Running for weight loss: how to burn calories

Running is one of the most effective, useful and available pacemakers. Movement results in muscle tone, accelerates blood circulation, nourishes the cells and tissues with the oxygen, stabilizes with a hormonal background. During it, the body receives the optimal amount of load Cycling at the same metabolic processes. All the harmful and unnecessary substances collected in the blood vessels and excreted through the sweat. As a result, lose excess calories, and the proportions reduced, is weight loss. To experience all of the beneficial properties of the run, sufficient to cope with the breathing technique, warm-up and upgrade of the sports closet.

work for weight loss

Running for weight loss: the effectiveness of training

A regular jog or fast walking to allow you to correct shape and lose weight. To play the sport at any time of the year: the outdoor, the fitness center, at home on the treadmill. It is important to find the optimum speed, speed and class.

Things simultaneously affects all the muscle groups and accelerates the breakdown of the sugars accumulated in the body. When "the sweet fuels" is over, the body begins to be used as a source of energy fat supplies.

IMPORTANT! Fat burning process only starts after 40-50 minutes of monotonous Jogging. This is not to skip the workout, which lasts no less than 40 minutes.

In the course of the destruction of subcutaneous reserves, the blood receives a large amount of oxygen. Metabolism is accelerated, blood circulation increases, and toxins are excreted with sweat. Exercise stabilizes the work of many internal organs (liver, intestines) and whole systems (cardiovascular, urinary).

Results

When on a weight loss the first positive results appear in problem areas: stomach, feet, hands. The weight will go gradually and irreversibly. It is important to stick to a certain exercise schedule, balanced diet and water regime.

CAUTION! For a large initial weight begin to run only after consultation with the professional trainer. Otherwise, the long training and adherence to incorrect running technique can lead to injury, joint problems.

Material ease is possible after 1-2 months of training. The average amount of weight loss is from 2 to 5. It all depends on your starting weight, shape and diet during weight loss.

the result from running

Contraindications

To use the works for weight loss is contraindicated in the following diseases:

  • heart disease;
  • poor circulation;
  • a disorder of heart rhythm (arrhythmia, tachycardia, etc.);
  • mitral stenosis;
  • thrombophlebitis;
  • the common cold;
  • chronic diseases;
  • Smoking;
  • injuries of the spine and joints.

Also, the cross-country course is to refrain people from harmful habits (Smoking, excessive alcohol use), pregnant and lactating mothers.

How to run

To run bring exclusively benefit, you must follow the many rules and regulations. The result is under the influence of a number of factors: clothing and shoes, as a warm-up, proper execution of technique, breath. The key recommendations that will help you to avoid common mistakes and to lose weight quickly.

General guidelines

  1. Understand all the contraindications and verify that you are a representative of one of the diseases.
  2. In the presence of old injuries should be re-x-rayed and consult for the opportunity to work with a specialist.
  3. This type of load is an auxiliary means for weight loss, so is obtained from the training results should be supported with a full bed and Board.
  4. Before Jogging, you must carry the power load in the form of warm-up. For the best effect, you can use dumbbells, jump rope and other sports equipment.
  5. You need to stick to one tactic and to create your exercise program. Some choose the monotonous Jogging, others prefer interval method or fast walking.
  6. The form for the races to be comfortable.
  7. For a great starting weight it is best to start with weight loss walk alternating slow with fast.
  8. Complete your workout crispi. The complex includes exercises for relaxation, hovering on the bar. This avoids protrusions, entrapment.
running for beginners

Running for beginners: training from scratch

Internal motivation and enthusiasm — key to successful weight reduction. You will not be disappointed in the sport, you need to be prepared for the fact that the first run will not give instant results. You will need to train strongly, properly and regularly.

To be in the form will allow the plan. When scheduling a cross-country exercise need to consider your own physical fitness, health status and the initial weight. How much to run, using running for weight loss? The first race is introduced. Its duration should not exceed 20-30 minutes.

For the next 5-6 days temp is best to choose a slow. The ideal in this case is the option of fast walk. Before the beginning of the muscles need to warm up for ligaments to do a bit of stretching.

Also for beginners it is recommended to take breaks between classes. For example, every 3 day. Gradually, the number of days of stay is reduced and the length of the run is increased to 1 hour.

Breath

The body's need for oxygen during constant work increases tenfold. This process should be fully coordinated with the body. Too frequent or infrequent breaths breaking the rhythm, to prevent ventilation. This will help you to cause dizziness, loss of coordination of movements.

IMPORTANT! With proper breathing during the race, and the lungs should be filled with oxygen from 25-40%. Rib cage this increases to about one-third.

To control the process of breathing of long distances will help you with a simple technique: inhale and exhale every 3 steps. If the oxygen is not enough, it is possible to reduce the number of steps to 2. A sprint for the maintenance of proper breathing impossible. The body compensates for this lack of oxygen after stopping.

TIP! During exercise, the breathing of the nose, and the mouth can be combined. This will accelerate the ingress of oxygen in the lungs. To protect themselves from the winter cold air will help language. During a breath hold it as the pronunciation of the letter "l`".

Time: morning or evening?

Initially, exercise time should be chosen in accordance with your schedule and biorhythms. If it is more comfortable to run, in the evening, you don't need to Wake up with the sunrise, and vice versa. However, a large number of experts believe that for weight loss Jogging more effective. Upon returning home, the Breakfast, is not exactly deposited at the waist and quickly digestible.

Evening run should be 2-3 hours before bedtime. Such training helps to burn carbohydrates, not fat. After weight loss works in this period will allow you to keep fit even with a sweet tooth.

Equipment

Each type of run has its own characteristics and can be used for weight loss in the different zones. In addition, various techniques will enable you to work on certain muscle groups and organs. It works on all the rules will provide health and energy for a long time.

Jogging

The concept of "Jogging" was introduced by runner Arthur Lydiard De in 1961. This kind of is ideal for weight loss and does not require special training. In the course of this class develops speed to 8 kilometres per hour. All the essence of the technique lies in the short-term separation of the body from the earth. When one leg is in the air, the second is necessarily on the surface of the earth. Falls landing on the whole foot, not just toe. In its implementation is very similar to Jogging walking. The difference is only the time of the flight, when one leg is replaced by another.

Jogging allowed on the women and men in every age, with different size. Technique is completely safe and painless.

easy run

Easy

One of the types of health-strengthening of within — easy. On the world stage was the more common name "iere", that stands for walking in a fast pace. Technique suitable fat, who suffer from the lack of breath of the people. Also a walk you can do to beginners or lead a sedentary way of life.

For the time it is minimal work, so the method cannot be considered as works for the weight loss. iere can be used between the main races in the middle or fast pace and in off from exercise days.

The mountain

Running uphill will suit any area with the altitude: hill, mountain, steep. In the gym, you can configure on the treadmill, changing the angle of inclination. Most importantly, the surface was not slippery or traumatic, and the air was cold and raw.

To be included in a weight loss program is recommended 1-2 times a week, always. In the process participate all muscle fibers, promoting the efficient burning of the fat. Heavy ideal for the correction of the thighs, calves and arms.

With the acceleration

Interval running helps not only durability, but also weight loss. To use the methods of acceleration in their training can not only professional athletes, but also beginners. The essence of the technique is the alternating speed: a segment to be run on a slow pace, the second in as quickly as possible.

The energy consumption during the execution of exercises increases twice. More calories are burned, so weight loss is faster than normal. The technique is suitable for the correction and eliminate the extra inches in any areas, and also has a positive effect on the overall tone of the body. Practice your sprints should be no more than 1-2 times a week.

5 km

Daily running 5 km, a person spends 2 to 2.5 thousand calories. It is important to maintain the same speed and to not go the distance. In periods of extreme fatigue, you can go for a fast walk, and then return to work. The technique is suitable for those who suffers overweight and have spare time. On average, the training lasts about 1-1.5 hours.

Home

If you do not you can visit a Park or a stadium, you can always enable them in one place for the interior. For these purposes, you can use the treadmill, jump rope, or just walk in place. It is important to not be lazy and to follow the given program. To avoid damage to the joints and spine, be sure to wear special shoes and a uniform.

The optimal workout to burn fat in 1 hour. In this time a man works in a place for about 8 km With a small initial weight, it is recommended to use the weights: elbow pads, knee pads with filler.

a home run

Differences for men and women

Things exercise have a positive impact on the health of men. This kind of physical exercise contributes to the development of the muscular system, increases stamina and improve the potency. Women due run can eliminate excess weight to regulate the hormones and normalize the metabolic processes. The skin is saturated with oxygen, it becomes healthy and radiant appearance, and the body becomes fit and supple.

Clothes

Clothing and footwear for running, first and foremost, you need to be comfortable, light, supple and pleasant to the body material. Ergonomic soles of running shoes promotes a uniform distribution of weight and relieves stress on the joints. Also, the form should fit in one season. In the winter you will need warm trousers and in the summer, it is sufficient to prepare for training leggings or shorts with a t-shirt.

In order to change the result of the running in problem areas, resorting to the "greenhouse effect". For this purpose, synthetic fabrics are not breathable. However, this is just a myth, which is fraught with negative consequences for health. Any supplements for weight loss while running is just a marketing ploy and to lead to a sharp increase in the temperature of the body. Consequences include problems with the cardiovascular system, liver, kidney, violation of water-salt balance and swelling.

Running, jump rope or walking: which is better?

For best results, the hair loss, you need to be comprehensive, so that it will suit absolutely any exercises that contribute to the destruction of the excess weight. However, if the choice is between walking, running, and rope skipping, it is better to give preference to the regular currit in the fresh air.

Cross-country training, in addition to its direction, have huge health benefits overall. Also dropped pounds, you can strengthen the immune system, heart, blood vessels and improve the skin condition.

Walking is a natural process, so no muscle load he carries. Use it for weight loss only if held on the day of the great distance. Not everyone has to do this, the amount of free time. The optimal variant of application of the walk — high wedge or a training item.

jumping rope

Training with rope skipping are also not the main method of weight loss. Monotonous exercise affects a small group of muscles and is depending on the loads. Jumping rope is only as part of the basic training.

Weight loss through running allow you to get not only a beautiful image, but also a good health. Daily moderate exercise is a powerful pacemaker and the treatment of stress, depression. In the process of fat burning improves mood and self-confidence. Exercise can be a great opportunity for setting new goals and making acquaintances. The main thing is to get rid of laziness and make the first step to change their appearance!

18.10.2018