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 safe way for the body. Diet is to break down fat deposits on the stomach and sides with proper nutrition. As the subcutaneous deposits disappear, the skin loosens and the body takes on the shape you've always dreamed of. Therefore, 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 measured running or stair climbing, the body loses a third of the average daily diet of calories. That is, you can burn 500 out of 1500 kcal. If you add proper nutrition to this method, you will come to the conclusion by simple calculations that you will lose maximum kilograms in a short time with regular running.
Burning calories while running. table
| type of running | 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
For each beginner, a running weight loss program should be drawn up. In addition, we should not forget an important nuance.
Basic rules
How to run to lose weight? So follow the rules:
- Beginners are taught 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, go to 45 minutes. You can increase the number of sessions up to 4 repetitions per week. How much running you need to lose weight in the future is up to you.
- Doctors debate whether it is harmful for a person to run in the morning. A number of studies prove that morning jogging is beneficial for weight loss. The explanation is simple - at this time of the day, there is very little glycogen in the human liver. Therefore, the body must find additional sources of its consumption, one of which is fat deposits. 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.
- Do a warm-up before running (including stairs). This will warm up the muscles, regulate breathing to the desired rhythm and prevent straining.
- For training, choose clothes that do not restrict movement and sports shoes with comfortable soles.
- Do not drive on asphalt or concrete. It is advisable to do this in specially designated areas (for example, on the rubber surface of the stadium, on dirt or grass).
- Purchase a heart rate monitor that will allow you to monitor your heart rate throughout your activity.
- You should not start running too fast. The feet should not be too far from the ground. You should not try to reach the buttocks with your heels and do not raise your knees. This technique will be useful in the future, when the body adapts to stress and you can switch to more intense training.
- You have to breathe through your nose. Listen to your body, catch the rhythm and change your breathing. It is difficult for beginners to get used to this technique, but they should try.
- Do not make a sudden stop after running. Start at a fast pace, gradually slow down. This is the only way to give the heart the opportunity to calmly adapt 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 training in bad weather, train at home. 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. For weight loss, jogging on the ground in your own apartment is no less effective for beginners. It is enough to open a door or a window to let fresh air into the house. In addition, you can climb the entrance stairs when it is not possible to do this on the street. The main thing is to breathe correctly.
A running program for beginners. table
| Sunday | Current plan: running - walking [- jogging] (min. ) |
total duration exercise (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 |
Heart rate adjustment during running
To find out if you are risking your health, measure your pulse before and after running. Especially when you start training from scratch.
Recommendations
- Normal heart rate for a trained person during running should be 120-130 beats per minute. A beginner has to fight for this.
- Be sure to measure your pulse after 15-20 minutes of running. It should be equal to the one observed before training.
- It is also recommended to use a heart rate monitor to monitor your heart rate during exercise. When running, the heart rate should not exceed 140-150 beats per minute (increase from the initial value - no more than 70%). When 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, you will gradually learn to run at a lower heart rate with regular practice. Until this happens, do not increase the intensity of movement, even if you are almost on foot and this load seems very easy to you.
- Change the question of how much you need to run to lose weight based on your heart rate readings. Exercising for 30 minutes every other day (with subsequent increases in intensity) will soon pay off for both cardio and weight loss!
Remember that by neglecting your heart rate while running, you may be inadvertently straining your heart muscle rather than strengthening it.
Heart rate norms during running according to age. table
| age (years) | optimal pulse compression (per minute) |
maximum frequency heart beats (in a minute) |
|---|---|---|
| 20-25 | 120-150 years | 200 |
| 26-30 | 115-145 years | 195 |
| 31-35 | 115-142 | 190 |
| 36-40 | 110-140 years | 185 |
| 41-45 | 105-135 years | 180 |
| 46-50 | 105-130 years | 175 |
| 51-55 | 100-128 years | 170 |
| 56-60 | 100-125 years | 165 |
| 61-65 | 95-120 years | 160 |
| 66-70 years | 95-118 | 155 |
| More than 70 | 90-115 years | 150 |
Morning-evening jogging interval
Maximum efficiency can be achieved by alternating the belt around the waist when running in load mode. That is, the slow rhythm alternates with acceleration from time to time. At the same time, fat on the stomach and sides disappears very quickly. In a half-hour run, a marathon runner can lose up to 300 grams, and in a mixed pace - up to half a kilogram. The same number of calories are burned in a day when jogging at intervals is not spent walking or doing other types of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load makes it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, it is a great substitute for expensive exercise equipment and trips to the gym. The interval of running on the street and at home has its own laws, following which you will quickly achieve your goal - to lose weight in a short time:
- It is recommended to exercise in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after your workout, not before it.
- Gradually increase the time and decide how much you need to run individually to lose weight.
Running for weight loss is a sequence of daily activities and loads. A special system was created for beginners.
Advice
The sequence of operations for interval running is as follows:
- You should start your weight loss exercise by holding a weight loss belt (if you are using one).
- Walk slowly for 5 minutes, transitioning from brisk walking to jogging.
- Next, accelerate and drive as fast as possible. Your body will tell you when to run. Minimum - 2-3 minutes.
- Slow down and keep running, listen to your body. Even if you don't have the strength and want to stop, go for the slowest run possible, but don't stop. When climbing the stairs, try not to stop, take a step.
- Once you feel your heart rate and breathing returning, walk at a moderate pace.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. table
| time | loading |
|---|---|
| 0: 00 - 3: 00 (3 min. ) | Walking at an average pace |
| 3: 01 - 4: 00 (1 min. ) | fast walking |
| 4: 01 - 5: 00 (30 sec. ) | running |
| 5: 01 - 5: 30 (1 min. ) | fast walking |
| 5: 31 - 6: 00 (30 sec. ) | Jumping on the ground "feet together - feet apart" |
| 6: 01 - 7: 00 (1 min. ) | fast walking |
| 7: 01 - 7: 30 (30 sec. ) | Lateral jumping on the ground, feet together |
| 7: 31 - 8: 30 (1 min. ) | fast walking |
| 8: 31 - 9: 00 (30 sec. ) | running |
| 9: 01 – 10: 00 (1 min. ) | Walking at an average pace |
A large number of reviews left by those who have experienced weight loss with interval running 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?
Especially impressive results await you if you follow the right diet. If you start running to lose weight, your food should be selected taking into account certain characteristics of this type of exercise.
Tips and tricks
- It is better not to eat anything before training. How many calories does running burn if you eat? no one! When you eat, the body begins to process glucose from the stomach, leaving the stored fat layer intact. In addition, 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 exercise is not advisable. It is recommended to 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 protein-rich foods after your morning run. Food from a sports nutrition store will also work. The amount of consumed protein 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, then in order to lose weight quickly, it is better to eat a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Food containing fats is not recommended.
Recommended and prohibited products
The following foods provide the body with energy every day (foods that can only be consumed after exercise):
- dried fruits
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains slightly moist);
- rice (any);
- Yogurts (preferably homemade).
Exclude the following foods from the diet:
- bean;
- whole grain cereals;
- potatoes (in any form);
- fatty and fried foods;
- sweets and pastries;
- fast food;
- eggplant;
- Cabbage
- Radish
- Radish
- mushroom
- Spinach.
All other vegetables and fruits are welcome.
Treadmill belt: benefits for weight loss
Running (including stairs) involves active physical activity, which leads to the breakdown of fats and the release of a large amount of thermal energy. To cool down a hot body, the body may begin to sweat. Fluid protects us from overheating.
The weight loss belt is designed in such a way that it heats the body in the areas where it is necessary to lose excess fat. The same is true of the clinging film wrapped around the hips and stomach, as a result of which fats are more actively broken down by the influence of heat during running.
The principle of operation of the equipment is simple - the body, realizing that it cannot cope with the cooling function, begins to sweat even more. At the same time, fats are broken down much more actively, which allows you to quickly get rid of extra pounds.
The belt is especially useful for those who use interval running to lose weight and stair climbers to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will enhance the effect, help remove fat deposits and tighten the skin on the stomach.
Running or cycling: which is better for weight loss?
Many people prefer both methods of keeping their figure in good shape. Reviews of people who have lost weight are different in this regard. Everyone chooses what they like best. However, it is worth talking about the advantages of each type of training.
The benefits of cycling
- Cycling is a much less dangerous sport.
- During cycling, there is no extra load on the joints and spine, as in running.
- Cycling provides a more comfortable load on the muscles, without swinging and stress.
- You can ride a bike without fear, even if you are overweight.
- Cycling allows you to exercise and see interesting places while traveling. This is a great tool for those who like to travel long distances.
- Although cycling burns fewer calories than interval or regular jogging, you can ride without straining for much longer.
Normal driving will have little positive effect. Therefore, to really lose weight, you need to walk fast.
The benefits of running
- Running is considered one of the best types of physical activity for human health and rapid weight loss.
- Running down the street and climbing stairs use the maximum number of muscles.
- The body burns more energy during running than during cycling.
- To lose the same 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 running
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 spinal column;
- any chronic disease during exacerbation;
- knee joint problems;
- cold or flu;
- high degree of obesity;
- Serious gynecological diseases.
Listen to your body. If you feel sick, skip to another day. Learn to distinguish post-exercise muscle soreness from other causes of soreness. Monitor your pulse. A rapid pulse may indicate heart failure.
Reviews from those who lost weight
Testimonials from those who have experienced this means will help you determine whether running helps you lose weight.
- "I don't like dieting and I'm not a marathon runner either! "I generally like to eat. I decided to start playing sports. There was no time to go to the gym, so I joined a friend who ran every morning with a weight belt (to get rid of belly fat). The results are impressive. I lost 4 kg in a month, which I lost during the holidays, my breathing was easier and I had a lot of energy. Is it possible to lose weight by running? Undoubtedly! "
- "In the evening, my legs started to hurt. 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 realized only after a month, when I spent the whole evening without pain in my legs. Now I take my wife for a morning run. He has already lost 3 kilograms and is trying to lose more. "
- "Everything should be done wisely. I did interval running. I was exercising 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 of a weight loss system that is more effective than interval running with a belt! "
Jogging or cycling, running on the street or running on the ground to lose weight, with or without a belt, in the morning or in the evening - the choice is yours! Follow the correct system of distribution of physical activity, healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.