Running for weight loss

To fight overweight, there are many ways and running is one of the most effective. With its help, you can also strengthen the entire body as a whole and in particular the cardiovascular system. There are no barriers and restrictions for systematic running for weight loss. It is equally useful to run both in the gym, and in the stadium or in the park, along the seashore or river, etc. The main thing is that there is always a desire and desire to look better and be in good shape.

The benefits of running for the body

As you know, you need to train the muscles of the whole body, including the heart muscle. Thanks to running, it becomes larger and stronger, which helps to increase the intensity of the function of pushing blood, as a result of which blood circulation is also improved. During such physical activity, the vessels expand and positive changes begin to occur throughout the body, for example, blood pressure stabilizes.

Running results for weight loss:

• the volumes and weight are reduced;
• the muscles of the whole body are strengthened;
• the blood supply to all organs improves;
• oxygen penetrates into each cell;
• the body's performance increases, as well as its resistance to the harmful effects of viral diseases;
• the work of the body's protective function improves;
• the metabolic process is accelerated;
• the blood cholesterol levels decrease;
• coordination of movements develops;
• the body itself removes the remains of slag and toxins through the sweat glands;
• the risk of atherosclerosis is reduced to zero;
• the brain rests from intellectual and mental work.

Scientificly proved that regular ranks of jogging have been prolonging life for about 6 years, and also contribute to the incredible growth of brain cells that are responsible for the process of memorizing information. It is especially useful for people with vegetative-vascular dystonia to run at least several times a week. Running in the morning for weight loss is equal to several cups of strong coffee.

The basic principle of running for weight loss

Probably, everyone at least once in his life came across a sudden desire to start running in order to lose weight. There is suitable clothes and shoes in the closet, and there is a school stadium or park near the house. Many people think that 20 minutes a day is enough to put themselves in order, but this is not so, therefore, the results are minimal.

With slow running, glycogen, which is located in the liver, produces the right amount of energy for the muscles of the whole body.  It is enough for about 40 minutes of active physical exercises, so if your run lasts less than this time, then the body will replenish the missing part of the glycogen immediately after eating. Based on this, fat is not used as a source of energy, and excess weight remains in place.

When the blood flow to the fat cells becomes larger, then their oxygen saturation increases, which means that the body completely switched to nutrition from them. In this case, breathing becomes rapidly and you can feel a slight exhaustion.  In order for running to be active in the process of losing weight, you need to spend at least 1 hour on it. Only then does metabolism begin to work hard and the weight leaves over time.

Basic rules for weight loss

Running is the most “convenient” and quick way to lose weight, so it can be used in any weather and at any time. Anyone can lose weight with a regular run, however, there are a number of rules that need to adhere to.

List of Rules:

1. Try to run regularly.  Three times a month is not enough to achieve the desired results and forms. How much to run to lose weight everyone chooses himself, but the minimum amount is 2-3 times a week. During this time, your body will be able to retrain to the desired level of load and eventually begin to get rid of the fat reserve.
2. Run at minimum speed. Your heart should work calmly, without overload, so buy a special device that will measure your pulse. The permissible norm is 140 beats per minute, based on this, you determine the optimal pace for you.
3. The first month is indicative for you, therefore, 2 km is considered an acceptable distance for starters if your body is not prepared for physical exertion. At the same time, you can test yourself for strength - any health difficulties will immediately appear.
4. Do everything gradually. If you have successfully passed the adaptation period, then the next month of constant training can be increased to 5 km at a time.
5. Buy special windproof clothing for sports. In addition to this, it should be a waterproof, since harmful substances from your body come out with later, so the more you get, the better.
6. After running, refrain from using water - just rinse your mouth. Only an hour after training, it is allowed to drink and eat. You need to run with an “empty” stomach - if you are going to run in the evening, then eat 2 hours before the run.
7. During the preparation of different dishes, add salt in small quantities, as it retains excess water in the body.
8. Any training should begin with muscle preparation for upcoming loads, i.e. With stretching and warm -ups.
9. Professionals recommend that during the run, breathing only through the mouth, because running for weight loss is one of the types of aerobic load and proper breathing can contribute to the training process.
10. Try to accustom yourself to get up early and go for a run, because if you run in the morning you can lose weight and become silent, besides. Early easy running will give you a charge of energy for the whole working day.
    

Recommendations for nutrition while running for weight loss

Running is only half the case, since any sports requires proper nutrition:

1. Refuse sweet, flour products, spicy and fatty foods.
2. Try to prepare your menu with fat -burning cocktails made of natural components, vegetables, fruits, meat with a high protein content, and replace sweets with dried fruits or honey.
3. Your last snack should be 3 hours before bedtime.
4. Drink in large quantities water, freshly squeezed juices, green tea or tonic drinks.

Interval run for weight loss

Interval running is a training with the alternation of fast, slow running and walking with small pauses for relaxation. The standard distance for each of the stages is 100 meters.

Stages of interval running:

1. At the first stage, you go with a quick sports step in order to warm up the muscles and increase blood flow to them.
2. The second stage consists in easy running to the same distance.
3. The third stage is a quick run at the pace at which you can do it.
4. At the fourth stage, you again switch to slow running, completely restoring your breath and then again everything in a circle.

During interval running in the body and body, some physiological processes are performed. For example, fast running occurs with the maximum cost of calories, and energy comes from redesigned glycogen. After that, when you switch to an accelerated step, the supply of glycogen in the liver is replenished due to the splitting of fat cells and simple carbohydrates, i.e. Your volumes begin to gradually decrease.

In addition, fast running helps to increase the flow of blood to muscle tissue - fats begin to oxidize and energy you need is released. After half an hour of such a phased run, you will feel incredible fatigue, but adipose tissue will be burned for another 5-6 hours.

Running for weight loss in the gym

For a run for weight loss, the nearest gym with specially equipped paths is ideal. During the first visit, you should adhere to low speed until your body gets used to this type of training. You need to start just from the usual step at the usual pace, then switch to a time -out step and only then to slow running for 10 minutes and then again the usual step. After some time, you can begin to modify your classes - change the slopes of the path, increase the speed and duration of the run.

Particular attention should be paid to the choice of clothes for active power loads. In order for training to bring pleasure, you need to choose light, comfortable clothes and shoes. Bridges for weight loss from special dense fabric that create the effect of the sauna remain popular among sports lovers. The body in them sweat much more, which means that fat deposit, especially on the hips and buttocks, are burned much faster.

Contraindications for racing for weight loss

Even despite all the benefits that run brings, there are still contraindications for people suffering from heart defect, weak blood circulation, heart rhythm disorders, mitral stenosis, and thrombophlebitis of the lower extremities. It is forbidden to run in any colds, chronic diseases, since the nature of the course of the disease may vary.

During running, your legs for a split second completely break away from the ground and then fall on it again. At this moment, the joints and spine are subjected to a huge load, which sometimes exceeds your weight. The whole impact power falls on the “share” of your feet, which in their area are inferior to the size of your body. The asphalt path exacerbates the power of this blow, so doctors advise choosing a softer place for jogging - a park road or a stadium specially designed for sports. A gym with a treadmill can only be visited if weather conditions do not meet your mood to run a little.

How many times to run a day to lose weight everyone chooses. The main thing is that the training is brought only to pleasure, then the result will be appropriate. Good mood and pleasant music in headphones will help you spend time in the fresh air with the benefit of the body.