Weight loss jogging

Jogging does not require special equipment and devices, which makes this sport suitable for everyone. Learn how and when to run to lose excess weight and make your figure beautiful!

Many inhabitants of the earth dream of losing weight quickly and adjusting their bodies. Jogging is a useful, cheap and effective way to lose weight. In order to start running, every beginner needs to learn a lot of these training rules and suggestions, but if you take into account all the characteristics of the exercise, you can tighten your muscles in a short time, strengthen your body, and most importantly, lose weight significantly.

Tips for effective running

Running is a painless and effective way to lose excess weight and restore your body to normal. To organize the most useful and effective exercise, you need to follow some rules to help you make exercise easier and more enjoyable.

How to run to lose weight quickly?The following rules should be observed during class:

• One hour before going on the track, you need to replenish the carbohydrate supply in your body.
• Avoid drinking a lot of water while running.
• You need to breathe calmly and restrained.
• When jogging, you need to maintain the correct posture.
• The legs are always slightly bent at the knees.
• You don't need to wave your arms when you move, but you shouldn't force them against your body either.

Simple running activities will enable you to start losing excess weight in less than a month. The simple rules to follow during training will help you run efficiently and safely to ensure your health.

Running weight loss

Every day, thousands of people who want to lose weight ask: How to lose weight when running? At what time of the day should you practice in the morning or evening? How often should you exercise?

The answer to these questions is simple: you need to run continuously, and most importantly, run regularly.

In order to remove body fat by running, you only need to burn more calories than burned. Today, the reality of the modern world is that people do not have a normal life schedule: they go to bed at different times, eat at any time of the day, and in some cases do not move at all or are very active. This kind of life is notBalance leads to the formation of fat reserves in the body, which is difficult to get rid of.

Why is jogging so useful for weight loss?

1. In the process of running, almost all muscle groups are working, and the excess weight plays a role in gaining weight.
2. Muscle work begins the process of burning fat tissue.
3. Running does not require a lot of preliminary preparation. After reading the instructions, you can start practicing today.
4. Running is a sport we are born with. It is safe, natural, affordable and suitable for people of all ages.

Running myth

Many people who start exercising or are just interested in jogging to lose weight have heard unusual and conflicting statements about training. Among them, the following myths are different:

• You need to run on an empty stomach.This statement cannot be correct, because the body needs preliminary feeding anyway. Nutritionists and trainers recommend that you eat a small portion of complex carbohydrates half an hour before running so that you can run your stomach and increase its productivity.
• Jogging promotes the formation of leg muscles and does not cause leg fat burning.There is no separate weight loss method, only for the lower limbs; to lose weight quickly, running must be combined with whole body training.
• The calmer you run, the faster you burn fat.Compared with quiet exercise, the rapid "wear and tear" speed forces the body to consume more oxygen, and in this process, the body needs more energy.
• For weight loss, jogging in the morning is healthier than activities in the afternoon or eveningHowever, this method can cause problems in the work of the cardiovascular system, because the rapid awakening and the high load of the heart cannot have a positive effect on the human body.

Contraindications

Running seems to be the safest way to lose weight, but it is not the case.

Persons with the following indicators are prohibited from training:

• Abnormal work or cardiovascular disease;
• Musculoskeletal system damage;
• Vein tumor;
• Blood disease
• pregnant;
• Lactation period
• hypertension;
• Vision problems, retinal diseases.

In order to run and lose weight, and avoid possible health complications, doctors recommend following the rules below.

• You do not need to follow any breath counts while driving. It is best to breathe in and out naturally, because oxygen overload can cause dizziness, weakness and increased blood pressure.
• Some beginners may experience mild asthma at the beginning of the course. To avoid unpleasant suffocation, doctors recommend walking and running in woodlands or special training grounds away from highways.
• Avoid jogging on paved sidewalks. When running on an asphalt road, a strong impact load is generated, which can cause joint and spine injuries.

Before starting class, be sure to check your diet and lifestyle. To lose weight by jogging, you must quit alcoholic beverages, sugary and high-fat foods. You also need to arrange a regular sleep schedule.

How to learn to run properly

People who are overweight should start jogging, especially paying attention to safety precautions, because a very heavy weight during jogging will increase the load on muscles and joints.

It is recommended that beginners follow some principles in order to train more easily and run happily:

• If you have not participated in sports before or have rested for a long time, you cannot start running right away. It's best to spend a few days in race walking, and then gradually combine walking with light running.
• Schedule an hour’s walk. In order to lose weight effectively, you need to exercise constantly. Even simple freestyle walking can help you lose weight.

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How to start

To understand how beginners start running correctly, you need to determine the required cadence and initial load. For starters, the following training rules are widely applicable:

• The frequency of classes is at least twice a week.
• The starting distance for jogging should not exceed 1. 5-2 kilometers.
• Encourage young athletes to start running in sportswear, which can repel water and stimulate the fat burning process.
• It is recommended to combine regular jogging with race walking. This method can develop endurance, which will allow you to increase the running distance within a month.

In addition, in order to quickly participate in the training process, it is recommended that beginners follow the pre-compiled program to run. By sticking to the plan, you will be able to overcome the physical stress at the beginning, and then you can enjoy running.

How to breathe properly

Normal breathing during running exercise can reduce the pressure on the cardiovascular system and increase the oxygen flow of muscle tissue. This process can increase physical activity and improve running efficiency to reduce weight.

How to breathe correctly in class? There are a few simple rules for breathing, but they are all conditional, because this process is strict for everyone.
When running at a normal speed, the human body starts to consume several times more oxygen than usual. Therefore, incorrect breathing process can cause the interruption of lung function, which can lead to health problems.

According to different running techniques, there are two main ways of breathing for men and women.

1. An even breathing process is most suitable for quiet jogging in parks or specialized trails. In this case, breathing is necessary, starting from the rhythm of running. Breathing is considered the best: take a deep breath, take 2-3 steps, and exhale.
2. Interval training or sprint training. In such a game, breathing is uncontrollable. In this case, you need to try to make up for the lack of oxygen by breathing deeply and exhaling quickly.

Interestingly, in school days, almost everyone was taught to breathe while running through the nose, but this statement is controversial.

Breathing through your nose is good for your health, but depending on where you run, it must be combined with a method of transporting air into the body.

How much time and how much do you need to run to lose weight?

If conditions permit, running training can be divided into morning and evening. However, everyone should designate an alternative class time for themselves. You need to get yourself accustomed to running gradually, clearly defining the load, speed and distance that you can overcome within a certain period of time.

In the morning

Jogging in the morning can keep you energetic throughout the day, but you can’t actively do morning exercises because high load can raise blood pressure, which can lead to fatigue and disruption of the cardiovascular system.

Do not jog in the morning for more than half an hour. This time can allow the body to wake up without causing excessive stress.

To lose weight by jogging in the morning, you need to follow the following rules:

• Class must start within half an hour after getting up, so that the body will not bear a lot of load.
• Before running, be sure to warm up a little bit. Stretching exercises are good exercises for your body.
• You can’t eat anything until you lose weight in the morning run. Breakfast should be served within 15-30 minutes after the end. However, fasting exercise is bad for your health, so be sure to drink a glass of water after getting up.

Don't ring your internal clock. Choose the training time that suits you best.

in the evening

For those who do not consume all their energy during the working day, evening classes will be an excellent choice for unloading.

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

• Before jogging, you need to eat, but not later than two hours before it.
• It is best to go out to the track immediately after work, because it is difficult to force yourself to go out psychologically after get off work, meals, and rest.

Running skills

How to choose a way to lose weight by jogging? Of course, it is best to try all its methods and types first, and then determine the method and type that suits you. The secret of successful running to lose weight is not only to comply with all training rules, but also to have fun from it.

In any case, you need to run in a way that is not exhausting and not suffocating, that is, you need to start training by gradually increasing the load. A wide range of running plans will allow you to develop your own training system.

Run

Everyone knows the health benefits of jogging. Natural exercise and even breathing help reduce appetite, burn fat faster, and act as a relaxing element.

It is difficult to explain how to jog properly, because this jogging is based on a person's natural and calm movement.

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

1. Jogging is done 3 times a week. First you need to warm up for 10 minutes, then jog at free speed for 10-15 minutes. Next, you need to increase your pace. For 10 minutes you need to run uphill or slightly increase your speed. End the jog with a peaceful walk for 15 minutes.

2. Classes are also held 3 times a week, but jogging is combined with various physical exercises:

   • Exercise 1: Warm up for 10 minutes, jog for half an hour, and stretch for 10 minutes.
   • Exercise 2: Walk for 10 minutes, brisk walking for 15 minutes, running for 10 minutes, and walking for 5-10 minutes.
   • Workout 3: Warm up for ten minutes, run for 10 minutes, exercise with a rope for 5 minutes, and walk for 10 minutes.

3. In the third month, combined training is also carried out:

   • 1 class: warm up for 10 minutes, jog for 40 minutes, walk for 5-10 minutes.
   • 2 class hours: warm up for 10 minutes, jogging for 20 minutes, active and calm jogging alternately.
   • Lesson 3: Walk for 5 minutes, run for 10 minutes, walk uphill for 15 minutes, jog for 5 minutes, and walk for 10 minutes.

Back and forth

Shuttle is a sprint of no more than 100 meters. Everyone runs through the shuttle in school physical education at least once in his life. Its distinguishing feature is that you need to stop suddenly to hit the limit mark or bypass any obstacles during running.

Such training allows you to develop agility and endurance, and sudden changes in speed will help you lose excess weight faster.

sprint

Sprint-Run short distances at maximum speed. Doctors do not recommend that you only do sprints to lose weight; such exercises should be included in interval training.

A smooth run, this person goes all out, will make you lose weight quickly. However, it should be noted that sprinting will produce a strong heart load, which will have a negative impact on heart function.

Generally, the structure of a sprint event is as follows.

• Warm up for 15-20 minutes: light jogging, stretching, obstacle training can all be included.
• Training: Sprint competition can be at a distance of 100 meters to 2-7 kilometers. It is recommended that beginners run 300-500 meters.
• Complete training for 10-15 minutes: any important moment of jogging, because proper "cooling" helps to stretch your muscles and relieve your pain. End with a quiet jogging or full-body stretching exercises.

Never ignore warm-ups and exercise completion, as they help improve your performance and improve your health accordingly.

Interval training

Intermittent jogging is the most effective way to lose excess weight, because even after you finish exercising, your body will continue to destroy fat deposits and convert them into energy.

What is the structure of interval training? You can do intermittent jogging outdoors and on a treadmill. To do this, you need to determine the running technique and break down the route into time intervals during which you will increase and decrease the load. For example: jog for 50 meters, move at maximum speed after 150 meters, and walk for 100 meters.

short distance

Sprinting is very popular with people who are losing weight because it does not require a lot of time and can achieve results as quickly as possible. Short distance training includes:

• Sprint competition
• Turn back and run;
• Interval class.

Without them, any weight loss program based on running would be incomplete.

Exercises including high loads can quickly "dry" your body and increase muscle mass, so athletes and bodybuilders often run short distances.

Long distance

In sports, whether professional or amateur, long-distance running is the most common. It allows you to adjust your body and improve your happiness.

Long-distance running can exercise endurance. To master long-distance routes, you need not only desire, but also perseverance, and correct calculation of strength.

As a standard, jogging can overcome long routes, but in order to lose weight more effectively, charging and interval training are usually added to classic jogging.

Where are you going?

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

1. Running stairs:One of the most effective ways to lose weight. This training method allows you to quickly strengthen leg muscle mass and reduce weight. Jogging is usually combined with body wraps to increase sweating.


2. external:The most popular and useful form of running. You can offer courses like this:

   • At the stadium:Athletes who have the opportunity to train in the stadium are very lucky, because these seats are equipped with a special rubber coating that can reduce the impact of the legs and prevent the shoes from slipping during running. In addition, in the stadium, it is always easier to arrange a jogging plan. This is all because like-minded people will run with you and they will not let you relax.
   • On the asphalt:The most common type of activity, because it is difficult to find a place for jogging in the city. Since doctors do not recommend running on asphalt roads because it may damage joints, people who do not have the opportunity to train in parks or stadiums should buy special shoes to reduce the impact.
   • Bring the dog:A fun and enjoyable way to lose weight and walk your pets. In this case, the company of friends or acquaintances is not needed, because the dog still needs to be taken outside. Running calmly with your furry companion will keep you in shape at all times.

3. In place:This method is very suitable for shy people, because this kind of jogging can stay at home. In addition, jogging in place can replace the warm-up before long-distance running.

   

   Exercise is done like this: first you need to walk a little briskly in the room before you start running. There are two ways to run in place:

   • Raise your knees;
   • Touch the heel of your thigh.

   Jogging at home endurance can make you lose 5 kg in a week.

Treadmill

Don't forget to exercise on the treadmill. This great machine can be set up at home or used in your local gym.

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

The answer is simple: you need to develop an interval training system.

The course schedule is as follows:

• Warm up for 10 minutes-walk at a calm pace;
• Run for five minutes on a slope of 6-7 degrees at a speed of 5-6 km/h;
• Run without slope at a speed of 10 km/h;
• There is no speed limit for exercise for 3 minutes.

This cycle is repeated 5-7 times, depending on the athlete's health. You can make your own intensive training plan based on your initial athletic performance, and any trainer in the gym can help you.

Jogging to lose weight

Usually, the question of interest to novice athletes is, why do girls need to work harder to lose weight during jogging than men?

The answer to this question is simple: the stronger the gender, the easier it is to run genetically.

Men's joints are stronger, and their excess weight is "concentrated" on the abdomen, which determines their center of gravity. For this reason, stronger sexual behaviors are easier to tolerate physical activity and rarely go to the doctor due to joint problems.

In women, the center of gravity is below the waist, which allows them to give birth to offspring more stably. The extra weight is spread all over the body, leading to the appearance of cellulite. In order for girls to lose weight quickly, doctors and coaches recommend fitness or yoga, all types of exercise are designed to maintain balance.

In any case, women should not give up jogging, but when choosing this weight loss system, you need to pay special attention to the choice of running techniques and training locations.

Stovepipe and abdomen

Running as a way to lose weight on the legs and abdomen is another myth, because jogging can effectively reduce the weight of the entire body, not just a certain part. Of course, with the help of exercises, you can get your legs, buttocks and abdominal muscles boosted, but with the mass of these muscles, all the muscles of the torso and arms are activated.

In order to burn fat while running, it is recommended that experienced athletes buy special sportswear and shoes. Elastic sports pants can block moisture and increase perspiration, while soft shock-absorbing sports shoes can not only reduce the compression load on the joints, but also enhance the elastic effect.

If you really want to raise your abdomen and reduce leg volume by jogging, then you need to establish the correct nutritional system. Because if you continue to eat as usual, the excess weight will gradually disappear, and only six months or even a year later can you achieve the effect of weight loss.

It is important to know that in order to lose weight and increase muscle mass, you need to burn more calories than you consume. Therefore, before you start jogging, you should develop a calorie-calculating meal plan.

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

• fast food;
• frozen food;
• Baked goods;
• Sweet;
• protect.

Following a partial diet is very important to lose weight during exercise, because the body does not spend a lot of energy on digesting and absorbing food.

It is important to remember that in order to burn fat effectively while running, not overeating before exercise.

Running after 50

It is difficult to start running at any age: 20, 30 and 60 years old. However, the younger the human body, the easier it is to endure physical activities and "get used to" them. But don’t despair and reject this idea of improving your health. Running, even at the age of 50, can help you lose weight painlessly, restore heart function, and extend your life for decades.

How to start running at an advanced age, and the most important thing is how to run correctly? If you are over 50 years old and have the idea of starting jogging, the first step is to see your doctor and find out if you have contraindications to this type of load.

Experts recommend that the elderly and heavy beginners start taking active walks in the fresh air. This exercise can be done every day until the body adapts to the increased load. After that, you need to continue exercising.

The main thing is to increase the load steadily, rather than trying to reach the results of the younger generation.

There is a technique that allows elderly people to "enter" running. The essence of the system is this: you need to walk every day for nine weeks, increase pace and distance, that is to say, if you start training from 300 meters and finish it in 5 minutes, then next time you need to overcome 350 meters and wait at the same timeWait. After all, you will be able to walk 4-5 kilometers without stress. After overcoming the two-kilometer route, you can start running the course using the same system.