Difficult to find with the most universal tool for weight loss, rather than running. Running for weight loss you not only burn calories, but also improve the resistance and to strengthen the general physical condition of the body. In this article we will explain you how to do jogging to lose weight and get the maximum benefit for the health and we will do a workout plan for weight loss for beginners in the race.
Use running for weight loss
Race expensive lesson for your body, which helps you create a caloric deficit, which is the necessary condition of the weight loss. It is useful to reduce the feeling of hunger and accelerate metabolism. During the race:
- the load on the muscles is evenly distributed, which gives the ability to pull up the whole body
- are burned fat
- is the cleaning of toxins
- increases the resistance
- stands out the hormone endorphins, which provides a positive attitude
In just three months of activity, it is possible to notice a tangible difference. It will begin to melt the pounds, increase muscle tone, disappears shortness of breath, and the skin becomes more elastic.
In this running for weight loss must be accompanied by a proper diet. Therefore, together with the exercises it is advisable to overcome cravings for carbohydrates and fatty foods, just so you can start the "mechanism" of loss of pounds.
As you run, to reduce the weight
After the first attempts of losing weight with running does not need to immediately wait for the result. Often the strenuous workouts, but has not brought the desired result. It is worth knowing that in order to start the process of burning fat sufficient 20 minutes of the lesson. The activity of the combustion can only be 40 minutes of continuous running. Then the body uses not only accumulated in the liver glycogen (fuel for the first 40 minutes), but goes to body fat. When this is high, the metabolism will stay up for five hours after the workout, and this means that the weight loss will be even after the workout!
In the morning, more effective operation to reduce the weight, as the lack of calories on an empty stomach to start the process of burning fat. On the evening of the run too well. By increasing the heart rate you get rid of your daily experiences. Do not tighten too much in the evening, and the training and finish for 2-3 hours before bedtime.
Remember that the execution of more than 70 minutes, can not lead to burn fat and loss of muscle mass. This is caused by a rapid decrease of the glycogen reserves in the muscles during the loading of long duration.
Just start a workout with a little jogging, gradually increasing the time and distance. Breathing while running should be consistent and not intermittent. The rhythm of the stroke should be so, in which you could run and calmly to speak with someone close.
Everyone wants to beautiful looking in the summer on the beach. But you should not be able to solve problems on their arrival, and exercise regularly. This will allow you to have a good figure, but, above all, a healthy body always, not only when it is necessary to wear shorts or a bathing suit.
Running to lose weight in the summer
Working out in the summer when the temperature is high increases the load on the body and the heart. So you need a more careful approach to the beginning of the training sessions and listen to the sensations. If you feel that does not feel or overclocked wrist – to stop running and to set up an appointment with a cardiologist. Do not think that for a race you are unable to restore 1-1,5 kilos too much, if this is the case, then because of a loss of water.
In the summer, run gently, observing the well-being and the heartbeat. The temperature of the air, even in the evening, favors the increase of the HEART rate. Even in summer you need intense drink during the workout. But this is true for the long cross. If you are going to run, for example, more than 50 minutes, necessarily always bring with you a bottle of water. If the workout is short – you can drink it after its completion. Look for summer running in the morning or in the evening, when the temperature is lower.
Running to lose weight in winter
In the winter, the alternative could be jogging on a treadmill at the gym or in the open. Do not let it ride on the road if the road where you're going to run unauthorized. On the snow you can run, but keep in mind that this is an area of high risk of injury. When this winter running a lot more effective years – in the fresh air and the cold helps to speed up the metabolism, which leads to, of course, burn calories.
Lose weight running can be and not get out of the house. And this is not a treadmill. One of the varieties of the race in limited conditions can be jogging on the spot house. Do not forget to provide a sufficient amount of oxygen in a room, the pre-opening of the window, if the street is not very cold. Run to the place, of course, do not work some of the muscles that are involved in natural expiration. But, however, this may be the output if on the road there is a downpour or on the track, there is no possibility to arrive.
Running for weight loss legs
Many are interested in the question of local weight loss. Despite the fact that the race gives the full load, the loss of weight in the local areas you can strengthen. For example, if the objective is to give an additional load on the legs and the calf muscles – you can run for the stairs. The increase of the intensity can be increased and the drop-down will serve as a vacation. This type of training best used when you already have a treadmill, and experience of, say, a year and a half and you're no longer a beginner. Before participating in the race for the stairs is not advisable due to the fact that the ligaments and the muscles to start with, it is necessary to strengthen the gradual increase in fund volumes (time and distance), and only then proceed to the local loads.
Running to lose weight belly
The belly is also one of the most problematic areas, which seek to put in order, in the first place. Cardio-loading during the race promotes the flow of blood to the fat storage in the area of the waist, which reduces its volume, and the work of the muscles will help to pull up the print. Remember that the duration of the workout to burn the fat must be not less than 40 minutes. Do better on an empty stomach and do not use the food for over an hour and a half after jogging. So, he manages to create a caloric deficit, which will force the body to compensate for the fat storage in the abdominal area.
Exercises for swap newspapers during the race
To went to the gym. the press during the exercise stroke, it is possible to perform the exercise – stroke with the knees drawn up. This exercise can be performed as a warm-up. This warm-up could look like this:
- Jogging 2 minutes
- 15 meters of the race along with the top show of the thigh
- Let's go jogging
- 15 metres of the race with the zahlest calf
- Let's go jogging
- 15 the meter of right lateral step
- Let's go jogging
- 15 the meter to show the left side step
And to finish off the workout, after working for the abdominal area can be five racing series with the high lift of the hip:
- 15 meters of the race along with the top show of the thigh
- Let's go jogging
- 15 meters of the race along with the top show of the thigh
- Let's go jogging
- 15 meters of the race along with the top show of the thigh
- Let's go jogging
- 15 meters of the race along with the top show of the thigh
- Let's go jogging
- 15 meters of the race along with the top show of the thigh
- Let's go jogging
Get a great workout, and for the beginner, and complete training.
With this, it does not cost overly zealous the first few workouts – slimming at the waist a long process, which requires at least 6 weeks of regular classes. The only way the muscle fibers reached a level of preparation that will allow you to proceed to the execution of a more intense, complex, focused on the formation of prominent newspapers.
Operating range for weight loss
Interval running – a real boon for those who want to lose weight. His technique allows you to achieve the maximum results with the management of a minimum number of time. Before resorting to this method would be appropriate to verify the absence of problems with the cardiovascular system. In addition, we recommend that you study, what is fartlek and then never workout, you will not be bored.
Interval running for weight loss provides for the technique of the stroke, when the high shift continuous running (fast), gave way to the calm jogging or walking for recovery of the HEART rate. Training example:
- 100 metres walk to the active pace (warm-up)
- 100 metres – jogging (adjustment of breathing rhythm)
- 200 meters of fast running
- 100 metres relaxing, running or fast pace
- n 3 and 4 repeat alternately for 3-5 times
Properly run interval run start the process of fat burning, which can last six hours after the workout.
Beginners training it is recommended that you do not use the interval running, you can use a specially prepared exercise plan for weight loss if you are a beginner.
First of all, it is necessary to strengthen the muscles and ligaments. Use the training programs presented below, in order to gain ground, and after 3-4 months already try to experiment.
The training program
A program running for weight loss is compiled individually tailored to the physical form, the age, sex and other characteristics.
The following table shows one of the possible weekly workout plans tailored for beginners:
| Day of the week | Workout plan |
| Monday | 10 minute walk+20 minutes of jogging |
| Tuesday | Holiday |
| Wednesday | A 10-minute walk +25 minutes of jogging |
| Thursday | Holiday |
| Friday | 7 minutes+25 minutes of jogging |
| Saturday | Holiday |
| the resurrection | 7 minutes+30 minutes of jogging |
This time it is necessary to adhere for 1-2 months. Via, the second to improve the strength and dynamic of the discharge of the sport weight, it is possible to reduce the number of workouts per week, increasing their duration and integrating other physical activity.