Many people consider running to be the most effective way to lose weight. Whether this is true or not and how to run correctly to lose weight, we will find out 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 lot of calories in a way that is safe for the body. Diet means the reduction of fat deposits on the stomach and sides through the right diet. When subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not quite the one you dreamed of. That's why running for weight loss is right for you!
How many calories are consumed?
How many calories are burned while running? In just one hour of moderate jogging or running up stairs, the body loses up to a third of the calories from the average daily food. This means that 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 regular running will allow you to lose the maximum number of kilograms in a short period of time.
Calorie consumption while 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
A running program for weight loss should be created for every beginner. In addition, important nuances should not be forgotten.
Basic rules
How do you run to lose weight? So follow the rules:
- Beginners are taught to run at least three times a week. Each run lasts 30 minutes. Once you feel you have gotten used to this load, move on to 45 minutes. You can increase the number of sessions to 4 repetitions per week. How much you need to walk in the future to lose weight is up to you.
- Doctors argue about whether it is harmful for a person to run in the morning. Numerous studies show that running in the morning has a positive effect on 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 has to look for additional sources of its consumption, including fat deposits. Therefore, the maximum amount of fat is burned during morning jogging. However, if you can't run in the morning, you should do it in the evening. Such activities will also be beneficial.
- Do a warm-up before jogging (including climbing stairs). This warms up the muscles, adjusts breathing to the desired rhythm and prevents sprains.
- For sports, 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 specially designated places (e. g. on the rubberized stadium surface, in the ground or on the grass).
- Purchase a heart rate monitor to monitor your heart rate throughout activity.
- You shouldn't start running too quickly. The feet should not be too far from the ground. Do not try to reach your buttocks with your heels or lift your knees up. This technique will be useful to you in the future when your body gets used to the load and you can move on to more intense training.
- You have to breathe through your nose. Listen to your body, feel the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but they must try.
- Do not make abrupt stops after jogging. Start with a fast pace and gradually slow down. This is the only way to 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 when the weather is bad, train 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. Local running to lose weight in your own apartment is no less effective for beginners. All you need to do is open a door or window to let fresh air into the house. In addition, you can walk up the entrance stairs if this is not possible on the street. The main thing is to breathe correctly.
Running program for beginners. Table
| The week | Running plan: Run - Walk [- Run] (min. ) |
Total duration Training sessions (min. ) |
|---|---|---|
| 1 | 12 | 21 |
| 2 | 2 - 2 | 20 |
| 3 | 3-2 | 20 |
| 4 | 5 - 2 | 21 |
| 5 | 6 - 1, 5 | 5/22 |
| 6 | 8 - 1, 5 | 19 |
| 7 | 10 - 1, 5 | 23 |
| 8th | 12 - 1 - 8 | 21 |
| 9 | 15 - 1 - 5 | 21 |
| 10 | 20 - 0 | 20 |
Correct heart rate while running
To determine whether you are putting your health at risk, measure your pulse before and after a run. Especially if you start training from scratch.
recommendations
- The normal heart rate when running should be 120-130 beats per minute for a trained person. A beginner should aim for this.
- Be sure to measure your pulse after 15-20 minutes of running. It should correspond to the value observed before training.
- It is also recommended to use a heart rate monitor to monitor your heart rate during exercise. When running, the heart rate should not increase above 140-150 beats per minute (increase from baseline – no more than 70%). Once your heart rate reaches this limit, start running.
- 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 slight acceleration. Don't worry, with regular training you will gradually learn to run at a low heart rate. Until then, do not increase the intensity of exercise, even if you are almost walking, and this load will seem very easy to you.
- Tailor the question of how much you need to walk to lose weight based on your heart rate readings. 30-minute workouts every other day (with further increases in intensity) will soon bear fruit, both in cardio training and in weight loss!
Keep in mind that by ignoring your heart rate while jogging, you may be unintentionally weakening your heart muscle instead of strengthening it.
Heart rate norms when running by age. Table
| age years) | Optimal Pulse beat Contractions (per minute) |
Maximum frequency heart beats (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 running morning and evening
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow rhythm alternates with acceleration from time to time. At the same time, the 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 even up to half a kilogram. The same amount of calories burned per day doing interval running is not spent on walking or other exercise.
Benefits and rules
Interval running has another advantage: by slightly increasing the load, the abdominal, calf, thigh and buttock muscles can be effectively trained. In this case, this is an excellent replacement for expensive exercise equipment and going to the gym. Interval running on the street and at home has its own laws, according to which you will quickly achieve your goal - to lose weight in a short time:
- It is recommended to exercise for 20 minutes at least three times a week in the morning or evening.
- Run in the morning only after training and not before.
- Increase the time gradually and decide individually how much you need to walk to lose weight.
Interval running for weight loss is a sequence of actions and loads for every day. A special system was developed for beginners.
advice
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, switching from a brisk walk to a jog.
- Next, accelerate and run as fast as you can. Your body will tell you when to run. At least 2-3 minutes.
- Slow down, keep jogging and listen to your body. Even if you don't have the strength and want to stop, go for the slowest run, but don't stop. When climbing stairs, try not to stop, but to take a step.
- Once you feel your heart rate and breathing increase again, run at a medium pace.
- Now accelerate again and repeat the entire complex again.
Interval running program for weight loss. Table
| Time | Burden |
|---|---|
| 0: 00 – 3: 00 (3 mins) | Walk at a medium pace |
| 3: 01 – 4: 00 (1 min) | Quick walk |
| 4: 01 - 5: 00 (30 sec) | Jog |
| 5: 01 – 5: 30 (1 min) | Quick walk |
| 5: 31 – 6: 00 (30 sec) | Jump on the spot "feet together – feet apart" |
| 6: 01 – 7: 00 (1 min) | Quick walk |
| 7: 01 – 7: 30 (30 sec) | Lateral jumps on the spot, feet together |
| 7: 31 – 8: 30 (1 min) | Quick walk |
| 8: 31 - 9: 00 (30 sec) | Jog |
| 9: 01 – 10: 00 (1 min. ) | Walk at a medium pace |
Numerous reviews from people who have experienced interval running for weight loss say that the results are impressive. According to some reports, with the help of such training you can lose up to a kilogram per week.
What to eat and drink while running?
You can expect particularly impressive results if you pay attention to the right diet. If you start jogging to lose weight, your diet 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 do you burn while running when you eat? Nobody! 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 unpleasant 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 recommended. It is recommended to drink small sips of water or rinse your mouth as needed. After half an hour or an hour, you can drink as much liquid as you want.
- You should not eat anything until at least 2 hours after your cardio workout.
- Be sure to eat protein-rich foods after your morning run. Food from a sports nutrition store also works. The amount of protein consumed should be not less than 0. 5 and not more than 0. 7 g per 1 kg of body weight.
- If you run in the evening, to lose weight quickly it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Foods containing fats are not recommended.
Recommended and prohibited products
The following foods provide the body with energy every day (foods that can only be consumed after training):
- Dried fruit;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so it stays a little moist);
- 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;
- Aubergine;
- cabbage;
- Radish;
- Radish;
- Mushrooms;
- Spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for losing weight
Running (including climbing stairs) is active physical activity that leads to the breakdown of fats and the release of a large amount of heat energy. To cool down a hot body, the body may begin to secrete sweat. Liquid prevents us from overheating.
The weight loss belt is designed to warm the body in the areas where excess fat needs to be lost. The same applies to cling film that is wrapped around the thighs and stomach, which means that fats are broken down more actively under the influence of heat when jogging.
The principle of operation of the device is simple: the body begins to produce even more sweat, realizing that it cannot cope with the cooling function. At the same time, fats are broken down much more actively, which allows you to lose extra pounds faster.
The belt is particularly useful for those who use interval running to lose weight and running up stairs to lose belly fat. An additional burden will be the contraction of the abdominal muscles when running. This enhances the effect, helps remove fat deposits and tightens the skin on the stomach.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their figure in shape. Reviews of those who have lost weight vary in this regard. Everyone chooses what they like best. However, it's worth thinking about the benefits of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- Cycling does not put excessive strain on the joints and spine, as does running.
- Cycling provides a more pleasant strain on the muscles without jerking and stressing.
- Even if you are overweight, you can ride a bike without fear.
- Cycling allows you to exercise and see interesting places at the same time while traveling. This is a wonderful tool for those who love long journeys.
- Although cycling burns fewer calories than interval or regular running, you can ride for much longer without overexerting yourself.
Normal driving will have a small positive effect. Therefore, to really lose weight, you need to drive fast.
Benefits of Running
- Running is considered one of the best types of physical activity for human health and rapid weight loss.
- Jogging on the street and climbing stairs use the most muscles.
- The body also burns more energy when jogging than when cycling.
- To lose the same amount of excess weight, a runner needs two to three times less time than a cyclist.
Does running help you lose weight quickly and efficiently? Undoubtedly!
Contraindications and precautions when jogging
Interval and other running not only has a positive effect on the human body, but can also cause harm. That is why it is better for people with the following diseases to choose a gentler way to lose weight:
- heart and vascular diseases;
- Injuries and diseases of the spine;
- any chronic diseases during exacerbation;
- problems with knee joints;
- colds or flu;
- high levels of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you feel unwell, postpone your run until the next day. Learn to differentiate muscle pain after exercise from other causes of pain. Monitor your pulse. A rapid pulse can indicate a heart malfunction.
Reviews from those who have lost weight
Reviews from people who have tried this remedy can help you determine whether running will help you lose weight.
- "I don't like diets and I'm not a marathon runner! In general, I am a person who likes to eat. I decided to start exercising. Since I didn't have time to go to the gym, 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 that I had gained during the holidays, I found it easier to breathe and had a lot of energy. Can you lose weight by running? Undoubtedly! "
- "In the evening I got pain in my legs. 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 right away. I didn't realize this until a month later, when I spent an entire evening without any pain in my legs. Now I take my wife for a morning jog. She has already lost 3 kilograms and is trying to lose even more. "
- "Everything has to be done carefully. I did interval running. I exercised on a paved path in a nearby park. My legs started to hurt. Then I tried running on dirt roads. The pain is gone. I just want to say one thing: I simply don't know of any weight loss system that is more effective than interval running with a belt! "
Running or cycling, jogging on the street or jogging in place to lose weight, with or without a belt, morning or evening - the choice is yours! Adhere to the correct system of distribution of physical activity, a healthy lifestyle and diet, and your body will delight you with beauty and harmony.