Many people consider running the most effective way to lose weight. Whether this is true or not, and how to run correctly to lose weight, we will learn from experts and those who have already lost weight through this sport.
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. When subcutaneous deposits go away, the skin sags, and the body takes on a shape that is not quite the one you dreamed of. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories are burned when running? In just an hour of measured jogging or running up the stairs, the body loses up to a third of the calories of the average daily diet. That is, out of 1500 kcal you can burn 500. If you add proper nutrition to this method, through simple calculations you can come to the conclusion that with the help of regular running you will lose the maximum number of kilograms in a short time.
Calorie expenditure when running. Table
| Type of running | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | 2033 |
| On the steps | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
For each beginner, a running program for weight loss should be drawn up. 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. As soon as you feel that you are accustomed to this load, move on to 45 minutes. You can increase the number of sessions to 4 repetitions weekly. How much you need to run to lose weight in the future is up to you.
- Doctors argue about whether it is harmful for a person to run in the morning. Numerous studies prove that running in the morning is beneficial for weight loss. The explanation is simple - at this time of 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 are unable to run in the morning, do it in the evening. Such activities will also be beneficial.
- Before jogging (including stairs), do a 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 run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on the rubberized surface of a stadium, dirt or grass).
- Buy 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 off the ground. You should not try to reach your buttocks 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 move on to more intense training.
- You need 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 need to try.
- After jogging, do not make an abrupt stop. Start at a fast pace, gradually slowing down. This is the only way you will 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.
- To avoid missing a workout in bad weather, work out 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 window to let fresh air into the house. In addition, you can run up the entrance stairs when it is not possible to do it on the street. The main thing is to breathe correctly.
Running program for beginners. Table
| A week | Running plan: running - walking [- running] (min. ) |
Total duration workouts (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 whether you are risking your health, 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 strive for this.
- Be sure to measure your pulse after running 15-20 minutes. It should be equal to that 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 rise 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 of how much you need to run to lose weight based on your heart rate readings. Exercising every other day for 30 minutes (with a further increase in intensity) will soon bear fruit for both heart training and weight loss!
Remember that by ignoring your heart rate while jogging, you may unwittingly wear out your heart muscle rather than strengthen it.
Heart rate norms when running by age. Table
| Age (years) | Optimal heart rate 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 mornings and evenings
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow rhythm alternates from time to time with acceleration. At the same time, fat on the stomach and sides 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 running at intervals is not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - slight increases in load make it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, this is an excellent substitute for expensive exercise equipment and trips to the gym. Interval running on the street and at home has its own laws, adhering to which you will quickly achieve your goal - losing weight in a short time:
- It is recommended to exercise in the mornings or evenings 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 every day. A special system has been developed for beginners.
Adviсe
The sequence of actions for interval running is as follows:
- You need to start your weight loss workout by putting on a weight loss belt (if you use one).
- Run slowly for 5 minutes, moving from a brisk walk to a jog.
- Next, accelerate and run as fast as possible. Your body will tell you what time to run. Minimum - 2-3 minutes.
- Slow down and continue 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 a step.
- As soon as you feel that your heart rate and breathing are returning, run at medium speed.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. Table
| Time | Load |
|---|---|
| 0: 00 – 3: 00 (3 min. ) | Walking at a medium pace |
| 3: 01 – 4: 00 (1 min. ) | Fast walk |
| 4: 01 - 5: 00 (30 sec. ) | Jogging |
| 5: 01 – 5: 30 (1 min. ) | Fast walk |
| 5: 31 – 6: 00 (30 sec. ) | Jumping in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 min. ) | Fast walk |
| 7: 01 – 7: 30 (30 sec. ) | Side jumps in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | Fast walk |
| 8: 31 - 9: 00 (30 sec. ) | Jogging |
| 9: 01 – 10: 00 (1 min. ) | Walking at a medium 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 weight up to a kilogram per week with the help of such training.
What to eat and how to drink while running?
Particularly impressive results await you if you follow proper nutrition. If you start jogging to lose weight, your food should be selected taking into account certain 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? None! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer untouched. In addition, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, have 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 a run is 1 glass. You can also drink tea with sugar, coffee or juice.
- Drinking during and immediately after training is not advisable. It is recommended to take 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 eat no 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 be no less than 0. 5 and no 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 that includes fats is not recommended.
Recommended and prohibited products
The following foods will provide the body with energy for every day (food that can only be consumed after training):
- dried fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains a little damp);
- rice (any);
- yoghurts (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;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for losing weight
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 a hot body, the body may begin to secrete sweat. Liquid prevents us from overheating.
The weight loss belt 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 cling film, which is wrapped around the thighs and stomach, as a result of which, when jogging, fats are 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 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 run up stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles while running. This will enhance the effect, help remove fat deposits and tighten the skin on the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods of maintaining their own figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like best. However, it is worth dwelling on the benefits of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When cycling, there is no excessive stress on the joints and spine, as when running.
- Cycling gives a more comfortable load on the muscles, without jerking 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 wonderful tool for those who love long journeys.
- Although cycling burns fewer calories than interval or regular running, you can ride without overexerting yourself for much longer.
Normal driving will have a minor 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 down the street and up the stairs uses the maximum number of muscles.
- The body burns more energy even when jogging than when cycling.
- In order to lose the same amount of excess weight, a runner will need 2-3 times less time than a cyclist.
Does running help you lose weight quickly and efficiently? Undoubtedly!
Contraindications and precautions for jogging
Interval 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 people with the following diseases to choose a more gentle way to lose weight:
- heart and vascular diseases;
- injuries and disorders of the spinal column;
- 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 to the next day. Learn to distinguish muscle pain after exercise from other causes of pain. Monitor your pulse. A rapid pulse may indicate a malfunction of the heart.
Reviews from those who have lost weight
Reviews from those who have experienced this remedy can help you determine whether 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 start playing sports. There was no time to go to the gym, so I joined a friend who ran every morning with a weight loss belt (to remove belly fat). The results are impressive. In a month I lost 4 kg, which I had gained during the holidays, it became easier to breathe, and I had a lot of energy. Is it possible to lose weight by running? Undoubtedly! "
- "I began to feel 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 changes immediately. I realized only a month later, when I spent a whole evening 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 needs to be done wisely. I did interval running. I trained on a paved path in a nearby park. My legs began 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 any weight loss systems that are more effective than interval running with a belt! "
Running or cycling, jogging down the street or jogging in place for weight loss, with or without a belt, in the morning or in the evening - the choice is yours! Adhere to the correct system of distribution of physical activity, a healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.