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. The diet is the breakdown of fat deposits on the abdomen and sides through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not the one you dreamed of. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories are burned when running? In just an hour of measured jogging or running up the stairs, the body loses up to a third of the calories of the average daily diet. That is, from 1500 kcal, you can burn 500. If you add proper nutrition to this method, by 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.
Calories burned while running. Table
| Running 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 steps | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
A running program for weight loss should be prepared for every beginner. In addition, important nuances should not be forgotten.
Basic rules
How to run to lose weight? So, follow the rules:
- Beginners learn to run at least 3 times a week. Each run is 30 minutes. As soon as you feel that you are used to this load, move to 45 minutes. You can increase the number of sessions up 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. Numerous studies prove that running in the morning is beneficial for 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 its consumption, one of which are fat deposits. Therefore, during morning jogging, the maximum amount of fat is burned. However, if you can't 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 the 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 recommended to do this in specially designated places (for example, on a rubberized stadium surface, dirt or grass).
- Buy a heart rate monitor that will allow you to monitor your heart rate throughout 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 lift your knees high. This technique will be useful 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, catch the rhythm and regulate your breathing. It is difficult for beginners to get used to this technique, but they should try.
- After jogging, do not stop suddenly. 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 the session, 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 outside to start exercising. Running in place to lose weight in your own apartment is no less effective for beginners. It is enough to open a door or a window for fresh air to enter the house. You can also run up the front stairs when it is not possible to do so on the street. The main thing is to breathe correctly.
Running program for beginners. Table
| A week | Running plan: running - walking [- running] (min. ) |
Total duration workouts (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 when running
To find out if you are putting your health at risk, measure your heart rate before and after running. Especially when you start training from scratch.
Recommendations
- A normal running heart rate for a trained person should be 120-130 beats per minute. A beginner should strive for this.
- Don't forget to measure your heart rate after running for 15-20 minutes. It should be equal to what was observed before training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not exceed 140-150 beats per minute (increase from 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, this is already 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 with 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 should run to lose weight based on your heart rate readings. Exercising every other day for 30 minutes (with an additional increase in intensity) will soon bear fruit for both cardio training and weight loss!
Remember that ignoring your heart rate while jogging can unknowingly wear out your heart muscle instead of strengthening it.
Norms of heart rate during running according to age. Table
| Age (years) | Optimally Heart rhythm contractions (per minute) |
Maximum frequency heart attacks (after a 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 can be achieved when running in variable 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 abdomen and sides disappears very quickly. In half an hour of jogging, the marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. The same amount of calories burned per day in interval running is not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load allows effective work of 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 laws, following which you will quickly achieve your goal - losing weight in a short time:
- It is recommended to do exercises in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after training, not before it.
- 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.
Advice
The sequence of actions 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, transitioning from brisk walking to jogging.
- Then speed up and run as fast as you can. Your body will tell you when to run. Minimum - 2-3 minutes.
- Slow down and keep running by listening to your body. Even if you have no strength and want to stop, switch to the slowest run, but do not stand still. When moving up the stairs, try not to stop, take a step.
- As soon as you feel your heart rate and breathing return, run at a medium speed.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. Table
| time | Load up |
|---|---|
| 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 sec. ) | jogging |
| 5: 01 – 5: 30 (1 min. ) | A quick walk |
| 5: 31 – 6: 00 (30 sec. ) | Jumping in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 min. ) | A quick walk |
| 7: 01 – 7: 30 (30 sec. ) | Lateral jumps 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 |
The reviews left by a large number of those who have had interval running for weight loss say that the results are impressive. According to some reports, with the help of such training, you can lose up to a kilogram per week.
What to eat and how to drink while running?
Particularly impressive results await you if you follow proper nutrition. If you start running to lose weight, your food should be selected taking into account some 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! When you have eaten, the body begins to process the glucose from the stomach, leaving the accumulated fat layer untouched. Also, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, eat 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.
- Drinking during and immediately after training is not recommended. It is recommended to drink water in small sips 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 exercises.
- 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 weight.
- If you run in the evening to lose weight quickly, it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Food that contains fat is not recommended.
Recommended and prohibited products
The following foods will provide the body with energy for each day (food that can only be consumed after training):
- dried fruit;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains a little moist);
- rice (each);
- yogurt (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grain cereals;
- potatoes (in any form);
- fatty and fried foods;
- cakes and pastries;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Treadmill Belt: Weight Loss Benefits
Running (including stairs) involves active physical activity, which leads to the breakdown of fat and the release of a huge amount of thermal energy. To cool a hot body, the body may begin to sweat. The liquid protects us from overheating.
The slimming belt is designed in such a way that it heats the body in places where it is necessary to lose excess fat. The same is the nutritional film that is wrapped around the hips and abdomen, as a result of which during jogging fat is 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 even more sweat. At the same time, fat is 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 up stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will enhance the effect, help to remove fat deposits and tighten the skin of the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their own figure in good shape. Reviews of those who have lost weight 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.
- In cycling, there is no excessive load on the joints and spine, as in running.
- Cycling provides a more comfortable load on the muscles, without vibration and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to simultaneously exercise and see interesting places during the trip. This is a great tool for those who enjoy long journeys.
- Although cycling burns fewer calories than interval or regular running, you can ride without straining for much longer.
Normal driving will have little positive effect. Therefore, to really lose weight, you need to drive fast.
Benefits of running
- Running is considered one of the best types of physical activity for human health and for rapid weight loss.
- Jogging down the street and up the stairs uses the maximum number of muscles.
- The body burns more energy even jogging than 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? 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 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 spine;
- any chronic diseases during exacerbation;
- knee joint problems;
- cold or flu;
- high degree of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you're not feeling well, reschedule your run for the next day. Learn to differentiate muscle soreness after exercise from other causes of pain. Monitor your heart rate. A rapid heart rate may indicate heart failure.
Reviews from slimmers
Reviews of those who have experienced this drug can help you determine whether running helps you lose weight.
- "I don't like diets and I'm not a marathon runner! Basically, I'm 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. In a month, I lost 4 kg that I had gained during the holidays, I was breathing easier and I had a lot of energy. Is it possible to lose weight by running? Undoubtedly! "
- "In the evening I started to feel pain in my legs. First I started taking pills, then the doctor prescribed injections. But health is more valuable and I decided to try jogging in the morning. I didn't see any noticeable changes right away. I didn't realize it until a month later, when I spent an entire evening without pain in my legs. Now I take my wife with me for my morning jog. She has already lost 3 kilos and is trying to lose more. "
- "Everything must be done sensibly. I did interval running. I worked out 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 just don't know any weight loss systems that are more effective than interval running with a belt! "
Running or cycling, jogging on the street or jogging in a place to lose weight, with or without a belt, in the morning or in the evening - the choice is yours! Adhere to the correct system of distribution of physical activity, a healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.