdown of fat and the release of a huge amount of heat energy. To cool a hot body, the body may begin to secrete sweat. The liquid keeps us from overheating.
The slimming belt is designed in such a way that it warms up the body in places where you need to lose excess fat. The same thing is cling film, which is wrapped around the thighs and stomach, as a result of which, when jogging, fats are broken down more actively 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, allowing you to remove extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and run up stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will enhance the effect, help remove fat deposits and tighten the skin of the abdomen.
Running or cycling: what is better for losing weight?
Many people prefer both methods to keep their figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like best. However, it is worth focusing on the advantages of each type of training.
The advantages 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 provides a more comfortable load on the muscles, without strain and stress.
- You can ride a bicycle without fear even if you are overweight.
- Cycling allows you to exercise and see interesting places while traveling. This is a wonderful tool for those who love long trips.
- Even though cycling burns fewer calories than interval running or regular running, you can pedal without getting too tired for much longer.
Normal driving will have less of a positive effect. Therefore, to really lose weight, you need to cycle fast.
Benefits of running
- Running is considered one of the best types of physical activity for human health and rapid weight loss.
- Jogging along the street and up the stairs uses the maximum number of muscles.
- Even when jogging, the body burns more energy than when cycling.
- To lose the same amount of excess weight, a runner will need 2-3 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 some harm. Therefore, it is better for people suffering from the following diseases to choose a more gentle way to lose weight:
- heart and vascular diseases;
- injuries and disorders of the spine;
- any chronic diseases during 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. Check your pulse. A rapid pulse may indicate a malfunctioning heart.
Reviews of those who have lost weight
Reviews from those who have tried 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'm generally a person who loves to eat. I decided to start doing sports. There was no time to go to the gym, so I joined a friend who ran every morning with a slimming belt (to eliminate belly fat). The results are impressive. In a month I lost 4 kg, which I had gained during the holidays, it became easier to breathe and I had a lot of energy. Is it possible to lose weight by running? Without doubt! "
- "In the evening I began to feel pain in my legs. First I started taking pills, then the doctor prescribed injections. But health is more precious and I decided to try jogging in the morning. I didn't notice any changes right away obvious. I only realized this a month later, when I spent an entire evening without pain in my legs. Now I take my wife with me for my morning run. She has already lost 3 kilograms and is trying to lose more. "
- "Everything must be done wisely. I did an interval run. I trained on an asphalt path in a nearby park. My legs began to hurt. Then I tried to start running on dirt roads. The pain disappeared. I just want to say one thing: I simply don't know of any weight loss system that is more effective than interval running with a belt! "
Running or cycling, jogging on the street or jogging on the spot to lose weight, with or without a belt, in the morning or in the evening: the choice is yours! Adhere to the correct distribution system of physical activity, a healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.