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 way that is safe for the body. The diet is the breakdown of fat deposits in the stomach and ribs through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not exactly what you dreamed of. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories are burned when we run? In just one hour of measured running or stair running, the body loses up to a third of the calories of the 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 conclude that with the help of regular running you will lose the maximum number of kilograms in a short period of time.
Calorie expenditure while running. Table
| Type of running | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Space | 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, we must not forget 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 run is 30 minutes. Once you feel that you are used to this load, move on to 45 minutes. You can increase the number of sessions to 4 repetitions per week. How much you should run to lose weight in the future is up to you.
- Doctors disagree about whether it is harmful for a person to run in the morning. Numerous studies prove that morning running is beneficial for weight loss. The explanation is simple - at this time of the day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources of its consumption, one of which is fat deposits. Therefore, during a morning jog, 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 beneficial.
- Before jogging (including stairs), warm up. This will warm up the muscles, adjust breathing to the desired rhythm and prevent sprains.
- For exercise, choose clothing that does not restrict movement and athletic 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 rubber surface of a stadium, dirt or grass).
- Purchase a heart rate monitor that will allow you to monitor your heart rate throughout the activity.
- You should not start running too fast. The feet should not be too far from the ground. You should not try to reach your buttocks with your heels and you should not lift your knees up. This technique will come in handy in the future when your body gets used to the stress and you can move on to more intense training.
- You must breathe through your nose. Listen to your body, catch the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but they should try.
- After jogging, do not stop suddenly. Start at a fast pace, gradually slowing down. Only in this way will you give your heart the opportunity to calmly adjust to a different rhythm.
- At the end of the session, do some stretching. In the evening, you can take a warm, relaxing bath or foot bath.
- In order not to miss a workout in bad weather, exercise at home. A treadmill for weight loss is an equally effective way to get rid of excess weight.
You don't have to go outside to start exercising. Running on the spot for weight loss in your own apartment is no less effective for beginners. It is enough to open a door or a window to let fresh air into the house. In addition, 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
| One week | Running plan: run - walk [- run] (min. ) |
Total duration trainings (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 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 when running for a trained person should be 120-130 beats per minute. A beginner should try for this.
- Be sure to measure your pulse after 15-20 minutes of running. It should be equal to what is observed before training.
- It is also recommended that you use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not increase above 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 a 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 movement, even if you are almost walking, and this load seems very simple to you.
- Adjust the question about how much you should run to lose weight based on your heart rate readings. Exercising every other day for 30 minutes (with increased intensity) will soon pay off for both cardio and weight loss!
Remember that by ignoring your heart rate while jogging, you may inadvertently wear down your heart muscle instead of strengthening it.
Rules of heart rate during running by age. Table
| Age (years) | Optimal HEART BEAT contractions (per minute) |
Maximum frequency heart beats (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 |
Interval running in the morning and evening
Maximum performance can be achieved when running in alternating load mode with a belt around the waist. That is, a slow pace alternates intermittently with acceleration. At the same time, the fat in the stomach and ribs 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 same amount of calories burned per day when you run intervals is not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - small increases in the load make it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, this is a great substitute for expensive exercise equipment and trips to the gym. Interval running on the street and at home has its own laws, following which you will quickly achieve your goal - to 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 and not before it.
- 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.
Advice
The sequence of actions for intermittent execution is as follows:
- You must start your weight loss workout by putting on a slimming belt (if you are using one).
- Run slowly for 5 minutes, progressing from a brisk walk to a jog.
- Then speed up and run as fast as possible. 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 slowest jog, but don't stand still. When you go up the stairs, try not to stop, take one step.
- Once you feel your heart rate and breathing returning, run at a moderate pace.
- Now speed up again and repeat the entire cluster again.
Interval running program for weight loss. Table
| year | Load |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | Walking at a moderate pace |
| 3: 01 – 4: 00 (1 minute) | Fast walking |
| 4: 01 - 5: 00 (30 sec. ) | Jogging |
| 5: 01 – 5: 30 (1 minute) | Fast walking |
| 5: 31 – 6: 00 (30 sec. ) | Jumping in the "feet together - feet apart" position |
| 6: 01 – 7: 00 (1 minute) | Fast walking |
| 7: 01 – 7: 30 (30 sec. ) | Lateral jumps in place, feet together |
| 7: 31 – 8: 30 (1 minute) | Fast walking |
| 8: 31 - 9: 00 (30 sec. ) | Jogging |
| 9: 01 – 10: 00 (1 minute) | Walking at a moderate pace |
Reviews left in large numbers by those who have experienced interval running for weight loss say that the results are impressive. According to some reports, you can lose up to a kilogram per week with the help of such a workout.
What to eat and drink while running?
Particularly impressive results await you if you follow the right diet. 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 does running burn if you eat? No one! When you have eaten, the body begins to process the glucose from the stomach, leaving the stored fat layer untouched. Plus, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, have a snack of 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.
- 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 not eat earlier than 2 hours after cardio exercise.
- Be sure to eat foods high in protein 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, then in order to quickly lose weight, it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Food containing fat is not recommended.
Recommended and prohibited products
The following foods will provide the body with energy for each day (food 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)
- yogurts (preferably homemade).
Remove the following foods from your diet:
- beans?
- whole grains.
- potatoes (in any form);
- fatty and fried foods;
- sweets and pastries;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushrooms?
- spinach.
All other vegetables and fruits are welcome.
Treadmill: benefits for weight loss
Running (including stairs) involves active physical activity, which results in the breakdown of fats and the release of a huge amount of thermal energy. To cool down a hot body, the body may begin to sweat. The liquid prevents us from overheating.
The weight loss zone is designed in such a way that it heats the body in places where it is necessary to lose excess fat. The same thing is the adhesion film, which is wrapped around the thighs and stomach, as a result of which, during jogging, fats are more actively broken down 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 climb stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will enhance the effect, help to remove fats and tighten the skin on the abdomen.
Running or cycling: which is better for weight loss?
Many people prefer both methods to keep their figure in good shape. Reviews of those who have lost weight differ on this. Everyone chooses what they like best. However, it is worth dwelling on the benefits of any type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When you ride a bike, there is not too much stress on the joints and spine, as there is when you run.
- The bike gives a more comfortable load to the muscles, without jerks and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to exercise and see interesting places during the trip at the same time. This is a great tool for those who love long trips.
- Although cycling burns fewer calories than interval or normal running, you can ride without straining for much longer.
Normal driving will have a small positive effect. Therefore, to really lose weight, you need to drive fast.
Benefits of running
- Running is considered one of the best types of physical activity for human health and for quick weight loss.
- Jogging down the street and climbing the stairs uses the maximum number of muscles.
- The body burns more energy even when jogging than when cycling.
- To lose the same amount of extra pounds, 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
The break and any other running, apart from having a positive effect on the human body, can also cause some harm. Therefore, it is better for people with the following diseases to choose a milder way of losing weight:
- heart and vascular diseases;
- spinal injuries and disorders.
- any chronic diseases during exacerbation.
- problems with knee joints;
- colds or flu;
- high degree of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you feel unwell, reschedule your run for the next day. Learn to distinguish muscle soreness after exercise from other causes of pain. Monitor your pulse. A fast pulse may indicate a malfunctioning heart.
Reviews from those who have lost weight
Reviews from those who have tried this treatment can help you determine if 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 take up sports. There was no time to go to the gym, so I joined a friend who ran every morning with a slimming belt (to remove belly fat). The results are impressive. In a month I lost 4 kg, which I had gained on vacation, I breathe easier and I had a lot of energy. Is it possible to lose weight by running? Undoubtedly! "
- "I started feeling pain in my legs in the evenings. 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 see any noticeable change right away. I only realized this a month later when I spent a whole night without pain in my legs. Now I take my wife with me for my morning jog. He has already lost 3 kilos and is trying to lose more. "
- "Everything must be done wisely. I did interval running. I trained on a paved path in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain is gone. I just want to say one thing - I just don't know of any weight loss system that is more effective than belt interval running! »
Running or cycling, running on the road or jogging in place for weight loss, with or without a belt, in the morning or in the evening - the choice is yours! Follow the correct distribution system of physical activity, a healthy lifestyle and diet, and your body will thank you with beauty and harmony.