Many of the people who lose weight, tried different options to achieve the harmony. Often, these efforts end in despair: weight or stops, or starts increasing slightly. Covers the frustration, constantly visited by the idea of shed pounds not having success. The fact that each body reacts differently to various nutrition plans and exercise. But this is no reason to give the most reasonable solution is to find effective slimming in a particular case. The results may depend on genetic predisposition, metabolic rate and other health factors. To find the best way to become thinner, it will take time and patience, as well as a series of experiments with different foods and sports load. One of the most effective workouts in this sense, it is considered to be running. Perhaps it will be the first step on the road to find the perfect figure.
Why running causes weight loss?
With proper training, can lead to significant weight loss. According to the research, the brokers have achieved the desired results within a short period than those who practiced an equivalent amount of other type of exercises. The main reason is that with a reasonable load to burn more calories per minute than swimming, Cycling or other sports. Accelerate the metabolism active and burning calories lead to loss of pounds. Therefore, the skin becomes soft, as in exhausting diets.
In addition to this, Jogging has a beneficial effect in the body:
- strengthen the muscles;
- blood saturated with oxygen;
- improvement of the metabolism;
- strengthens the heart muscle;
- decreases the body fat;
- increases the immunity.
The Classes will be efficient, provided that the load will be balanced, with constantly increasing levels of difficulty. The weight reduction can be achieved by regulating the activity, the effectiveness of which depends on the time of Running.
When is the best time to run is morning or afternoon?
The main rule – not to do the exercises. This means that you should first check with their biorhythms. Someone likes sports, someone more willing to do this afternoon. Experts say that exercising in the morning will lead to faster and more dramatic results.
Choose Run in the morning should be for those who want to:
- to get the energy for the next day;
- to encourage before starting to work;
- to lighten the mood.
The evening treadmill workouts for weight loss speed up the burning of carbohydrates, not fat. You can choose who wants to get rid of the stress and the fatigue accumulated during the day. It is important to remember that only those exercises that are carried out with the pleasure, bring results.
What to eat before and after running to lose weight?
There is a popular misconception: if you can't eat after a race, it is possible to get rid of the extra kilos. This is the wrong approach to fasting can slow down the process of weight loss. Another question – what is it? You have to decide on the correct set of products and their quantity. Preference should be given fresh vegetables, fruits, cereals.
To completely exclude from the diet should:
- fast food;
- all types of sugar;
- flour products;
- fatty, smoky, salty food;
- snacks on the go, etc.
In the morning at least an hour before you run, you can eat a dish of oatmeal after a workout of 60 minutes, only to drink. In the extreme case of hunger pains in stomach, can be no earlier than 30 minutes after you run, eat an Apple. After the classes at night, it is recommended to drink a glass of buttermilk, you can substitute a small portion of nonfat cottage cheese.
In order to comply with the balance of water should be consumed during the day at least 2 liters of pure water. 60 minutes before you should drink a glass and another half hour before the start of classes. Drink in small SIPS to be solved in the process of execution. Half an hour after the cessation of physical activity can consume 250 ml of fluid.
How to choose the length of run and pace to the effectiveness of the weight loss?
That the training was a success, you need to know how is the weight savings. Within 40 minutes of running to burn carbohydrates and only then starts burning fat. So, to begin to lose weight, you must make a minimum of 50 minutes each day. For a person not trained to immediately obtain this type of charge is bad and dangerous.
Planning exercises to consider:
- excessive weight;
- health characteristics, including existing chronic diseases;
- physics preparation.
For the first runs, the optimal time will be half an hour, and correct alternate slow running and walking. For the first week is the most suitable leisurely pace. For beginners the ideal option in this case would be prefer to walk fast. Before the start of classes each time you need to perform warm up the muscles. In addition, raw diet need to plan rest breaks in between classes, for example, every third day. With time, the amount of the rest of the week is reduced, and the length of the daily run comes to an hour. On the Internet you can find many ready-made schemes for weight loss based on your execution of the activity, so that everyone can choose a suitable option. And even before the start of the year will have the right to consult a therapist or a practicing coach.
The type of run to lose weight
There are various techniques, each of them is possible, to achieve the reduction of volume in different areas. Also on the basis of a particular type of load depends on the strengthening of certain muscles and organs. Adequate training, not only reduce weight, but also to strengthen the body and saturate it with energy, increasing immunity.
This type is suitable for people with any level of training, with the exception of having injuries of the musculoskeletal system, or in the presence of the dysfunction of the cardiovascular system. This means that it moves with a speed of 9 km per hour. Advantage special movement technique: pushing one foot coincides with the time at which the second stage, it was down to earth. This exercise strengthens the muscles of the lower limbs and the muscle of the heart. These runs are perfect for beginners, as in this case, in comparison with the usual run reduced load on the joints of the extremities, which reduces the risk of injury.
Around the world, these exercise known as walking at a rapid pace. It is lighter classes, are suitable for people with a sedentary lifestyle, with a significant degree of obesity, beginners. Despite its apparent simplicity, for the occupations have their own rules. First, the speed should be slightly bigger than the normal when walking. In the second place, it is important to get involved in the movement of the leg as a whole, from foot to hip. Third, the stomach should suck and back should be straight. In the fourth place, the arms should be bent at the elbows and move in a rhythm with the feet. To reduce the weight, doing light Running, work only when you can overcome quite large distances.
Running for weight loss of rising
These exercises can be performed at any elevation on a treadmill it is possible to optimally choose the angle. For the long duration of the weight loss must include, as a minimum, 1 time per week training plan. Involve almost all the muscles that help lose pounds and strengthen the muscles. Especially effective this activity affects the reduction of the volume in problem areas.
Interval running for weight loss
This option implies the change of the speed. A period that should be run slowly, the other as soon as possible. These sessions should be practiced, has gained the experience necessary to Run. The main advantage of this technique is that the inertia of the body maintains a high metabolism even in periods of slow rhythm. As a result, within ½ hour of this activity was to spend the same amount of calories that you spend 1 hour of Running. These exercises help to quickly get rid of the extra pounds and tone up. These should be used no more than twice a week.
It is shown that if every day to overcome-not less than 5 km, the body can burn up to 2.5 thousand calories. To achieve this result, you need to follow a few rules. The speed must be maintained throughout the race, and to finish the race before time is not. When you're exhausted you can go for a quick walk and then back to Run. This effective practice has only one drawback – it requires a lot of free time. Usually this exercise lasts for about 1.5 hours.
It is the most effective reasonable combination of different types of cargo. In addition, the specialists underline that, after a strong workout the body needs rest to fully recover. Great attention must be paid to special pieces. In any environment when jogging for weight loss that you need to wear the right shoes with ergonomic soles to avoid injury to the joints. These sneakers allow you to distribute the weight throughout the foot. In addition, not too large initial mass can be used for a greater efficiency of the knee and elbow pads with weight.
Tape or fresh air?
Rather, it is a matter of preference. Someone who likes to go outdoors, some people prefer to work in the gym or at home. In fact, the fundamental difference in the final phase of the weight loss not. In any case, the execution of contribute:
- improvement of the relief of muscles;
- the burning of calories;
- useful cardio-load.
Each option has its pros and cons.
Running for weight loss in the fresh air always need more time devoted to the rates, departure and return. In addition, weather conditions are not always favorable, in this case, the discomfort that will cause the need to have multiple clothing options for classes at different times of the year, while in your apartment, you can store only a convenient form of clothing. In turn, the exercise in the open air will allow you to admire beautiful landscapes and will be a great opportunity to spend time training with friends.
How to breathe when running?
That ran, the body needs to get many times more oxygen that is why it is important to maintain a clear rhythm of breathing. It is necessary to observe the correct technique:
- If the breath is too few times, or often, alter the ventilation, which can lead to dizziness and loss of coordination.
- Deep breathing, on the free way, must be 2 times shorter than the exhale.
- To test the validity of the breath can be the following: if in the process of weight loss Running can safely talk without breathing, so the rhythm is right. If appears – it is necessary to reduce the pace.
To normalize the situation will help you to a simple principle: alternation of inhalation and exhalation in every third step. If in this mode the air still not enough, reduce the range of 2 steps.
In the process of running you need to breathe through the mouth and nose, this will increase the flow of oxygen. During the training outside the winter time to protect against the entry of cold air in the throat will help to the language, needs to breathe to bring the top of the teeth.
You can't run — contraindications
Any person who wants to lose weight before you start training you should consult with a specialist. The fact that these studies have a number of contraindications:
- Diseases of the cardiovascular system. Running is a tremendous burden on the heart muscle and blood vessels, if you have problems in this area that you should not risk. Can worsen the irregularity of the cardiac rhythm, increase of arrhythmia, tachycardia.
- Alterations in the respiratory system. In these exercises, the lungs and bronchi are involved. If the function is impaired, it can cause excess loads in respiratory failure or exacerbation of bronchial asthma.
- Problems with the joints. The Classes, in addition, the tension in the joints, which can be dangerous with arthritis, arthrosis, osteochondrosis, herniated. In extreme cases, you can use the special corsets, bandages, elastic, and belts.
- Infectious and viral diseases. As a general rule, these diseases are accompanied by a high fever, coughing and sneezing. To avoid complications, it is best to wait for full recovery.
- At exacerbation of chronic diseases. Exacerbation may be accompanied by a series of unpleasant symptoms, and Running can increase the discomfort and make the condition worse.
- Serious ophthalmologic problems. Large loads can lead to the falling away of the retina and other violations in the presence of myopia, glaucoma.
- Old age. In this time of excessive physical exertion is contraindicated, so the race has to be abandoned. Recommended sports or Nordic walking, yoga, Pilates, stretching.
- Abdominal Surgery. In this case, you should stop exercising until your total recovery.
- Thrombophlebitis, varicose veins. As the main burden falls on the lower extremities, there is a risk of deterioration of the veins. You should prefer other sports.
You will need to refrain from running people the tobacco and the excessive use of alcohol. As a general rule, that there are irregularities in the functioning of the heart and ventilatory muscles lose their strength and flexibility.
It is not recommended to execute a pregnant woman, especially for weight loss as it is full of violation of blood supply of the fetus and injuries. Complications of pregnancy, as the sport is contraindicated. Mothers should also refrain from intense training. The fact that physical exercises affect the composition of the blood, therefore, change the taste of breast milk. In some cases, during the intense workouts milk may be less or disappears completely.