Running for weight loss - how to run correctly to increase efficiency. Cardio training program for fat burning

In pursuit of harmony, many girls, and the guys also have tried many different ways. Diets do not always have the desired result, and time training in the gym is exhausted by the body. What to wish to bring the parameters closer to the ideal? In the fight against excess weight, all methods are good, but there is one proven - this is running.

Surely every morning on the way to work you came across a few athletes running past in tracksuits and sneakers. And these are not eccentrics, but people who care about their health.

It turns out that if every day to run in the morning and evening at least half an hour, then you can get rid of not only the avid couple or two kilograms, but also tighten all muscle groups, get a charge of vigor and an excellent mood.

The fact is that during running, the load is distributed to all muscles evenly, the heartbeat is slightly accelerated, breathing quickens - this all helps to burn fat and activate metabolism processes. Interesting? Then you should definitely find out how much you need to run in order to lose weight and how to do it correctly.

Running for weight loss at home. Benefit

As you already understood that the most effective way in the struggle for harmony is running. During running, a person loses a lot of energy, as a result of which not only the feeling of hunger is dull, but also the work of all systems and organs improves. This positively affects the work of the intestines, because it begins to actively free himself from toxins and toxins. In addition, all muscle groups are pulled and strengthened.

The benefits of running:

• getting rid of excess weight;
• tightening of all muscle groups;
• dullness of a feeling of hunger;
• decrease in blood cholesterol;
• excellent well -being.

Effective run in weight loss. What is he?

Did you accustom yourself to get up in the morning and run from 15 to 30 minutes, but there is no result? Perhaps you are doing something wrong and the body stubbornly does not want to part with extra pounds.

So it is, in order to achieve the desired result, it is necessary to listen to the recommendations of experienced trainers:

1. You need to run the habit of running gradually so that the body is not shocked by an unexpected load. Each person has a period of getting used to his own. It is believed that the best time for gradual addiction is daily running for 15 minutes. For the first time this will be enough.
2. What time are you running? In the morning, at lunch or evening? The fact is that running at different times of the day gives a different result. So, if you run in the morning, then you can strengthen the vessels and improve the work of all organs. If you run during the day, you can count on strengthening the muscle corset. But if you run in the evenings, then you can not only strengthen all muscle groups, but also get rid of fat and come to ideal forms. If this is your goal, then it is best to run in the evenings, because this is how you can burn more calories.
3. Morning run is also effective if everything is done according to the rules. In the morning, you need to start a run on an empty stomach. If you are going to run in the evening, then it is necessary to distribute the time so that the body is loaded a couple of hours before eating or dinner after running after 1 hour.
4. The best time for load: hour in the morning from 6.30 to 7.30, from 11 hours to 12 in the afternoon, the second half of the day from four hours to six in the evening.
5. Interval running for weight loss is the most effective. It is based on the alternation of load and rest. The program can be different: walking 100 m, running the same, the maximum load-prison is also 100 meters. The duration of the interval run is within half an hour. And here it is important not to make a mistake and do everything right, because fat begins to burn not during training, but after it for 6 hours!
6. The alternation of running: short and long distances, so that the body is used to loads. Then you can burn more calories.
7. Clothes for classes should be comfortable, not constrained by movement, light and from natural fabrics. Shoes are comfortable sneakers. It is advisable for girls to wear special shorts for losing weight or capri in order to quickly start sweating processes and get rid of cellulite.
8. Remember that running is a pleasure, not an obligation. Therefore, running should be pleasure. And not only a positive mood, but also your favorite music will help to raise a tone.

Running program for weight loss

You need to run constantly, you need to run every day, without stopping without breaks for the weekend. If you are ready for such loads, then the best cardio training for burning fat will be running.

Program for beginners:

1. Now let's frankly. Don't you like to run? But I really want to get rid of fat and make a chisel figure? Then you need to force yourself to do. At first it will be difficult and do not need to take a high pace right away. Start with runs 2 times a week, then another 1 day is gradually added and every 10 days you can add another training. Remember that one of the training should be more intense than everyone else.
2. The program is the first, you need to start training smoothly increasing the running pace. Interval running is the best that can be in the fight against fat deposits. 3 sets for 15 minutes - if this pace is for you, forward to new successes. The breaks between sets are 2-3 minutes. We caught our breath, run forward again. The speed of a running set is within 10 km per hour. If less, do not lose heart, everything does not work out the first time.
3. If the time for training is not enough, then select an hour and a half. During this time, you must first carefully rush, then run 30 minutes, rest - 20 minutes. During the rest, you do not need to sit on a bench. You can make a light harassment. Running again for half an hour. In the first 30 minutes of training, fats are excreted in the bloodstream, and then, if the training was continued and brought to the end, fats are actively burned.
4. Another option for training with an interval load is a warm -up, so that the muscles are ready to work. The exercise is performed at a slight pace. As a warm -up option - climb a low slide, go down. Now Set No. 1 is a run of 30 seconds with a maximum calculation, rest - a minute, again repetition. We need to make 8 repetitions. Such training is considered the shortest and most effective, because it is equated with running for 45 minutes.

Running at the site for weight loss

This type of physical activity has both positive points and negative. Let's start with the pluses:

• the load on the muscles is smooth, soft;
• training of all systems and organs of the body;
• the organs of the excretory system are launched: excess moisture, toxins, metabolism and salt are intensively released;
• tone, great mood;
• it is not necessary to specifically dive time for training as soon as the free 15-20 minutes appeared, you can immediately start the loads;
• you will not have to buy special clothes for running in the cold season;
• rain, snow, strong wind - not a hindrance to training;
• the opportunity to get rid of the curious views of passers -by;
• the load on the spine and knee joints is minimal.

Cardio training for weight loss:

1. The run is simple - the foot must be smoothly moved from heel to toe, and alternate the right and left legs very quickly. Knees - do not raise high. The stomach is pulled, we hold the body directly, your hands can be pressed to the sides or bend at the elbows. You can move your hands in the same way as when running.
2. Running with a jump - the floor applies only to the set of the foot. As soon as they felt the support, you need to sharply jump up and change the leg. The legs do not need to bend, it is desirable that the knees remain in a bent state at the time of the jump and repulsion from the floor. Stretch the press to the maximum to remove the load from the lower back.
3. Running "shuttle" - this run exercise does not look like a movement in the room. You need to run from the wall to the wall, turn around, run back. Running is a few steps back and forth. With such a load, calories are well burned, because all muscles are involved.
4. With such a training plan, it is very difficult to perform one exercise, making a lot of repetitions. This is tiring and quickly boring. To prevent this from happening, you need to alternate walking with running (plus jumps). 5 minutes - ordinary walking, running with jumps - 2 minutes. The number of repetitions is from 3 to 5.
5. The second training - the run 5 minutes in place alternates with jumping on the spot (both legs are involved), the duration of the training is only 1 minute. Running with jumps is good to alternate with jumping on a rope (2 minutes). The number of repetitions is from 3 to 5.
6. The third training is running on the spot, we lift the knees as high as possible, the duration is 4 minutes. It was a warm-up, now shuttle run for 2 minutes, 5 minutes-regular run in place. Repeat - 4 times.
7. The training at home is completing with jumping - 2 minutes, walking in place, plus strength exercises.
8. Do not forget that you need to eat right.

Best cardio training. Video:

Running or walking for weight loss?

Which is better, walking or running? An experienced coach will advise you to choose a run, but ... to each his own. Why, we will find out later:

• we pay attention to the degree of physical fitness, plus we take into account weight and age. If there is excess weight (obesity), heart disease, joints, changes in the spine, then the run is contraindicated. Then walking is the best that can be advised, because the type of load does not have contraindications;
• if the body is accustomed to loads, there are no problems with the joints and the spine, then you can safely run.

Running differences from walking:

1. Walking - the muscles on the legs are strengthened. Running - muscles of the back, hips, buttocks, chest.
2. Running - there is a certain “flight”, walking - is absent. The shock load is less when walking, which is beneficial for people with excess weight.
3. Running is an increased load on the heart and other organs, walking is less traumatic.
4. If “drying” is not important to you, then walking is better, because when running is the muscle tissue, and then fats.
5. If you need to achieve visible results in a short time, then only run. To improve well -being and great mood - walking. To achieve a result when walking, you need to go 5-6 km, that is, to make more than 10 thousand steps for training. If the training is performed with burden, then the result when walking will be visible faster.
6. The foot load is the opportunity to relax and think about something of your own, running-on the contrary, distract from all thoughts.
7. If you choose a run, then you need to track the pulse frequency. The norm is 120-135 beats/min, an excellent indicator for effective fat burning.

Running on the path for weight loss

The main simulator for running sports is the path. She will help out in the cold, frosts, in rain and snow - in general, when the weather on the street does not please, and the training process cannot be stopped. You need to train on the treadmill correctly.

How to do this, we read further:

1. Do you know what is the difference between a treadmill from running on the street? The sports projectile has depreciation, so the load on the joints will be less than running along asphalt. Therefore, you need to take this into account and choose the right shoes.
2. Running in the hall on the path is much more pleasant than on the street. But this cannot be compensated by fresh air and the saturation of the body with oxygen. In the hall, all this can be compensated only with open windows or good ventilation system.
3. Speed \u200b\u200band pulse. Do not rush, achieve such a load that the pulse stops at a mark of 120-140 beats per minute. The load must be gradually increased, as the body quickly gets used to it.
4. You can enhance the effectiveness like this: turn on the simulator to accelerate, plus the correct slope. It turns out interval run with pumping the muscles of the buttocks and a lower load on the front muscles of the legs.
5. Alternation of loads - 5 minutes running with an inclination, the original position of the track. If such a load is normal for you, then you need to change something, because the body quickly gets used to it and count on the effective burning of fat.

Running track training plan:

• warm up for 10 minutes. The pace is calm, from 4 to 6 kilometers per hour;
• the slope is set by 6 degrees (you can start with 3), the speed does not increase. Duration - 5 minutes;
• zero angle of inclination, speed to a maximum of 9 km per hour, running for 2 minutes;
• running 60 seconds - maximum speed for your body;
• repetitions: 1.2.3 exercises are repeated up to 4 times (depending on the degree of preparedness). If the time is not enough, then you need to increase the angle of inclination and speed, and the repetitions do 2 times.

Correct cardio training. Video:

On contraindications on the treadmill: such a load is dangerous for the knee joints. If there are no problems, you can safely run, and if there is discomfort, then pay attention to the running technique. Perhaps you are doing something wrong or not suitable for shoes.

Contraindications for running on a treadmill:

• high pressure;
• pressure drops;
• heart heartbeat;
• disruption of the cardiovascular system.

How to run correctly. Frequent errors

1. The first and frequent mistake of beginner runners is a high pace without proper preparation. Everyone wants to take a high bar. The result is overwork, health problems. You need to start gradually, with short distances.
2. The frequency of training - taking into account physical training. You need to start from 2 times a week, smoothly adding by training. The day off can be devoted not to an exhausting training, but to run for my own pleasure.
3. Choosing shoes: Not all beautiful sneakers can be suitable for running. Buy professional running sneakers.
4. Do not ignore the "calls" of your own body. If something hurts, then the tendons or ligaments may be damaged. Listen to pain to learn to distinguish your condition. If this is a simple crepe - this is one, and if a serious violation is another.
5. Running "cowardly" even half an hour a day does not guarantee fat burning. If you like this type of running, you will have to sweat pretty, because the fat begins to split after 50-60 minutes of such a training. If you need to perform a “drying” without a loss of muscle mass, then it is undesirable to run for a long time.
6. Time running is the average duration of training for a beginner-10 minutes for 2 weeks. If everything is fine and the well-being is excellent, add smoothly for 5-10 minutes. From 3 to 5 minutes stands out for warm-up and hitch. It is advisable to combine a run with an emphasis on the problem area (strength exercises).

Engage in pleasure and then running will bring a great result!

Cardio for weight loss at home: