Many people consider running to be the most effective way to lose weight. Whether this is true or not, and the correct way to run to lose weight, we will learn from experts and those who have succeeded in losing weight through this sport.
Exercise has always been considered the most effective way to lose weight. They allow you to fight excess weight by burning large amounts of calories in a way that is safe for the body. Diet is the breakdown of fat deposits on the stomach and sides through proper nutrition. When subcutaneous deposits disappear, the skin becomes loose, and the body shape becomes not what you dreamed of. Therefore, running to lose weight is just what you need!
How many calories are consumed?
How many calories are burned while running? In just one hour of jogging or running up stairs, the body loses up to a third of the calories from an average daily diet. That is, from 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 number of kilograms in a short time.
Calorie expenditure while running. Table
| Running type | Weight, kg) | and energy consumption (kcal/hour) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Be measured | 412 | 465 | 525 | 580 | 635 |
| Hose | 665 | 798 | 931 | 1060 | 2033 |
| On the stairs | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
For every beginner, a running program for weight loss should be drawn up. In addition, important nuances should not be forgotten.
Basic Rules
How to run to lose weight? So, follow the rules:
- Beginners are taught to run at least 3 times a week. Each round is 30 minutes. As soon as you feel used to this load, move on to 45 minutes. You can increase the number of sessions to 4 repetitions every week. How much you need to run to lose weight in the future is up to you.
- Doctors argue about whether it is dangerous for a person to run in the morning. A number of studies have proven that running in the morning is beneficial for losing weight. The explanation is simple - currently there is a 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, when you run in the morning, the maximum amount of fat is burned. However, if you can't afford to run in the morning, do it in the evening. Activities like this will also be useful.
- Before jogging (including stairs), warm up. This will warm up the muscles, regulate breathing to the desired rhythm, and prevent sprains.
- To exercise, choose clothes that do not restrict movement and sports shoes with comfortable soles.
- You should not run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on the rubber surface of the stadium, dirt or grass).
- Purchase a heart rate monitor that allows you to monitor your heart rate throughout the activity.
- You should not start running too fast. Feet should not be too far from the ground. You should not try to reach your buttocks with your heels, and do not raise your knees high. This technique will be useful later in life, when your body gets used to the stress and you can move on to more intense workouts.
- You need to breathe through your nose. Listen to your body, catch its rhythm, and adjust your breathing. It is difficult for beginners to get used to this technique, but they need to try it.
- After jogging, don't stop suddenly. Start at a fast pace, gradually slowing down. This is the only way you will give your heart the opportunity to calmly adapt to a different rhythm.
- At the end of the session, do some stretches. In the evening, you can take a warm, soothing bath or soak your feet.
- To avoid missing a workout during bad weather, exercise at home. Treadmills for weight loss are an equally effective way to get rid of excess weight.
You don't need to leave the house to start exercising. Running in place to lose weight in your own apartment is no less effective for beginners. Just open the door or window so that fresh air can enter the house. Additionally, you can run up the entrance steps if it is not possible on the street. The main thing is to breathe correctly.
Running programs for beginners. Table
| A week | Running plan: running - walking [- running] (min. ) |
Total duration practice (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 heart rate when running
To understand whether you are risking your health, measure your pulse before and after running. Especially when you start training from scratch.
Recommendation
- Normal heart rate when running for trained people should be 120-130 beats per minute. A beginner should strive for this.
- Be sure to measure your pulse after 15-20 minutes of running. It should be the same as that observed before training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not exceed 140-150 beats per minute (an 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 an untrained person, the heart rate can exceed the permissible norm even with a slight acceleration. Don't worry, with regular practice 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 modest to you.
- Adjust the question about how much you need to run to lose weight based on your heart rate reading. Exercising every other day for 30 minutes (with increased intensity) will quickly produce results for both cardio and weight loss!
Remember that by ignoring your heart rate while jogging, you may unknowingly tire your heart muscle instead of strengthening it.
Heart rate norms if carried out by age. Table
| Age (years) | Optimal heart rate contractions (per minute) |
Maximum frequency heart rate (in a 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 |
Morning and evening running intervals
Maximum efficiency can be achieved when running in alternating load mode with the belt around the waist. That is, a slow rhythm alternates with acceleration from time to time. At the same time, fat on the stomach and sides disappears very quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. The number of calories burned per day when running at the same intervals is not spent on walking or doing other types of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load allows the abdominal muscles, calves, thighs and buttocks to work effectively. In this case, it is a great replacement for expensive exercise equipment and trips to the gym. Interval running on the street and at home has its own laws, according to which you will quickly achieve your goal - lose weight in a short time:
- It is recommended to exercise in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after exercise, not before.
- Increase the time gradually and decide how much you need to run to lose weight individually.
Interval running for weight loss is a set of actions and loads for every day. A special system has been developed for beginners.
Suggestion
The sequence of actions for interval running is as follows:
- You need to start your weight loss exercises by wearing a weight loss belt (if you use one).
- Run slowly for 5 minutes, moving from brisk walking to jogging.
- Next, accelerate and run as fast as possible. Your body will tell you what time to run. Minimum - 2-3 minutes.
- Slow down and continue jogging, listening to your body. Even if you don't have the strength and want to stop, do your slowest run, but don't stand still. When climbing stairs, try not to stop, just take a step.
- As soon as you feel your heart rate and breathing return, run at a moderate pace.
- Now speed up again and repeat the whole circuit again.
Interval running program for weight loss. Table
| Time | Load |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | Walk at a moderate pace |
| 3: 01 – 4: 00 (1 minute) | Brisk |
| 4: 01 - 5: 00 (30 seconds) | Jog |
| 5: 01 – 5: 30 (1 minute) | Brisk |
| 5: 31 – 6: 00 (30 seconds) | Jumping in place "legs together - legs apart" |
| 6: 01 – 7: 00 (1 minute) | Brisk |
| 7: 01 – 7: 30 (30 seconds) | Side jumps in place, feet together |
| 7: 31 – 8: 30 (1 minute) | Brisk |
| 8: 31 - 9: 00 (30 seconds) | Jog |
| 9: 01 – 10: 00 (1 minute) | Walk at a moderate pace |
Reviews given in large numbers by those who have experienced interval running for weight loss say that the results are very impressive. According to some reports, you can lose up to one kilogram of weight per week with the help of such training.
What to eat and how to drink while running?
Very impressive results await you if you follow proper nutrition. If you start jogging to lose weight, your food should be chosen taking into account certain features of this type of training.
Tips and tricks
- It is better not to eat anything before training. How many calories do you burn if you eat? There isn't any! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer untouched. Plus, exercising on a full stomach is uncomfortable and even dangerous! If you are very hungry, have a snack with low-fat cottage cheese or drink a glass of 1% kefir.
- The maximum amount of water you can drink half an hour before running is 1 glass. You can also drink tea with sugar, coffee or juice.
- Drinking during and immediately after exercise is not recommended. It is recommended to drink a little water or rinse your mouth if necessary. After half an hour or an hour, you can drink as much fluid as you want.
- You should eat no earlier than 2 hours after cardio training.
- Make sure to eat foods high in protein after your morning run. Foods from sports nutrition stores can also be used. The amount of protein consumed should be no less than 0. 5 and no more than 0. 7 g per 1 kg of weight.
- If you run in the evening, then to quickly lose weight, it is better to have a light dinner (for example, vegetable salad with chicken breast and kefir).
- Foods containing fat are not recommended.
Recommended and prohibited products
The following foods will provide energy for the body every 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 slightly moist);
- rice (any);
- yoghurt (preferably homemade).
Eliminate the following foods from your diet:
- peas;
- whole grain cereal;
- potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- fast food;
- eggplant;
- cabbage;
- turnip;
- turnip;
- mold;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for losing weight
Running (including climbing stairs) involves active physical exertion, resulting in the breakdown of fat and the release of large amounts of heat energy. To cool a hot body, the body may start to sweat. Fluids prevent us from overheating.
The weight loss belt is designed in such a way that it heats the body in places that need to remove excess fat. Likewise, cling film is wrapped around the thighs and stomach, so that when jogging, fat is broken down more actively when exposed to heat.
The principle of operation of this equipment is simple - the body, realizing that it cannot cope with the cooling function, begins to produce more sweat. At the same time, fat is broken down more actively, allowing you to get rid of excess weight faster.
This belt is especially useful for those who use interval running to lose weight and running up stairs to lose belly fat. The additional load is the contraction of the abdominal muscles when running. This will enhance the effect, help get rid of fat deposits and tighten the skin on the stomach.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their body in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like best. However, it's worth thinking about the benefits of each type of training.
Benefits of cycling
- Cycling is a 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 muscle load, without jerking and stress.
- You can ride a bicycle without fear even if you are overweight.
- Cycling allows you to simultaneously exercise and see interesting places during your trip. This is a great tool for those who love long journeys.
- Although cycling burns fewer calories than interval running or regular running, you can cycle without exerting yourself for longer.
Driving normally will have little 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 down the street and up the stairs uses the maximum amount of muscle.
- The body burns more energy even when jogging than when cycling.
- To lose the same amount of excess weight, a runner needs 2-3 times less time than a cyclist.
Does running help you lose weight quickly and efficiently? Absolutely!
Contraindications and precautions for jogging
Interval and other running, in addition to having a positive effect on the human body, can also cause some harm. Therefore, people with the following diseases should choose gentler ways to lose weight:
- heart and blood vessel disease;
- injuries and disorders of the spine;
- any chronic disease during exacerbation;
- knee joint problems;
- cold or flu;
- high obesity rates;
- serious gynecological diseases.
Listen to your body. If you don't feel well, reschedule your run to the next day. Learn to differentiate muscle pain after exercise from other causes of pain. Monitor your pulse. A rapid pulse may indicate heart damage.
Reviews from those who have lost weight
Reviews from those who have experienced this treatment can help you determine whether running helps you lose weight.
- "I don't like dieting, and I'm not a marathon runner! I'm usually a person who likes to eat. I decided to start exercising. There was no time to go to the gym, so I joined a friend who runs every morning with a weight loss belt (forgot rid of belly fat). The results were impressive. In a month I lost 4 kg, which I gained during the holidays, it became easier to breathe, and I had a lot of energy. Is it possible to lose weight by running? Absolutely! "
- "I started feeling pain in my legs at night. First I started taking pills, then the doctor prescribed injections. But health is more valuable, and I decided to try jogging in the morning. I didn't immediately notice any real changes. I only noticed this a month later, when I spent the whole night without pain in my legs. Now I take my wife for a run in the morning. She has lost 3 kilograms and is trying to lose more. "
- "Everything needs to be done wisely. I did interval running. I trained on paved roads in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain went away. I just want to say one thing - I don't know the descent systemany bodyweight is more effective than interval running with a belt! "
Run or cycle, jog on the street or jog in place to lose weight, with or without a belt, in the morning or evening - the choice is yours! Adhere to the system of correct distribution of physical activity, healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.