Weight loss jogging

Jogging does not require special equipment and appliances, which makes this sport accessible to everyone. Find out how and when to run to lose those extra pounds and make your figure beautiful!

Many inhabitants of the planet Earth dream to lose weight quickly and put their bodies in order. Jogging is a useful, cheap and effective way to lose weight. To start running, every beginner must learn many rules and recommendations for such training, but if you take into account all the features of the exercises, you can tighten your muscles in a short time, strengthen the body and most importantly, noticeably lose weight.

Tips for effective running

Running is a great way to lose those extra pounds painlessly and effectively and get your body back to normal. To organize the most useful and productive workouts, you need to follow some rules that will help you make them easier and more enjoyable.

How to run properly to lose weight fast?The following rules must be observed during the classes:

• One hour before you go to the track, you need to replenish the body's carbohydrate stores.
• Avoid drinking a lot of water while running.
• You need to breathe calmly and measuredly.
• When running, you need to maintain the correct posture.
• The legs are always slightly bent at the knees.
• You do not need to wave your arms while moving, but you should not strain and press them hard against the body.

Simple running activities will allow you to start losing those extra pounds in less than a month. The simple rules you need to follow during a workout will help you run efficiently and safely for your health.

Value of weight loss when running

Every day, those who want to lose weight thousands of times ask themselves: how do you have to run to lose weight? What time of day should you train in the morning or evening? How often should you train?

The answer to these questions is very simple: you need to run constantly and most importantly - regularly.

To get rid of body fat by running, you just need to burn more calories than you consume. Today, the realities of the modern world are such that people do not have a normal life schedule: they go to bed at different times, eat regardless of the time of day, in some cases do not move at all or are extremely physically active. Such an imbalance in life leads to the formation of fat reserves in the body, which is quite difficult to get rid of.

Why is jogging so useful for weight loss?

1. Almost all muscle groups work during running, and being overweight acts as a kind of aggravator.
2. Muscle work starts the process of burning fat.
3. Running does not require much preparation. After reading the instructions, you can start training today.
4. Running is an exercise that is inherent in us genetically. It is safe, natural, accessible and suitable for people of all ages.

Running myths

Many people who have started training or are just interested in jogging to lose weight have heard unusual and contradictory statements about training. Among them are the following myths:

• You have to run on an empty stomach.Such a statement may not be correct, because the body in any case needs pre-nutrition. Nutritionists and trainers recommend eating a small portion of complex carbohydrates half an hour before running so that you can skip your stomach and increase its productivity.
• Jogging promotes the accumulation of leg muscles and does not provoke fat burning in the legs.There are no separate methods for losing weight exclusively on the lower extremities, to lose weight fast, running should be combined with a full body workout.
• The calmer you run, the faster you burn fat.The rapid rate of "wear and tear" forces the body to consume more oxygen than when moving quietly, and for this process the body requires much more energy.
• For weight loss, jogging in the morning is healthier than afternoon or evening activities, but this approach can cause problems with the cardiovascular system, as a sudden awakening and heavy load on the heart can not have a positive effect on the human body.

Contraindications

Running may seem like the safest way to lose weight, but it's not.

Training is contraindicated for people with the following indicators:

• abnormalities in work or diseases of the cardiovascular system;
• injuries of the musculoskeletal system;
• phlebeurism;
• blood diseases;
• pregnancy;
• lactation;
• high blood pressure;
• vision problems, retinal diseases.

To run and lose weight, avoiding possible health complications, doctors recommend that you follow the following rules.

• You do not need to hold your breath while driving. Inhalation and exhalation are best done naturally, as oxygen overload causes dizziness, weakness and an increase in blood pressure.
• Some beginners may develop mild asthma at the beginning of the lesson. To avoid unpleasant suffocation, doctors recommend walking and running in forests or on special training grounds located away from highways.
• Avoid jogging on paved sidewalks. Running on asphalt results in a strong impact load, which can provoke injuries to the joints and spine.

Be sure to review your diet and lifestyle before starting classes. To lose weight by jogging, you will have to give up alcoholic beverages, sweet and fatty foods. You should also organize a regular sleep schedule.

How to learn to run properly

To start running for overweight people, it is especially important to follow the precautions, as too much weight during jogging will increase the load on the muscles and joints.

Beginners are advised to follow some principles that will make it easier to train and run with pleasure:

• If you haven't played sports before or taken a long break, then you can't start running right away. It is best to take a few days of competitive walking and then gradually combine walking with light jogging.
• Schedule a walk. For effective weight loss you need to constantly move. Even a simple free walk will help you lose weight.

Find a company or create the perfect playlist for yourself. New acquaintances will always help you not to give up and continue your studies, and good music will cheer up your loneliness.

How to get started

To understand how to start running properly for a beginner, you need to determine the necessary rhythm and initial loads. The following training rules are widely applicable for beginners:

• The frequency of classes is at least twice a week.
• The initial distance for jogging should not exceed 1, 5-2 km.
• Young athletes are encouraged to start running in sportswear, which repels moisture and stimulates the process of burning fat.
• It is advisable to combine regular jogging with competitive walking. This approach develops endurance, which will allow you to increase your running distance for a month.

Also, in order to get involved quickly in the training process, beginners are advised to run on a pre-arranged program. By sticking to the plan, you will be able to overcome physical stress in the beginning, and then you can enjoy running.

How to breathe properly

Normal breathing while running can reduce stress on the cardiovascular system and increase the flow of oxygen to muscle tissue. This process allows for increased physical activity and improves running efficiency for weight loss.

How to breathe properly in class? There are a few simple rules for breathing, but they are all conditional, because this process is strictly individual for each person.
During running at a normal speed, the human body begins to consume several times more oxygen than in normal life, therefore, improper breathing process can cause disorders of lung function and, consequently, health problems.

Depending on the running technique, there are two main types of breathing for men and women.

1. Even breathing process, which is optimal for quiet jogging in the park or on specialized trails. In this case, it is necessary to breathe, starting with the pace of running. Breathing is considered optimal: take a deep breath, 2-3 steps, exhale.
2. Interval or sprint training. During such competitions it is impossible to control breathing, in such a situation you should try to compensate for the lack of oxygen through deep inhalations and sharp exhalations.

Interestingly, almost all people in their school days were taught to breathe when running through the nose, but this statement is contradictory.

Breathing through the nose is good for your health, but depending on where you run, the methods of supplying air to the body must be combined.

How long and how long do you have to run to lose weight?

Conditionally, running training can be divided into morning and evening. However, everyone should determine an alternative time for classes for themselves. You need to get used to running gradually, clearly defining the load, speed and distance you can cover over a period of time.

In the morning

Morning jogging allows you to recharge for the whole day, but you can not actively perform morning workouts, as high loads will provoke an increase in blood pressure, which will lead to fatigue and cardiovascular disorders.

The time for a morning run should not exceed half an hour, as such a duration will allow the body to wake up without causing excessive stress.

To lose weight by running in the morning, you must follow these rules:

• It is necessary to start training no earlier than half an hour after waking up, in which case the body will not experience a heavy load.
• Before you run, be sure to warm up a bit. Stretching exercises are great exercises for your body.
• You can't eat anything before a morning run to lose weight. Breakfast should take place only 15-30 minutes after the end. However, going to a workout on an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

Do not break your internal clock. Choose the training time that suits you best.

In the evenings

Evening classes will be a great alternative to unloading for those people who do not expend all their energy during the working day.

You can run in the evening on any schedule, but in any case you must follow some rules.

• Before running, you should eat, but not later than two hours before.
• It is best to go out on the track immediately after work, because after returning from work, dinner and rest it will be very difficult psychologically to force yourself to go out.

Running techniques

How to choose a jogging technique for weight loss? Of course, for a start it is best to try all its methods and types and then determine which ones are right for you. The secret of success in losing weight by running lies not only in following all the rules of training, but also in the pleasure you should get during them.

In any case, you should run in such a way that you do not get tired and suffocate, that is, you should start training, gradually increasing the load, and a wide variety of running programs will allow you to develop your own training system.

jogging

Everyone knows about the benefits of jogging for the body. Natural movement and even breathing help reduce appetite, burn fat faster and act as relaxing elements.

It is difficult to explain how to run properly, as such jogging is based on the natural and calm movements of a person.

There is such a running technique for beginners, designed for three months of training:

1. Jogging is held three times a week. First you need to warm up for 10 minutes, then run at a leisurely pace for 10-15 minutes. Then you have to accelerate the pace, for 10 minutes you have to run uphill or slightly increase the speed. Finish the jog with a leisurely walk in 15 minutes.

2. Classes are also held three times a week, but jogging is combined with various physical exercises:

   • Workout 1: warm-up for 10 minutes, run for half an hour, stretch for 10 minutes.
   • Exercise 2: Walking for 10 minutes, walking for 15 minutes at a brisk pace, running for 10 minutes, walking for 5-10 minutes.
   • Exercise 3: warm up for ten minutes, run for 10 minutes, work with a rope for 5 minutes, walk for 10 minutes.

3. In the third month the training is conducted in combination:

   • 1 lesson: warming up for 10 minutes, jogging for 40 minutes, walking for 5-10 minutes.
   • Lesson 2: warming up for 10 minutes, jogging for 20 minutes, alternating active and calm jogging.
   • Lesson 3: walking for 5 minutes, running for 10 minutes, walking up for 15 minutes, jogging for 5 minutes, walking for 10 minutes.

Shuttle running

The shuttle is a short-distance run that does not exceed a distance of 100 meters. Every person has at least once in their life gone through a shuttle in physical education at school, its distinctive feature is that during the run you have to stop abruptly and touch the border or go around an obstacle.

Such workouts allow you to develop agility and endurance, and sudden changes in speed will help you lose weight faster.

Sprint

Sprint - running short distances at maximum speed. Doctors do not recommend doing only a sprint to lose weight; such exercises should be included in interval training.

Smooth running, in which the person gives all the best, will allow you to lose weight quickly. However, it should be noted that the sprint produces a strong cardio load, which can adversely affect heart function.

The sprinter program is usually structured as follows.

• Warm-up 15-20 minutes: light jogging, stretching, obstacles can be included in it.
• Training: The sprint race can be at a distance of 100 meters to 2-7 kilometers. Beginners are advised to run 300-500 meters.
• Completion of the session 10-15 minutes: an important moment of any jogging, as proper "cooling" helps to stretch the muscles and relieves you of painful sensations in them. Finish with a quiet jog or stretch of the whole body.

Never neglect warming up and completing your workout, as they help increase your efficiency and improve your fitness.

Interval training

Interval jogging is the most effective way to lose those extra pounds, because even after you finish training, the body continues to destroy fat deposits, turning them into energy.

How is interval training structured? You can do interval jogging both outdoors and on the treadmill. To do this, you need to determine the technique of running and break the route at intervals in which you will increase and decrease the load. For example: jogging at a distance of 50 meters, after 150 meters move at maximum speed and 100 meters of athletic walking.

Short distances

Short-distance running is popular among those who lose weight, as it does not take much time, and the effect is achieved as quickly as possible. Short-distance training includes:

• sprint competitions;
• shuttle running;
• interval classes.

No weight loss program based on running is complete without them.

Workouts that involve high loads allow you to quickly "dry out" your body, as well as build muscle mass, so athletes and bodybuilders often run short distances.

Long distances

In both professional and amateur sports, long-distance running is the most common. It allows you to put your body in order, to improve your well-being.

Running long distances builds endurance. To master long routes, you will need not only desire, but also perseverance and proper calculation of strength.

As a standard, long routes are overcome with jogging, but for more effective weight loss, elements of charging and interval training are often added to the classic jogging.

Where to run?

There are many running techniques that can be used to lose weight fast, but it is also important to know where and on what surface to run. There are the following types of training:

1. Escalators:one of the most effective ways to lose weight. This method of training allows you to quickly strengthen the muscle mass of the legs and lose weight. Jogging is often combined with body wraps to increase sweating.


2. outside:The most popular and useful form of running. You can conduct such classes:

   • At the stadium:Athletes who have the opportunity to train in stadiums are incredibly lucky, as these seats are equipped with a special rubber coating that softens the force of the impact of the feet while running and protects the shoes from slipping. In addition, in the stadiums it is always easier to organize a jogging schedule, all because you will run with like-minded people who will not allow you to relax.
   • On asphalt:the most common type of activity, as in the city it is quite difficult to find a place for jogging. Because doctors do not recommend running on asphalt due to the possibility of joint injuries, people who are unable to train in the park or stadiums should purchase special shoes that soften the force of the impact.
   • With a dog:a fun and enjoyable way to lose weight and walk your pet. In such a situation, there is no need for company of friends or acquaintances, because the dog still needs to be taken outside. Calm running with a fluffy companion will keep you in shape at all times.

3. On the spot:This way of doing is great for shy people, as such jogging can be done without leaving home. In addition, jogging on the spot can replace warming up before a long run.

   

   The training is done as follows: first you need to walk around the room at a fast pace and only then start running. There are two ways to run on the spot:

   • lifting your knees high;
   • touching the heels to the back of the thigh.

   Home jogging for endurance will allow you to lose 5 pounds in one week.

treadmill

Don't forget about treadmill exercises. This great machine can be set up at home or used in your local gyms.

Many people are interested in the question: how to properly run to the gym to lose weight.

The answer is quite simple: you need to develop a system for interval training.

The scheme of the lesson is as follows:

• warm-up 10 minutes - walking at a leisurely pace;
• five-minute run at an incline of 6-7 degrees at a speed of 5-6 km / h;
• running without incline at a speed of 10 km / h;
• movement without speed limit 3 minutes.

This cycle is repeated 5-7 times, depending on the athlete's physical shape. You can develop an intensive training program based on your initial athletic performance, and any trainer in the gym can help you.

Jogging for weight loss men and women

Often beginner athletes are interested in the question why during jogging girls should make more effort to lose weight than men?

The answer to this question is simple: the stronger sex is genetically more predisposed to running.

Men have healthier joints, their excess weight is "concentrated" in the abdomen, which determines the center of gravity. For this reason, members of the stronger sex are more tolerant of physical activity and less likely to see a doctor because of joint problems.

In women, the center of gravity is located below the waist, which makes them more stable for childbirth, and excess weight is located throughout the body, which leads to cellulite. To lose weight fast for girls, doctors and trainers recommend doing fitness or yoga, where all kinds of movements are aimed at maintaining balance.

In any case, the fairer sex should not give up jogging, but when choosing this system for weight loss, you should pay special attention to the choice of running technique and place of training.

Weight loss of legs and abdomen

Running as a way to lose weight on the legs and abdomen is another myth, as jogging is effective for losing weight all over the body, not just a specific part of it. Of course, with the help of exercises you can pump your legs, buttocks and abdomen, but together with this muscle mass all the muscles of the torso and arms are activated.

To burn fat while running, experienced athletes are advised to buy special sportswear and shoes. Elastic pants retain moisture, increasing perspiration, while soft, cushioning sneakers will not only reduce the compression load on the joints, but will also enhance the springing effect.

If you are serious about jogging, in order to lift your abdomen and reduce the volume of your legs, you need to develop the right food system. Because if you continue to eat as usual, the extra pounds will disappear very slowly and you will achieve results in losing weight only after six months or even a year.

It is important to know that in order to lose weight and gain muscle mass, you need to burn more calories than you consume. Therefore, before you start running, you need to develop a schedule for eating calories.

In addition, "harmful" foods should be eliminated from the diet. These include:

• fast food;
• frozen foods;
• bakery products;
• sweet;
• preservation.

Adherence to a partial diet is very important for weight loss during sports, as the body does not expend much energy on digestion and absorption of food.

It is important to remember that in order to burn fat effectively while running, you should not overeat before training.

Running after 50

It is difficult to start running at any age: at 20, 30 and 60, however, the younger the human body, the easier it is to tolerate physical activity and "get used" to them. But do not despair and reject this idea of improving the health of the body. Running, even at the age of 50, will allow you to lose weight painlessly, restore heart function and prolong your life by several decades.

How to start running in old age and most importantly, how to do it right? If you are over 50 and have an idea to start running, the first step is to visit a doctor and find out if you have contraindications for such loads.

Experts advise the elderly and very heavy beginners to start with active walks in the fresh air. Such an exercise can be performed daily until the body gets used to the increased load. Then you need to move on to a sports step.

The main thing is to gradually increase the load without trying to achieve the results of the younger generation.

There is a technique for "entering" running for the elderly. The essence of the system is as follows: for nine weeks you have to walk daily, increasing the pace and distance, that is, if you start training from 300 meters and go through them in 5 minutes, then the next time you have to overcome 350 meters at the same time. and so on. Eventually you will be able to walk 4-5 kilometers without stress. After overcoming the two-kilometer route, you can start conducting classes on the same system.