Exercise has always been considered the most effective way to lose weight. They make it possible to fight excess weight by burning a large number of calories in a safe way for the body. The diet is to break down the fat deposited in the stomach and sides through proper nutrition. As the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not quite what you dreamed it would be. That's why running for weight loss is exactly what you need!
How many calories do they consume?
How many calories do you burn while running? In just one hour of jogging or climbing the stairs, the body loses up to a third of the calories of the average daily diet. In other words, you can burn 500 out of 1500 kcal. If you add proper nutrition to this method, you can use simple calculations to come to the conclusion that you will lose the maximum number of kilograms in a short time with the help of regular running.
Calorie expenditure while running. table
| Run type | 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 stairs | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
Every beginner needs to develop a running program to lose weight. 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 three times a week. Each race is 30 minutes long. Once 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 debate whether it is harmful for a person to run in the morning. Many studies prove that running in the morning has a beneficial effect on weight loss. The explanation is simple - at this time of the day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources of consumption, one of which is fat deposition. Therefore, the maximum amount of fat is burned during morning jogging. However, if you can't run in the morning, do it in the evening. Such activities will also be useful.
- Warm up before jogging (including stairs). This warms up the muscles, regulates breathing and prevents sprains.
- For movement, choose clothing that does not restrict movement and sports shoes with comfortable soles.
- Do not run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on the rubber surface of a stadium, on dirt or grass).
- Purchase a heart rate monitor that allows you to monitor your heart rate during activity.
- You should not start running too fast. The feet should not be too far from the ground. Don't try to reach your bottom with your heels and don't raise your knees high. This technique will be useful for you in the future when your body gets used to the stress and you can move on to more intense training.
- You have to breathe through your nose. Listen to your body, grasp the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but they should try.
- Do not stop suddenly after jogging. Start at a fast pace, gradually slowing down. This is the only way to give your heart the opportunity to adjust to a different rhythm.
- At the end of your workout, do some stretching. In the evening, you can take a warm, relaxing bath or foot bath.
- In order not to miss a workout in bad weather, 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 out to exercise. For beginners, it is no less effective to run on the spot to lose weight in your own apartment. It is enough to open a door or window to let fresh air into the house. In addition, you can run up the front steps if this is not possible on the street. The main thing is to breathe correctly.
Running program for beginners. table
| One Week | Running plan: run - walk [- run] (minutes) |
Total duration training sessions (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 whether you are putting your health at risk, measure your heart rate before and after running. Especially if you are starting your training from scratch.
Recommendations
- The normal heart rate for a trained person while running is 120-130 beats per minute. This is what a beginner should aim for.
- Be sure to measure your heart rate after 15-20 minutes of running. It should be equal to what was observed before training.
- It is also recommended to use a heart rate monitor to monitor your heart rate during exercise. During running, the heart rate should not rise above 140-150 beats per minute (increase compared to the initial value - no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run (even very slowly) with a heart rate of 120-130, that's a good result for a beginner. 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 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 easy to you.
- Based on your heart rate, set the question of how much you should run to lose weight. Training for 30 minutes every other day (with further intensity increases) will soon bear fruit both in terms of heart training and weight loss!
Remember that if you ignore your heart rate while jogging, you may inadvertently wear out your heart muscle instead of strengthening it.
Heart rate norms when running by age. table
| Age (years) | Optimal pulse contractions (per minute) |
Maximum frequency heart beats (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 in the morning and evening
Maximum efficiency is achieved if you run in alternating load mode with a belt around your waist. That is, a slow rhythm occasionally alternates with acceleration. At the same time, fat on the abdomen and sides disappears very quickly. A marathon runner can lose up to 300 grams during half an hour of jogging, and up to half a kilogram at a mixed pace. The calories you burn each day during interval running are not expended by walking or other types of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load allows you to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, it is an excellent substitute for expensive exercise equipment and trips to the gym. Interval running on the street and at home has its own rules, if you follow them you will quickly reach your goal - to lose weight in a short time:
- It is recommended to train at least 3 times a week for 20 minutes in the morning or evening.
- Run in the morning only after training, not before.
- Gradually increase the time and decide individually how much you need to run to lose weight.
Interval running for weight loss is a series of actions and loads for each day. A special system has been developed for beginners.
Advice
The procedure for interval running is as follows:
- You should start your weight loss workout by putting on a weight loss belt (if you use one).
- Run slowly for 5 minutes, from brisk walking to jogging.
- Then accelerate and run as fast as you can. Your body tells you when to run. Minimum - 2-3 minutes.
- Slow down and keep jogging, listen to your body. Even if you have no strength and want to stop, go the slowest distance, but don't stand still. When going up the stairs, try not to stop, take one step.
- As soon as you feel your heart rate and breathing return, run at a moderate speed.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. table
| Time | Loading |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | A medium pace walk |
| 3: 01 – 4: 00 (1 minute) | A quick walk |
| 4: 01 - 5: 00 (30 sec) | Jogging |
| 5: 01 – 5: 30 (1 minute) | A quick walk |
| 5: 31 – 6: 00 (30 sec) | Jump in place "legs together - legs apart" |
| 6: 01 – 7: 00 (1 minute) | A quick walk |
| 7: 01 - 7: 30 (30 sec) | Lateral jumps in place, feet together |
| 7: 31 – 8: 30 (1 minute) | A quick walk |
| 8: 31 - 9: 00 (30 sec) | Jogging |
| 9: 01 – 10: 00 (1 minute) | A medium pace walk |
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 up to a kilogram per week with such training.
What should we eat and drink while running?
Especially impressive results await you if you follow a proper diet. If you start jogging to lose weight, food 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 does running burn if you eat? None of them! Once you have eaten, the body starts processing the glucose from the stomach, leaving the stored fat intact. In addition, working out with a full stomach is uncomfortable and even harmful! If you are very hungry, snack on low-fat cottage cheese or drink a glass of 1% kefir.
- You can drink no more than 1 glass of water half an hour before running. You can also drink tea with sugar, coffee or fruit juice.
- It is not advisable to drink during and immediately after training. It is recommended that you drink small sips of water or rinse 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 training.
- Be sure to eat high-protein foods after your morning run. Food from a sports nutrition store will also work. The amount of protein consumed should be no less than 0. 5 and no more than 0. 7 g per 1 kg of body weight.
- If you run in the evening, it is better to eat a light dinner (for example, a vegetable salad with chicken breast and kefir) in order to lose weight quickly.
- Foods containing fats are not recommended.
Recommended and prohibited products
The following foods supply the body with energy every day (foods that can only be consumed after training):
- dried fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (must be cooked to keep it slightly moist);
- rice (any kind);
- yogurts (preferably homemade).
Eliminate the following foods from your diet:
- puppet;
- whole grains;
- potatoes (in any form);
- fatty and fried foods;
- confectionery and bakery products;
- fast food;
- eggplant;
- Cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Treadmill: the benefits of losing weight
Running (including climbing stairs) involves active physical activity, as a result of which fats are broken down and a huge amount of thermal energy is released. In order to cool a hot body, the body may begin to sweat. The liquid prevents us from overheating.
The weight loss belt is designed to heat the body in areas where it is necessary to lose excess fat. It is the same adhesive film that is wrapped on the thighs and abdomen, as a result of which fats break down more actively when jogging 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 even more sweat. At the same time, fats break down much more actively, which makes it possible to remove excess pounds faster.
The belt is especially useful for those who use interval running to lose weight and run stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This enhances the effect, helps to remove fat deposits and tightens the skin of the abdomen.
Running or cycling: which is better for weight loss?
Many people prefer both methods to keep their figure in good shape. Opinions about weight loss differ in this regard. Everyone chooses what they like best. However, it is worth dwelling on the benefits of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport than running.
- When cycling, there is no excessive strain on the joints and spine, as in running.
- Cycling provides a more comfortable load for the muscles, without jerking and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to exercise and see interesting places at the same time during your trip. 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 smaller positive effect. Therefore, to really lose weight, you need to ride fast.
The benefits of running
- Running is considered one of the best physical activities for human health and rapid weight loss.
- Jogging on the street and on the stairs is done by using the maximum muscle mass.
- Even when jogging, the body burns more energy than when cycling.
- To shed the same amount of excess weight, a runner needs 2-3 times less time than a cyclist.
Does running help you lose weight quickly and effectively? Undoubtedly!
Contraindications and precautions for jogging
Interval and any other running, in addition to having a positive effect on the human body, can also cause some damage. Therefore, it is better for people suffering from the following diseases to choose a gentler method for losing weight:
- cardiovascular diseases;
- spinal column injuries and disorders;
- any chronic disease during exacerbation;
- problems with knee joints;
- cold or flu;
- high degree of obesity;
- serious gynecological diseases.
Pay attention to the condition of your body. If you feel sick, postpone the run to the next day. Learn to differentiate post-exercise muscle soreness from other causes of soreness. Watch your heart rate. A fast heart rate can indicate a malfunctioning heart.
Reviews from people who have lost weight
Reviews of people who have experienced this drug can help you decide whether running helps you lose weight.
- "I don't like diets and I'm not a marathon runner! I'm usually a person who likes to eat. I decided to start playing sports. I didn't have time to go to the gym, so I joined a friend who ran every morning with a slimming belt (to get rid of belly fat). The results are impressive. I lost 4 kg in one month, which I gained during the vacation, the air became lighter and I had a lot of energy. Is it possible to lose weight by running? Undoubtedly! "
- "I started to feel pain in my legs in the evenings. First I started taking pills, then the doctor prescribed an injection. But health is more valuable and I decided to try jogging in the morning. I didn't see any noticeable change right away. I didn't realize it until a month later when I spent an entire evening without my feet hurting. Now I take my wife with me for my morning jog. He has already lost 3 kilograms and is trying to lose more. "
- "Everything must be done wisely. I did interval running. I exercised 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 simply don't know of a weight loss system that is more effective than belt interval running! "
Running or cycling, jogging on the street or jogging to lose weight, with or without a belt, in the morning or in the evening - the choice is yours! Follow the correct distribution system of physical activity, healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.