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 disappear, the skin sags, and the body takes on a shape that is not as good as the one you imagined. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories do you burn when you run? In just one hour of measured jogging or running up the stairs, the body loses up to a third of the calories in the normal 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 while running. Table
| Kind of run | 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 all beginners, 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 lasts 30 minutes. As soon as you feel that you are 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 run to lose weight in the future is up to you.
- Doctors argue whether it is harmful 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 of the day there is a very small amount of glycogen in the human liver. Therefore, the body must seek additional sources for its consumption, one of which is fat deposits. Therefore, during a morning jog, the maximum amount of fat is burned. However, if you are not able 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 designated areas (for example, on a rubberised stadium surface, dirt or grass).
- Buy a heart rate monitor that will allow you to monitor your heart rate during the 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 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 must breathe through your nose. Listen to your body, join the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but they must try.
- After jogging, do not stop suddenly. Start at a fast pace, gradually slowing down. This is the only way you will allow your heart to adjust to a different rhythm calmly.
- 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 out to start exercising. It is not so effective for beginners to run on the spot for weight loss in your own apartment. Opening a door or window is enough to let fresh air into the house. In addition, you can walk up the stairs in when it is not possible to do it on the street. The main thing is to breathe properly.
Running a program for beginners. Table
| A week | Current plan: running - walking [- running] (min. ) |
Total length exercises (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 if your health is at risk, measure your pulse before and after running. Especially when you start training from scratch.
Praises
- The normal heart rate when a trained person is running should be 120-130 beats per minute. Beginners should strive for this.
- Be sure to measure your pulse after 15-20 minutes of running. It should be identical to what was observed before the training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. While running, the heart rate should not rise above 140-150 beats per minute (increase from the initial value - no more than 70%). When 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 beginners. 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 how 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 simple to you.
- Adjust the question of how much you need to exercise 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 results for heart training and weight loss!
Remember, by ignoring your heart rate while jogging, you can unknowingly wear out the heart muscle instead of strengthening it.
Heart rate norms while running with age. Table
| Age (years) | optimal heart beat contraction (per minute) |
Maximum frequency heart beats (in minutes) |
|---|---|---|
| 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 held in the morning and afternoon
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. Running at intervals, walking or doing any other form of exercise does not burn the same amount of calories per day.
Benefits and rules
Interval running has another advantage - due to small increases in the load, the muscles of the abdomen, calves, thighs and buttocks can be worked effectively. In this case, this is a great substitute for expensive exercise equipment and trips to the gym. The interval running on the street and at home has its own laws, adhering to which you will quickly achieve your goal - lose weight in a short time:
- It is recommended 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.
- 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 each day. A special system has been developed for beginners.
To give advice
The sequence of actions for running an interval is as follows:
- You must 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 when 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 stop yet. As you move up the stairs, try not to stop, take a step.
- As soon as you feel your heart rate and breathing returning, run at a moderate pace.
- Now speed up again and repeat the whole complex.
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. ) | A quick walk |
| 4: 01 - 5: 00 (30 seconds) | Jogging |
| 5: 01 – 5: 30 (1 min. ) | A quick walk |
| 5: 31 – 6: 00 (30 seconds) | Jump in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 min. ) | A quick walk |
| 7: 01 – 7: 30 (30 seconds) | Jump side in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | A quick 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?
Very impressive results await you if you follow proper nutrition. If you start jogging to lose weight, your food should be chosen taking into account certain aspects 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? Nothing! When you have eaten, the body begins to process glucose from the stomach, leaving the stored fat layer untouched. In addition, it is uncomfortable and even harmful to exercise on a full stomach! 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 running is 1 glass. You can also drink tea with sugar, coffee or juice.
- It is not advisable to drink during and immediately after training. It is recommended to take small sips of water or wash 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 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, vegetable salad with chicken breast and kefir).
- Food containing fats is not recommended.
Recommended and prohibited products
The following foods will give the body energy every day (food that can only be eaten after training):
- dried fruit;
- natural honey;
- tomato juice (fresh pressed);
- pasta (you need to cook it so that it is slightly moist);
- rice (any);
- yogurt (preferably homemade).
Eliminate the following foods from your diet:
- peas;
- whole grain cereals;
- potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- fast food;
- an egg;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Belt running: benefits for losing weight
Running (including stairs) is an active physical activity that breaks down fats and releases a huge amount of thermal energy. To cool down a hot body, the body may begin to sweat. Liquid prevents us from overheating.
The weight loss belt is designed in such a way that it reaches the body in places where excess fat needs to be lost. The same thing is a covering film, which is wrapped around the thighs and stomach, and as a result, 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 more sweat. At the same time, fats are broken down much more actively, which allows you to remove extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and run upstairs to lose belly fat. an additional burden will be the contraction of the abdominal muscles while running. This will improve the effect, help to remove fat deposits and tighten the skin on the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to maintain their own figure in good shape. Reviews of people who have lost weight differ in this regard. Everyone chooses what they like best. However, the benefits of all types of training are worth relying on.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When you are cycling, there is no excessive stress on the joints and spine, as when you are 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 exercise at the same time and see interesting places during the trip. This is a great tool for those who love long trips.
- Although cycling burns less calories than interval or regular running, you can ride without overexerting yourself for much 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 forms of physical activity for human health and 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.
- 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 effectively? Without a doubt!
Contraindications and precautions for jogging
Interval and any other running, as well as having a positive effect on the human body, can also cause harm. Therefore, it is better for people with the following diseases to choose a gentler 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 level of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you feel sick, reschedule your run to the next day. Learn to distinguish muscle pain after exercise from other causes of pain. Monitor your pulse. A fast pulse can indicate a malfunctioning heart.
Reviews from those who have lost weight
Reviews from those who have experience with this remedy can help you decide if running helps you lose weight.
- "I don't like diets, and I'm not a marathon runner! I'm generally someone who loves to eat. I decided to start playing sports. There was no time to go to the gym, so I joined a friend whorun every morning with a weight loss belt (to remove belly fat). The results are great. In a month I lost 4 kg, which I gained during the holidays, it became easier to breathe, and I had a lot of energyI have. Is it possible to lose weight by running? Absolutely! "
- "I started having pain in my legs in the evening. First I started taking pills, and then the doctor ordered injections. But health is more valuable, and I decided to try jogging in the morning. I did not see any significant 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 yoga. She has already lost 3 kilos and she wants to lose more. "
- "Everything must be done wisely. I did an interval run. I trained on a paved path in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain is gone. I just want to say one thing - I don't know of any weight loss system that is more effective than interval running with a belt! "
Run or cycle, jog down the street or jog in place for weight loss, with or without a belt, morning or evening - the choice is yours! Adhere to the correct system of distribution of physical activity, with a healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.