Run for weight loss

Running for weight loss is the most affordable way to lose extra pounds and improve health.

The essence of running for weight loss ^

This type of fitness is a classic aerobic exercise, during which all groups of muscles work.

This is the main feature of running, thanks to which many lose weight choose it and leave only positive reviews.

The essence of running for weight loss is the rapid expenditure of energy during the run due to the fact that dozens of large and small muscles of the body are involved.

In addition, regular jogging is very useful, because they show the following results:

• trains and strengthens muscles, makes them more durable, improves heart function, improves blood circulation;
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• saturate the body with oxygen, promote immunity, accelerate metabolic processes;
• is removed from the body together with sweat and harmful substances, prevent the development of atherosclerosis;
• helps to relax and get rid of stress.

Regular running is recommended for people suffering from vegetovascular dystonia, as well as chronic fatigue. Running on a track or in the woods helps to cheer up a lot more than a cup of strong coffee or tea.

This type of fitness also has some contraindications. That's why before starting classes you need to consult a specialist who can determine whether you can run. Runs are not recommended in the following cases:

• after a heart attack or stroke;
• for congenital heart disease;
• at high arterial pressure, arrhythmias;
• for diseases related to vision, specifically with the retina of the eye;
• for exacerbation of any chronic disease.

Basic rules of running:

• Beginning of classes should start with short runs and increase gradually. Sharp start of classes can negatively affect well-being.
• During the first classes you need to spare the body and do not give all your strength.
• You need to start with a 10-15-minute run. To achieve excellent results, you must increase the jog time to 60 minutes.
• Before starting the workout, you need to stretch and stretch the muscles properly. The warming up of the muscles will help to avoid injuries.
• It is necessary to control well-being and pulse. Calculate the boundaries of the pulse can be as follows: lower limit =( 220 - age of losing weight) x 0.6, to calculate the upper limit instead of 0.6, 0.8 should be substituted.
• It is recommended to drink water while running or wet your mouth with water. Take food directly before classes is not recommended.
• You should try to run often and regularly. The running program for weight loss should be chosen taking into account the physical characteristics of a person. For example, people who are overweight are encouraged to jog to avoid overloading the joints, which are already loaded with heavy weight.
• Running is necessary at a time when the body is most active, namely in the morning, in the evening or at noon. However, not all people share this opinion.

There are supporters of jogging in the morning for losing weight. They believe that in the morning the body is more inclined to burn fat. In addition, the body does not consume the carbohydrates stored for the day, but directly burns fatty deposits. Morning jogs help tune in to the work day, raise the mood.

There are also opponents of the morning jogging, which is that morning running training is a stress for the body, which can lead to overeating during the day. In addition, not everyone can conduct effective sessions immediately after sleep. Supporters of the evening run say that in the evening the body is warmed up and prepared for the load.

How to run properly to lose weight: rules, technique, contra-indications.^

In order to understand the basic principles and techniques of running, you need to consider the most effective and common varieties:

Jogging for weight loss

Jogging for weight loss is used most often.

• This technique is a slow natural run, during which the slimming tries to save energy, so he runs slowly, taking small steps.
• Breathing is recommended by nose.
• Such jogging will promote the activation of the excretory system, the normalization of the heart and, of course, effective weight loss.

Interval slimming run

Interval slimming sessions for weight loss contribute to the continued burning of extra pounds even after the training is stopped.

• Before starting the classes, it is necessary to prepare the body for such loads and to run for a while at the usual pace, but for long distances.
• After preparation, you can create a program for interval running. To do this, you need to select a certain distance and break it into sections.
• For example, 100 meters can be traversed, 100 meters jogged and 100 meters run with acceleration. Such approaches can be repeated several times.

Running in place for weight loss

Running in the field in performance is much inferior to normal or interval run. In order to get good results, you need to increase the intensity of the workout.

The running technique is the following:

• First you need to warm up and walk around the room, then start tearing your feet off the floor, lifting your knees high or touching the heels of your buttocks.
• Posture during classes should be even.

You can alternate jogging alternatives. You can also use the jog in place as a warm-up before a regular jog.

Running on the steps for losing weight

Running on the steps for weight loss for many may seem even more effective way than the traditional treadmill.

• Training can begin with the usual walk, climbing into the apartment not on the elevator, but on foot.
• After a while you can perform several lifts and descents on the stairs at a racing pace.

Running on the slimming path

Running on a slimming path with proper use of the track can lead to effective weight loss. Use the track is very convenient, because you can use it to control the speed.

Stages of jogging:

• warm-up with low speed and duration not more than 5 minutes;
• the basic training, namely alternating on 3 minutes of fast run on an equal path and slow on a path with a bias;
• slow running or walking at low speed.

Running for weight loss problem areas

• Running for weight loss belly is best to choose interval. The stomach will go away quickly if you combine jogging with exercises for the press and the right diet.
• Running for slimming thighs is very effective, as it allows you to spend the accumulated energy, deposited as fatty deposits.
• Running for slimming legs and thighs also helps to reduce the size of the muscles of the thigh and calves. Ideal for achieving this goal is a long jogging for endurance.

Results, reviews of weight loss and doctors about losing weight by running ^

Reviews of losing weight with the help of running is controversial: some excessively love him, others - hate. Despite this, doing cross-country training, you can get rid of 10-15 kg of extra weight per year.

The results of losing weight by running will be noticeable in a short time, if you train daily. Leaving them less than an hour a day, you can easily feel how the extra pounds go, the figure becomes more attractive, and the health improves.