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Running for weight loss


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Running for weight loss

 

Running for weight loss is an effective way to lose weight.

 

Running classes help in a short time to get rid of a few extra pounds, but the result will be noticeable only with the correct technique. To the process of burning fat passed faster, it is recommended to adhere to a special diet in conjunction with physical exertion.

 

It is also important to know how much, when and how to run to get the desired effect.

 

After walking, running is the most natural way of moving a person. He is also used to breathing. It differs from running by walking by the presence of a phase of flight, which is the moment when none of the feet are in contact with the ground. When running, the pulse is much higher than when walking calmly. This means that having overcome the same distance, it is possible to spend more energy, which leads to the splitting of fatty deposits.

 

There are several statements about running for weight loss, but not all of them are true. To understand where the truth, and where the fiction, and organize the correct program of running for weight loss, it is worth reading about some myths:

When running, caviar and quadriceps grow. This is fundamentally wrong. Being engaged in running, it is impossible to achieve similar results. Pumped quadriceps and calves are the result of long and persistent training, specially designed exercises, drying, and diet.

 

As for running, it helps to strengthen the muscles of the legs, make them slimmer and remove excess fatty deposits.
The correct run for weight loss is possible only on the treadmill. Another myth that is associated with the fact that on a particular device it’s easier to track the quality, intensity, and duration of training. But running in a park or forest, the efficiency will be no less if you use a stopwatch and heart rate monitor. These devices do not even have to be bought separately since they are installed in modern telephones.

 

 

Only running in the evening helps to lose weight. This opinion is erroneous. In fact, there is no fundamental significance at what time of the day to run. You can train when it is convenient; this does not affect the effectiveness.

If you go jogging, you can not adhere to proper nutrition. Another myth. Scientists have established that to burn calories, which are contained in one standard chocolate, you need to run at least 40 minutes. And if you use a bun, potatoes and other products in addition to it, it will take much longer to recycle the consequences. Thus, if there is no measure, no running will help.

 


 

On a note! To run the race was more active and helped to get rid of excess weight quickly, it is recommended to adhere to low-calorie diets. Sometimes you can pamper yourself with small chocolate, weighing about 20 grams, no more. Preference is given to give dark chocolate because it contains a minimum of sugar.

 

Advantages of running for weight loss

The main advantage of running for weight loss is that during it almost all muscle groups work, and also stimulation of cardiac activity occurs. The consequence of this is an improvement in blood circulation; as a result, oxygen intensively enters the human body. Also, immunity increases, which protects the body from damage by viruses and bacteria. Improvement of metabolic processes occurring in the human body. Lowering cholesterol in the blood. Removal of toxins and toxins with sweat. Thus, the running program not only helps to lose weight but also useful for health.

 

If you run in the evening, you can lose weight. However, the effectiveness of the morning running program for weight loss is possible only when they pass no less than 3 hours after eating. If the food is not digested, it will begin to shake in the stomach, which will lead to poor health. Also, the body will take energy not from fat deposits, but from digested food. And this does not affect weight loss.

 

 

In the evenings, jogging classes are suitable for people who go to bed late. It is important to follow a few simple rules:

immediately after work, it is better to rest and only after that to start training;
between sleeping and jogging there must be a gap of at least 2 hours;
jogging should be 3 hours after dinner.

 

The most popular running for weight loss right after waking up. This is explained simply: in the morning, while the body has not yet had time to get food, under physical loads the body begins to break down fatty deposits to convert them into energy. The advantages of the morning running program for weight loss are obvious: you do not have to wait 3 hours after eating.

 

Important! However, running in the morning is not suitable for everyone. In some cases, complete zeroing of sugar is possible due to a hypoglycemic attack that occurs as a result of a night carbohydrate window. To reduce the likelihood of such a phenomenon, it is recommended to have breakfast with a protein omelet, whisking 2 squirrels with a little water, and then start training after 30 minutes.

 


 

In the morning run it is important to observe the following rules:

Preliminarily take a contrast shower, which will prepare the vessels for the upcoming loads;
if the protein omelet is not enough and fatigue makes itself felt, it is recommended to make a garnish of vegetables;
“Owls” better run in the evening, and in the morning, because in the morning they feel much worse, they feel tired and sleepy.
Thus, you can choose the time for running for weight loss, focusing on your own well-being and individual daily routine.

 

From properly selected clothes and footwear for running depends not only on the general mood but also health. With a thoughtless choice of running gear, there is a risk of damaging the joints or causing other injuries, catch a cold, overheat.

 

According to experts, it is more convenient and better to run in special sneakers with reinforced heel cushioning. This helps to reduce impacts against the surface. It is desirable that the running shoes have a soft upward, due to which they can freely bend as needed, without restraining movement.

 


 

In general, there are such recommendations when choosing sneakers for running:

The absence of rigid elements is welcomed, except for the backdrop;
Running shoes should not push on the foot;
it is undesirable that the main material is the skin;
it is not recommended to choose too short sneakers, their length should be such that from the big toe to the sock it remained about 5 mm;
it is not recommended to buy too heavy shoes, because during the run you will have to make extra efforts and your legs will quickly tire, the permissible total weight is up to 400 g.

 

As for clothes, the main thing is that it should be made of air-permeable material and free. Proceeding from this, it is not recommended to wear jeans, leather jackets, and stuff. It is advisable to buy clothes in a sports shop because it is easier to find exactly what you need. Too warm to put on is not worth it, because with physical activity it’s always hot. Specialists recommend choosing clothes suitable for temperature, 10 degrees above the existing one.

 

Many ask the question: how much should you run to lose weight? It is difficult to answer it, because much depends on physical preparation, exact observance of the rules, and also on how much you want to lose weight. For beginners, a slimming program for 8 weeks is presented. It is believed that this time is enough to assess the effectiveness of classes. If desired, they can be extended.

 

It is worth paying attention to the fact that the load will gradually increase, except for 4 and 7 weeks, when the intensity decreases, to allow the body to recover.

 

The program of running for weight loss includes the following exercises:

Run for burning fatty deposits – you need to run the specified time, keeping the pace corresponding to 65% of the largest value of the heart rate.
Strength training – running should be combined with special exercises for weight loss, which include attacks, squats, press, deadlift, push-ups for the specified time.
Interval sprints – are performed on a hill with a steep ascent or a treadmill, set at an incline of 6-8%.
Easy running – jogging at an easy pace for at least a stretch. 20 minutes.
Rest – a break for restoring the body’s strength, you can replace running on that day with ordinary walking.

 

Interval sprints are different types of running, alternating with each other. First, you need to run at an easy pace no more than 10 minutes on a flat surface to warm up. Then begins the sprint on the slope, moving at a fast pace up. This rise lasts about 30 seconds, and then it is worth running down, restoring strength, 2 minutes. The number of sprints is indicated in the training program. When finished, run again 10 minutes on a flat surface.

 

The program of the running for weight loss for eight weeks is shown below.

First week:

Monday – run for splitting fatty deposits (30 minutes).
Tuesday – strength training (15 minutes).
Wednesday – interval sprints (6 sprints).
Thursday is a rest.
Friday – strength training (15 minutes).
Saturday is a run for the splitting of fats (45 minutes).
Sunday is rest.

 

Second week:

Monday – run for the splitting of fatty deposits (35 minutes).
Tuesday – strength training (30 minutes).
Wednesday – interval sprints (7 sprints).
Thursday is a rest.
Friday – strength training (30 minutes).
Saturday – run for the splitting of fats (50 minutes).
Sunday is rest.

 

Third week:

Monday – run for splitting fatty deposits (40 minutes).
Tuesday – strength training (30 minutes).
Wednesday – interval sprints (8 sprints).
Thursday is a rest.
Friday – strength training (30 minutes).
Saturday is a run for the splitting of fats (55 minutes).
Sunday is rest.

 

Fourth week:

Monday – run for splitting fatty deposits (30 minutes).
Tuesday – strength training (15 minutes).
Wednesday – interval sprints (6 sprints).
Thursday is a rest.
Friday – strength training (15 minutes).
Saturday is a run for the splitting of fats (45 minutes).
Sunday is rest.

 

Fifth week:

Monday – run for splitting fatty deposits (45 minutes).
Tuesday – strength training (45 minutes).
Wednesday – interval sprints (9 sprints).
Thursday is a rest.
Friday – strength training (30 minutes).
Saturday is a run for the splitting of fats (60 minutes).
Sunday is rest.

 

Sixth week:

Monday – run for splitting fatty deposits (50 minutes).
Tuesday – strength training (45 minutes).
Wednesday – interval sprints (10 sprints).
Thursday is a rest.
Friday – strength training (45 minutes).
Saturday is a run for the splitting of fats (65 minutes).
Sunday is rest.

 

Seventh week:

Monday – run for splitting fatty deposits (40 minutes).
Tuesday – strength training (30 minutes).
Wednesday – interval sprints (7 sprints).
Thursday is a rest.
Friday – strength training (30 minutes).
Saturday – run for the splitting of fats (50 minutes).
Sunday is rest.

 

Eighth week:

Monday – run for the splitting of fatty deposits (55 minutes).
Tuesday – strength training (45 minutes).
Wednesday – interval sprints (12 sprints).
Thursday is a rest.
Friday – strength training (45 minutes).
Saturday is a run for the splitting of fats (70 minutes).
Sunday is rest.

 


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