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. Diet is the breakdown of fat deposits on the stomach and sides through proper nutrition. As the deposits under the skin disappear, the skin sags, and the body takes on a shape unlike any you dreamed of. Therefore, running to lose weight is what you need!
How many calories are consumed?
How many calories do you burn while running? In just one hour of jogging or running up the stairs, the body loses up to a third of the average daily dietary calories. 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 time.
Calorie expenditure while running. Schedule
| Type of run | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Time interval | 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 prepared. In addition, important nuances should not be forgotten.
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, continue to 45 minutes. You can increase the number of sessions to 4 repetitions per week. How much you need to run to lose weight in the future is up to you.
- Doctors think whether it is dangerous for a person to run in the morning. Many studies prove that running in the morning is beneficial for weight loss. The explanation is simple - at this time there is a small amount of glycogen in the human liver. Therefore, the body must find additional sources of its use, one of which is fat deposits. Therefore, during morning jogging, 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 sports shoes with comfortable soles.
- You should not walk on asphalt or concrete. It is advisable to do this in a specially designated place (for example, on the rubber surface of the stadium, dirt or grass).
- Buy a heart rate monitor that allows you to monitor your heart rate throughout 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 back with your heels, and you should not raise your knees high. This technique will be useful to you in the future, when your body gets used to the stress and you can continue with more intense training.
- You have to 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 fast, slowly slow down. This is the only way you will give your heart a chance to adjust calmly to a different rhythm.
- At the end of the session, do some stretching. In the evening, you can take a warm and relaxing bath or foot bath.
- To avoid missing a workout in inclement weather, workout at home. 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 in place for weight loss in your own apartment is no less effective for beginners. It is enough to open a door or window to let fresh air into the house. In addition, you can climb the stairs when it is not possible to do it on the street. The main thing is to breathe properly.
Running program for beginners. Schedule
| A week | Running plan: run - walk [- run] (min. ) |
Total period exercise (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 while running
To understand whether you are risking your health, measure your pulse before and after running. Especially when you start training from scratch.
Proposal
- A normal heart rate while running for a trained person should be 120-130 beats per minute. A beginner should strive for this.
- Be sure to measure your pulse after running 15-20 minutes. It should be the same as observed before training.
- It is also recommended to 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 (an increase from the initial value - no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run (albeit 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 practice you will learn to run at a low heart rate. Until this happens, do not increase the intensity of the movement, even if you are almost walking, and this load seems very easy to you.
- Adjust the question about how much you should run to lose weight based on your heart rate reading. Exercising daily for 30 minutes (with increased intensity) will soon pay off for cardio and weight loss!
Remember that by neglecting your heart rate while jogging, you may be unwittingly weakening your heart muscle rather than strengthening it.
Normal heart rate when walking according to age. Schedule
| age (years) | Optimum heart rate contractions (per minute) |
Maximum frequency heartbeat (in one 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 walks in the morning and evening
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, slow rhythm alternates from time to time with acceleration. At the same time, the fat on the stomach and sides disappears quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams, and at a mixed rate - up to half a kilogram. The same amount of calories are burned each day when running at intervals that are not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load makes it possible to effectively train the abdominal muscles, calves, thighs and buttocks. In this case, this is an excellent substitute for expensive exercise equipment and trips to the gym. Interval walking on the street and at home has its own laws, obeying which you will quickly achieve your goal - lose weight in a short time:
- It is encouraged 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.
- Increase the time gradually and decide how much you need to run to lose weight individually.
Interval walking 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 an interval run is as follows:
- You should start your weight loss workout by wearing a weight loss belt (if you use one).
- Jog slowly for 5 minutes, moving from a brisk walk to a jog.
- Next, sprint and run as fast as you can. Your body will tell you when 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 run, but don't stand still. When moving up the stairs, try not to stop, take steps.
- As soon as you feel that your heartbeat and breathing return, run at a moderate speed.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. Schedule
| Time | Load it |
|---|---|
| 0: 00 – 3: 00 (3 min. ) | Walk at a moderate pace |
| 3: 01 – 4: 00 (1 min. ) | Fast way |
| 4: 01 - 5: 00 (30 seconds) | Jogging |
| 5: 01 – 5: 30 (1 min. ) | Fast way |
| 5: 31 – 6: 00 (30 seconds) | Jumping in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 min. ) | Fast way |
| 7: 01 – 7: 30 (30 seconds) | Jump sideways in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | Fast way |
| 8: 31 - 9: 00 (30 seconds) | Jogging |
| 9: 01 – 10: 00 (1 min. ) | Walk at a moderate pace |
Reviews left in large numbers by those who have experienced interval running for weight loss say that the results are amazing. According to some reports, you can lose up to one kilogram a week with the help of such exercises.
What to eat and how to drink while running?
Very impressive results await you if you follow a proper diet. If you start jogging to lose weight, your food should be chosen taking into account the specific characteristics of this type of exercise.
Tips and tricks
- It is better not to eat anything before training. How many calories do you burn if you eat? nothing! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer untouched. Also, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, eat a snack with low-fat cottage cheese or drink a glass of 1% kefir.
- The maximum amount of water you can drink half an hour before the run is 1 glass. You can also drink tea with sugar, coffee or juice.
- Drinking during and immediately after training is not recommended. It is recommended to take some 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 eat no earlier than 2 hours after cardio exercise.
- Make sure you eat a high-protein meal after your morning run. Food from a sports nutrition store will also work. The amount of protein used 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 to lose weight quickly, it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Fatty foods are not recommended.
Recommended and prohibited products
The following foods will supply the body with energy for each day (foods that can only be eaten after training):
- dried fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains slightly moist);
- rice (any);
- yogurt (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grain cereals;
- potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- snacks;
- brinjal;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for weight loss
Running (including stairs) involves active physical activity, which results in the breakdown of fat and the release of a large amount of heat energy. To cool down a hot body, the body may begin to sweat. Liquids prevent us from overheating.
The weight loss belt is designed in such a way that it heats the body in the places where it is necessary to get rid of excess fat. The same thing is a cling film, which is wrapped around the thighs and stomach, as a result, when jogging, fat is broken down more actively 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 more sweat. At the same time, fat is broken down more actively, allowing you to remove extra pounds faster.
This belt is especially useful for those who use interval running to lose weight and stair climbing to reduce belly fat. An additional load is the contraction of the abdominal muscles during running. This will enhance the effect, help remove fat deposits and tighten the skin on the stomach.
Running or cycling: which is better for weight loss?
Many people prefer both methods to keep their own body shape in good condition. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like. However, it is worth thinking about the benefits of each type of exercise.
Benefits of cycling
- Cycling is a less dangerous sport than running.
- During cycling, there is no excessive pressure on the joints and spine, as when running.
- Cycling provides a more comfortable load on the muscles, without screaming and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to simultaneously exercise and see interesting places during the trip. This is a great tool for those who like long trips.
- Although cycling burns fewer calories than regular intervals or running, you can ride without overexerting yourself for longer.
Normal driving will have a small positive effect. Therefore, to really lose weight, you need to ride fast.
Benefits of running
- Running is considered one of the best types of physical activity for human health and for rapid weight loss.
- Jogging on the street and climbing stairs uses the maximum number of muscles.
- The body burns more energy even when jogging than when cycling.
- To lose the same amount of excess weight, runners need 2-3 times less time than cyclists.
Does running help you lose weight quickly and efficiently? No doubt!
Contraindications and precautions for jogging
Intervals and any other running, in addition to having a positive effect on the human body, can also cause some harm. Therefore, it is better for those with the following diseases to choose a gentler way to lose weight:
- heart and vascular diseases;
- injuries and disorders of the spine;
- any chronic disease during exacerbation;
- problems with knee joints;
- cold or flu;
- high levels of obesity;
- serious gynecological diseases.
Listen to your body. If you feel unwell, reschedule your run to the next day. Learn to differentiate muscle soreness after exercise from other causes of soreness. Monitor your pulse. A fast pulse may indicate heart damage.
Reviews from those who have lost weight
Reviews from those who have experienced this drug can help you determine whether running helps you lose weight.
- "I don't like diets, and I'm not a marathon runner! In general I'm a person who likes to eat. I decided to start doing sports. There was no time to go to the gym, so I joined a friend who ran every morning with a weight loss belt (forremove belly fat). The results are amazing. In a month I lost 4 kg, which I gained during the holidays, it became easier to breathe, and I have a lot of energy. Is it possible to lose weight by running? No doubt! "
- "I started to feel pain in my legs in the evening. First I started taking pills, then the doctor prescribed an injection. But health is more valuable, and I decided to try jogging in the morning. I did not notice any significant changes immediately. I realized only a month later, when I spent the whole night without pain in my legs. Now I take my wife with me for my morning jog. She has already lost 3 kilograms and is trying to lose more.
- "Everything has to be done wisely. I do interval running. I train on a paved path in a nearby park. My legs start to hurt. Then I try to start running on dirt roads. The pain is gone. I just want to say one thing - I don't knowany weight loss system is more effective than running intervals with a belt! "
Running or cycling, jogging on the street or jogging in place to lose weight, with or without a belt, in the morning or in the evening - the choice is yours! Adhere to the correct distribution system of physical activity, healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.