Jogging to lose weight

Running requires no special equipment and gear, which makes the sport accessible to everyone. Learn how and when to jog to lose those extra pounds and make your figure beautiful!

Many inhabitants of planet Earth dream of quickly losing weight and getting in shape. Jogging is a useful, inexpensive and effective way to lose weight. To start running, every beginner needs to learn many rules and recommendations for such training, but if you take into account all the features of the exercise, you can tighten your muscles inshort period of time, body strengthening and most importantly, noticeable weight loss.

Tips for running efficiently

Running is a great way to lose weight easily and effectively, and return your body to its normal state. In order to organize the most useful and effective training sessions, you need to adhere to a few rules that will make their implementation easier and more enjoyable.

How to run to quickly lose weight?These rules should be followed in the classroom:

• An hour before you hit the road, you need to replenish your body's supply of carbohydrates.
• Avoid drinking a lot of water while running.
• You need to breathe calmly and thoughtfully.
• When running, you need to keep the correct posture.
• The leg is always slightly bent at the knee.
• You don't have to wave your arms when you move, but you shouldn't strain and press hard on your body either.

Simple running activities will allow you to start shedding those extra pounds in less than a month. Simple rules to follow during exercise will help you run effectively and safely.

Weight loss value when running

Every day, people who want to lose weight thousands of times ask: how should you run to lose weight? What time of day should you exercise in the morning or at night? How often should you exercise?

The answers to these questions are simple: you need to run constantly, and most importantly, often.

To get rid of body fat by running, you simply need to burn more calories than you consume. Today, the reality of the modern world is that people don't have a normal schedule: they go to bed at different times, eat whatever time of day, in some cases don't moveor excessive physical activity. . Such an imbalance in life leads to the formation of a stored fat in the body, which is quite difficult to eliminate.

Why is jogging so helpful for weight loss?

1. During running, almost all muscle groups work, and excess weight acts as a kind of weight gainer.
2. Muscle activity initiates the process of burning fat tissue.
3. Running does not require much preliminary preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise inherent in us genetically. It is safe, natural, affordable and suitable for people of all ages.

Legend of running

Many people who are starting to exercise or are simply interested in running for weight loss have heard unusual and conflicting claims about training. Among them, the following myths are distinguished:

• You need to run on an empty stomach.Such a statement cannot be true, since in any case the body needs preliminary nourishment. Nutritionists and trainers recommend eating a small portion of complex carbohydrates half an hour before your run, so you can get your belly running and boost its performance.
• Jogging promotes the formation of leg muscles and does not stimulate fat burning in the legs.There is no specific weight loss method for the lower extremities, if you want to lose weight quickly, you must combine running with full-body training.
• The calmer you run, the faster you burn fat.The rapid rate of "wear and tear" forces the body to consume more oxygen than during quiet exercise, and for this process, the body requires more energy.
• To lose weight, jogging in the morning is healthier than activities in the afternoon or evening, but this practice can cause problems with the work of the cardiovascular system, because a strong awakening and a high load on the heart cannot have a positive effect on the human body.

Contraindications

It seems that running is the safest way to lose weight, but it is not.

Training is contraindicated for people with the following indicators:

• abnormalities in work or diseases of the cardiovascular system;
• trauma to the musculoskeletal system;
• Phlebeurysm;
• blood diseases;
• pregnancy;
• Breastfeeding;
• High Blood Pressure;
• vision problems, retinal diseases.

To jog and lose weight, avoiding possible health complications, doctors recommend observing the following rules.

• While driving, you don't need to follow any breathing. Inhalation and exhalation are best done naturally, as oxygen overload causes dizziness, weakness, and increased blood pressure.
• Some beginners may have mild asthma at the start of the class. To avoid uncomfortable suffocation, doctors recommend walking and running in the woods or at special training areas located far from highways.
• Avoid jogging on paved sidewalks. When running on asphalt roads, strong impact loads occur, which can cause injuries to joints and spine.

Be sure to review your diet and lifestyle before starting classes. To lose weight by jogging, you will have to give up alcoholic drinks, foods high in sugar and fat. You also need to organize a regular sleep schedule.

How to learn to run properly

To start jogging for overweight people, it is especially important to observe safety precautions, because too much weight during jogging will lead to an increased load on the muscles andjoint.

Beginners are advised to follow a few guidelines that will make it easier for you to practice and enjoy running:

• If you haven't played sports before or have taken a long break, you may not be able to start running right away. It's best to spend a few days racing walking, then gradually combine walking with light jogging.
• Schedule an hour to walk. To lose weight effectively, you need to exercise regularly. Even a simple freestyle walk will help you lose weight.

Find a company or create the perfect playlist for yourself. New acquaintances will always help you not to give up and continue your studies, and good music will lighten your loneliness.

How to get started

To understand how to start running correctly for a beginner, you need to determine the required rhythm and initial load. For starters, the following training rules apply broadly:

• The frequency of classes is at least twice a week.
• The distance to start jogging is not more than 1. 5-2 km.
• Young athletes are encouraged to start running in athletic clothing that repels moisture and stimulates fat burning.
• Should combine regular jogging with walking. This approach develops endurance, helping you to increase your running distance in a month.

In addition, in order to quickly get into the training process, beginners should follow a pre-compiled program. By sticking to the plan, you'll be able to overcome the initial physical stress, and you'll be able to enjoy jogging later.

The right way to breathe

Normal breathing during running exercises can reduce stress on the cardiovascular system and increase oxygen flow to muscle tissues. This process allows to increase physical activity and improve running efficiency for weight loss.

How to breathe properly in class? There are some simple rules for breathing, but they are all conditional, all because the process is completely unique to each person.
During running at a normal speed, the human body begins to consume many times more oxygen than in normal life, so improper breathing can cause disruption of lung function andthus causing health problems.

Depending on the running technique, there are two main breathing patterns for men and women.

1. Even breathing, optimal for quiet jogging in the park or on dedicated trails. In this case, it is necessary to breathe, starting from the speed of the run. The way of breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. In such races, breathing cannot be controlled, in such a situation you need to try to compensate for the lack of oxygen by taking deep breaths and exhaling forcefully.

Interestingly, almost everyone in school was taught to breathe through the nose, but this statement is controversial.

Breathing through the nose is very good for your health, however, depending on where you run, you must combine methods of bringing air into the body.

When and how much do you need to run to lose weight?

Conditionally, the practice of running can be divided into morning and evening. However, everyone should designate an alternate time for classes for themselves. You need to get into the habit of running gradually, clearly determining the load, speed and distance that you can overcome in a certain period of time.

In the morning

Morning jogging helps you recharge for the whole day, but you can't actively exercise in the morning, because too much will increase blood pressure, lead to fatigue and dysfunction of the cardiovascular system.

The time of morning jogging should not exceed half an hour, because such time will help the body to stay awake without causing undue stress.

To lose weight by jogging in the morning, you need to follow these rules:

• It is necessary to start classes no earlier than half an hour after waking up, in this case the body will not be subjected to a strong load.
• Before running, remember to warm up a bit. Stretching exercises are great exercises for your body.
• Before jogging to lose weight in the morning, you must not eat anything. Breakfast should only take place 15-30 minutes after finishing. However, going to the gym on an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

Don't knock your inner clock. Choose the training time that suits you best.

In the evenings

Evening classes will be a great alternative for those who don't use up all their energy during the workday.

You can run in the evening on any schedule, but in any case, you must follow some rules.

• Before jogging, you need to eat, but no later than two hours before.
• It's best to go out on the track right after work, because after work, dinner and rest will be psychologically difficult to force yourself out.

Running technique

How to choose a running technique for weight loss? Of course, to begin with, it's best to try out all its methods and types, and then determine the ones that work for you. The secret to successful weight loss by running lies not only in following all the training rules, but also in the pleasure you will get from doing them.

In any case, you need to run without fatigue and without suffocation, that is, you need to start training by gradually increasing the load, and a variety of running programs will allow you to develop the process. own practice. system.

Jogging

Everyone knows about the benefits of running for the body. Natural movement and breathing both help reduce cravings, burn fat faster, and act as relaxation factors.

It is difficult to explain how to jog properly, as such jogging is based on one's natural and calm movements.

There is such a running technique for beginners, designed for three months of training:

1. Jogging happens three times a week. First you need to warm up for 10 minutes, then jog at a free pace for 10-15 minutes. Next, you need to accelerate, for 10 minutes you need to run uphill or slightly increase the speed. Finish your run with a light walk for 15 minutes.

2. Classes are also held three times a week, but jogging is combined with different physical exercises:

   • Exercise 1: 10 minutes warm-up, half-hour jogging, 10 minutes stretching.
   • Exercise 2: Walk 10 minutes, walk briskly 15 minutes, run 10 minutes, walk 5-10 minutes.
   • Exercise 3: 10 minutes warm-up, 10 minutes running, 5 minutes climbing, 10 minutes walking.

3. During the third month, training is also carried out incorporating:

   • 1 exercise: 10 minutes warm-up, 40 minutes jogging, 5-10 minutes walking.
   • Lesson 2: 10 minutes warm-up, 20 minutes jogging, alternating active jogging and meditation.
   • Lesson 3: walk 5 minutes, jog 10 minutes, walk uphill 15 minutes, jog 5 minutes, walk 10 minutes.

Shuttle bus

The shuttle is a short run not exceeding 100 metres. Everyone has run at least once in their life on a school gymnastics shuttle, the distinguishing feature of which is the need to stop suddenly and hit the limit line, or run around an obstacle.

Such training allows you to develop agility and endurance, and sudden changes in speed will help you lose unwanted pounds faster.

acceleration

Sprinting - running short distances at full speed. Doctors do not recommend sprinting only to lose weight; Such exercises should be included in interval exercises.

A smooth race, in which the person gives all the best, will help you quickly lose weight. However, it should be noted that sprinting creates a strong cardiac load that can negatively affect cardiac function.

Typically, a sprint program has the following structure.

• Warm-up 15-20 minutes: light jogging, stretching, obstacle course can be included in it.
• Training: Sprints can range from 100 meters to 2-7 km. Beginners are recommended to run 300-500 metres.
• Finish your 10 to 15 minute workout: the key moment of any run, as proper "cooling" helps stretch your muscles and reduce pain. Finish with a quiet jog or full body stretch.

Never neglect to warm up and complete exercises as they increase your performance and improve your fitness respectively.

Interval Exercises

Interval jogging is the most effective way to lose those extra pounds, because even after you finish your workout, your body continues to break down fat deposits, converting them to energy.

How is interval training structured? You can do interval jogging both outdoors and on a treadmill. To do this, you need to define your running technique and break down the route into periods of time during which you will increase and decrease your load. For example: jogging for 50 meters, after 150 meters moving at full speed, and walking sport 100 meters.

Close distance

Running short distances is favored by people who are losing weight because it does not take much time, the effect is achieved as quickly as possible. Distance learning includes:

• sprint races;
• run the shuttle;
• interrupted classes.

No running-based weight loss program is complete without them.

Training, which includes high loads, allows you to quickly "dry out" the body, as well as build muscle mass, so athletes and bodybuilders often run short distances.

Long-distance

In sports, both professional and amateur, long-distance running is the most popular. It allows you to put your body in order, improving your health.

Long distance running builds endurance. To master long distances, you need not only desire but also perseverance, accurate calculation of strength.

By standard, long distances are overcome by running, but for more effective weight loss, elements of energy and interval training are often added to classical running.

Where do you run?

There are many running techniques that can be used to lose weight quickly, but it is important that you know where and on what surface to run. The following types of training are available:

1. Stair runs:One of the most effective ways to lose weight. This training method allows you to quickly increase muscle mass in your legs and lose weight. Jogging is often combined with body wraps to increase sweating.


2. Outside:The most common and useful form of running. You can conduct classes like so:

   • At the stadium:Athletes who have the opportunity to practice in the stadiums are extremely fortunate, as these seats are equipped with a special rubber coating that softens the impact of the foot when running and prevents the shoe from slipping. fail. Also, at the stadiums, it's always easier to schedule a run, all because like-minded people will run with you who won't let you relax.
   • On asphalt:the most popular type of activity, because in the city it is difficult to find a place to jog. Because doctors discourage running on asphalt surfaces due to the potential for joint injury, people who don't have the opportunity to exercise in parks or stadiums should purchase special shoes that cushion the impact.
   • With a dog:A fun and enjoyable way to lose weight and walk your pet. In such a situation, there is no need for friends or acquaintances, as the dog still needs to be taken outside. Running calmly with a nimble companion will help you stay in shape.

3. In place:This practice is great for shy people, because it is possible to do such a jog without leaving the house. Alternatively, jogging in place can replace a warm-up before a long run.

   

   The training is carried out as follows: first you need to walk a little around the room at a fast pace, and only then start running. There are two ways to run in place:

   • raise the knee high;
   • Touch the heel of the back of the thigh.

   Endurance jogging at home will allow you to lose 5 kg in a week.

treadmill

Don't forget to exercise on the treadmill. This great machine can be set up at home or used at your local gym.

Many people are interested in the question: how to properly jog in the gym to lose weight.

The answer is quite simple: you need to develop a system of interval training.

The lesson plan is as follows:

• 10-minute warm-up - walk at a calm pace;
• run five minutes at an incline of 6-7 degrees at a speed of 5-6 km / h;
• run without incline at a speed of 10 km / h;
• 3 minute speed unlimited movement.

This cycle is repeated 5-7 times, depending on the athlete's fitness. You can develop an intensive training program yourself, based on your original athletic performance, and any coach from the gym can help.

Jogging for weight loss for men and women

Usually, new athletes are interested in the question why in the process of running, women need to work harder to lose weight than men?

The answer to this question is easy: the stronger sex tends to run better genetically.

Men have stronger bones, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. For this reason, men are more likely to accept physical activity and visit the doctor less often for joint problems.

In women, the center of gravity is below the waist, making them more stable for childbirth, and the extra center of gravity is located throughout the body, leading to the appearance of cellulite. For quick weight loss for girls, doctors and trainers recommend gymnastics or yoga, where all kinds of movements are aimed at maintaining balance.

Either way, women should not give up running, but when choosing this weight loss system, you need to pay special attention to the choice of running technique and the place to practice.

Lose fat legs and belly

Jogging to lose weight for legs and abs is another myth, as jogging is effective for weight loss on the whole body, not just on a certain part. Of course, with the help of exercises, you can strengthen your legs, buttocks and abs, but with this muscle mass, all the muscles of the torso and arms are activated.

In order to burn fat while running, experienced athletes should purchase special sports clothes and shoes. Stretchy sports pants help retain moisture and increase perspiration, while soft, shock-absorbing sneakers will not only reduce the compression load on the joints, but also enhance the elastic effect.

If you are serious about running to lift your belly and reduce leg mass, you need to develop the right nutrition system. Because if you continue to eat and drink as usual, the extra pounds will disappear very slowly and you will achieve weight loss results in just six months or even a year.

It's important to know that in order to lose weight and gain muscle, you need to burn more calories than you consume. Therefore, before you start jogging, you should build an eating schedule with calories counted.

In addition, "harmful" foods should be eliminated from the diet. Including:

• fast food;
• frozen food;
• bakery products;
• sweet;
• conserve.

Following a fractional diet is important for weight loss during sports, as the body doesn't expend as much energy digesting and absorbing food.

It is important to remember that in order to effectively burn fat while running, you must not overeat before training.

Run after 50

It is difficult to start running at any age: 20, 30 and 60, however, the younger you are, the easier it is for the human body to tolerate physical activities and "get used to" them. But do not despair and refuse this idea to improve the health of the body. Running, even at 50, will help you lose weight painlessly, restore heart function, and extend your life by several decades.

How to start running at an advanced age, and most importantly, how to do it correctly? If you are over 50 years old and intend to start jogging, the first step is to see your doctor and find out if you have contraindications to such loads.

Experts recommend that people of old age and beginners who are overweight should start with actively walking in the fresh air. Such an exercise can be performed daily, until the body gets used to the increased load. Then you need to move on to the sport step.

The main thing is to smoothly increase the load, without trying to achieve the results of the younger generation.

There is a running technique for the elderly. The essence of this system is as follows: for nine weeks you need to walk daily, increase your speed and distance, that is, if you start training from 300 meters and go through them in 5 minutes, then the next timeAccording to you need to pass 350 meters in the same time and so on. After all, you will be able to walk 4-5 km without stress. After covering the two-kilometer distance, you can start running classes using the same system.