jogging slimming

Jogging does not require special equipment and devices, which makes this sport accessible to everyone. Discover how and when to run to lose those extra pounds and make your body beautiful!

Many inhabitants of planet Earth dream of losing weight quickly and getting their bodies in order. Running is a useful, economical and effective way to lose weight. To start running, every beginner needs to learn many rules and recommendations for this training, but if you take into account all the characteristics of the exercises, you can contract your muscles in a short time, strengthen your body and, most importantly, lose weight visibly.

Tips for effective running

Running is a great way to shed those extra pounds effectively and painlessly and get your body back to normal. To organize the most useful and productive workouts, you need to follow some rules that will help make them easier and more fun.

How to run well to lose weight quickly?These rules must be followed during classes:

• An hour before hitting the track, you need to replenish your body's carbohydrate supply.
• Avoid drinking too much water while running.
• You need to breathe calmly and in moderation.
• When running, you need to maintain correct posture.
• The legs are always slightly bent at the knees.
• You don't have to swing your arms as you move, but neither should you press them hard against your body.

Simple running activities will let you start losing those extra pounds in less than a month. Simple rules to follow during training will help you run efficiently and safely for your health.

Running Weight Loss Value

Every day, those who want to lose weight ask themselves thousands of times: how should you run to lose weight? What time of day should you practice in the morning or at night? How often should you exercise?

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

To get rid of body fat on the run, you just need to burn more calories than you consume. Today, the realities of the modern world are such that people do not have a normalized life routine: they go to bed at different times, eat regardless of the time of day, in some cases they do not move at all or are extremely active physically. This imbalance in life leads to the formation of a reserve of fat in the body, which is quite difficult to get rid of.

Why is running so useful for losing weight?

1. During a run, almost every muscle group works, and excess weight acts as a sort of weighting agent.
2. Muscle work starts the process of burning fat tissue.
3. The race doesn't require a lot of preliminary preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise inherent to us genetically. It's safe, natural, affordable and suitable for people of all ages.

running myths

Many people who have just started exercising or were simply interested in running to lose weight have heard unusual and contradictory statements about training. Among them, the following myths stand out:

• You need to run on an empty stomach.Such a statement cannot be correct, as the body needs preliminary nourishment in any case. Nutritionists and trainers recommend that you eat a small serving of complex carbohydrates half an hour before a run, so you can turn your stomach and increase your productivity.
• Jogging promotes the increase of leg muscles and does not burn fat in the legs.There are no separate methods for losing weight exclusively on the lower extremities; to lose weight quickly, running must be combined with whole-body training.
• The calmer you run, the faster you burn fat.A fast pace of "wearing out" forces the body to consume more oxygen than during silent movement, and for this process the body requires much more energy.
• To lose weight, jogging in the morning is healthier than activities in the afternoon or evening., but this approach can cause problems with the functioning of the cardiovascular system, because an acute awakening and a high load on the heart cannot have a positive effect on the human body.

Contraindications

It may seem like running is the safest way to lose weight, but it isn't.

Training is contraindicated for people with the following indicators:

• work abnormalities or diseases of the cardiovascular system;
• musculoskeletal system injuries;
• phlebeurism;
• blood diseases;
• pregnancy;
• lactation;
• high pressure;
• vision problems, retinal diseases.

To run and lose weight while avoiding possible health complications, doctors recommend adhering to the following rules.

• When driving, you don't need to follow any breath counts. It is best to breathe in and out naturally, as oxygen overload causes dizziness, weakness, and increased blood pressure.
• Some beginners may have mild asthma at the beginning of class. To avoid unpleasant choking, doctors recommend walking and jogging in woods or at special training grounds located away from highways.
• Avoid running on paved sidewalks. When running on asphalt, a strong shock load occurs, which can damage the joints and spine.

Be sure to review your diet and lifestyle before starting classes. To lose weight on the run, you will have to give up alcoholic beverages, sugary and fatty foods. You also need to organize a regular sleep schedule.

How to learn to function correctly

To start running for people with extra pounds, it is especially important to observe safety precautions, because too much weight during running will lead to an increase in the load on your muscles and joints.

Beginners are advised to follow some principles that will make it easier to train and run with pleasure:

• If you've never played sports or taken a long break, you can't start running right away. It's best to devote a few days to athletic walking and then gradually combine walking with light jogging.
• Schedule a time to walk. For effective weight loss, you need to move constantly. Even a simple freestyle walk will help you lose weight.

Find a business or create the perfect playlist for you. New acquaintances will always help you not to give up and continue your studies, and good music will lighten your loneliness.

How to begin

To understand how to start running correctly for a beginner, you need to determine the required pace and starting loads. For beginners, the following training rules are broadly applicable:

• Class attendance is at least twice a week.
• The starting distance for running must not exceed 1. 5-2 km.
• Young athletes are encouraged to start running in athletic clothing that wicks moisture and encourages the fat-burning process.
• It is advisable to combine regular jogging with athletic walking. This approach builds endurance, which will allow you to increase your running distance in a month.

Also, to quickly get involved in the training process, beginners are recommended to run according to a pre-compiled program. By following the plan, you will be able to overcome physical stress at first and then enjoy a run.

How to breathe correctly

Normal breathing during running exercises can reduce stress on the cardiovascular system and increase oxygen flow to muscle tissue. This process allows for increased physical activity and improves the efficiency of running for weight loss.

How to breathe correctly in class? There are several simple rules for breathing, but they are all conditional, all because this process is strictly individual for each person.
During a run at normal speed, the human body begins to consume several times more oxygen than in normal life, therefore, an inadequate breathing process can cause disturbances in the functioning of the lungs and, consequently, health problems.

Depending on the running technique, there are two main types of breathing for men and women.

1. A uniform breathing process that is ideal for a smooth run in the park or on specialized trails. In this case, you need to breathe, starting at the pace of the race. Breathing is considered great: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. During these races, it is impossible to control your breathing; in such a situation, you need to try to make up for the lack of oxygen by taking a deep breath and exhaling forcefully.

Interestingly, almost everyone in their school days was taught to breathe through their noses, but that claim is controversial.

Breathing through your nose is good for your health, however, depending on where you run, your body's air supply methods should be combined.

What time and how hard do you need to run to lose weight?

Conditionally, running training can be divided into morning and night. However, each must schedule an alternate time for classes for themselves. You need to get used to running slowly, clearly defining the load, speed and distance you can cover in a given period of time.

In the morning

The morning run allows you to recharge your energy throughout the day, but you cannot actively carry out your morning workouts, as high loads cause an increase in blood pressure, which leads to tiredness and disruption of the cardiovascular system.

The time for the morning run should not exceed half an hour, as this duration will allow the body to wake up without causing excessive stress.

To lose weight on a run in the morning, you need to follow these rules:

• It is necessary to start classes not earlier than half an hour after waking up, in which case the body will not feel a strong charge.
• Before running, make sure you warm up a little. Stretching exercises are great for your body.
• Before a morning run to lose weight, you cannot eat anything. Breakfast should only be served 15-30 minutes after completion. However, going training on an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

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

At night

Evening classes will be a great alternative to unloading for those people who do not expend all their energy during the workday.

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

• Before running, you need to eat, but no later than two hours before.
• It is best to go out on the track immediately after work, as after returning from work, having dinner and resting it will be very difficult psychologically to force yourself out.

running techniques

How to choose a running technique to lose weight? Of course, for starters, it's best to try all of their methods and types and then determine the ones that are right for you. The secret to losing weight on the run is not only following all the training rules, but also the pleasure you should feel during them.

In any case, you need to run in a way that you don't get tired and don't suffocate, that is, you need to start training by gradually increasing the load, and a wide variety of running programs will allow you to develop your own training system.

Race

Every person knows about the benefits of running for the body. Natural movement and even breathing help reduce appetite, burn fat faster and act as a relaxing element.

It's difficult to explain how to run well, as running is based on a person's natural, calm movements.

There is a running technique for beginners, designed for three months of training:

1. Jogging takes place three times a week. First, you need to warm up for 10 minutes and then run at a free pace for 10-15 minutes. Then you need to pick up your pace, for 10 minutes you need to run uphill or slightly increase your speed. Finish the run with a leisurely 15-minute walk.

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

   • Exercise 1: Warm up for 10 minutes, run for half an hour, stretch for 10 minutes.
   • Exercise 2: Walk for 10 minutes, walk 15 minutes at a fast pace, run for 10 minutes, walk for 5-10 minutes.
   • Workout 3: Warm up for ten minutes, run for 10 minutes, work with a rope for 5 minutes, walk for 10 minutes.

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

   • 1 class: warm-up for 10 minutes, jogging for 40 minutes, walking for 5-10 minutes.
   • 2 lessons: 10-minute warm-up, 20-minute sprint, alternating active and calm running.
   • Lesson 3: 5 minute walk, 10 minute jog, 15 minute uphill walk, 5 minute jog, 10 minute walk.

space shuttle race

Shuttle is a short distance ride that does not exceed a distance of 100 meters. Every person at least once in their life has gone through running in running in physical education at school, its distinguishing feature is that during the run you need to stop abruptly and touch the limit mark, that is, to get around an obstacle.

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

Sprint

Sprint - run short distances at full speed. Doctors don't just recommend running fast to lose weight; such exercises should be included in interval training.

A smooth run, in which the person gives the best, will allow you to lose weight quickly. It should be noted, however, that sprinting produces a strong cardiovascular load that can negatively affect cardiac function.

Typically, the sprinter program is structured as follows.

• 15-20 minute warm-up: light jogging, stretching, obstacle course may be included.
• Training: The sprint run can be from a distance of 100 meters to 2 to 7 kilometers. Beginners are recommended to run from 300 to 500 meters.
• Session Completion 10-15 minutes: An important moment in any run, as proper "cooling down" helps to stretch your muscles and alleviate painful sensations in them. Finish off with a leisurely run or full-body stretch.

Never neglect warming up and completing your workout as they help to increase your performance and improve your fitness.

Interval exercises

Interval running is the most effective way to shed those extra pounds, because even after you've finished your workout, your body continues to break down fat deposits, converting them into energy.

How is interval training structured? You can do interval running outdoors and on the treadmill. To do this, you need to determine the running technique and divide the route into time intervals in which you will increase and decrease the load. For example: running a distance of 50 meters, after 150 meters moving at maximum speed, and 100 meters of sport walking.

short distances

Sprinting is popular with those who are losing weight as it doesn't take a lot of time and the effect is achieved as quickly as possible. Short distance training includes:

• speed races;
• shuttle race;
• range classes.

No running-based weight loss program is complete without them.

Workouts, which include heavy loads, allow you to quickly "dry out" the body as well as increase muscle mass, which is why athletes and bodybuilders often run short distances.

long distances

In sports, professionals and amateurs, long-distance running is the most common. Allows you to put your body in order, improve your well-being.

Running long distances increases endurance. To master long courses, you will not only need desire, but also perseverance and the correct calculation of strength.

By default, long courses are superseded by running, but for more effective weight loss, elements of loading and interval training are often added to classic running.

Where to run?

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

1. running ladder:one of the most effective ways to lose weight. This training method allows you to quickly strengthen the muscle mass of your legs and lose weight. Running is often combined with body wraps to increase sweating.


2. Outside:The most popular and useful way to run. You can conduct these classes:

   • At the stadium:athletes who have the opportunity to train in stadiums are incredibly lucky, as these seats are equipped with a special rubber lining that softens the impact force of the legs during the race and prevents shoes from slipping. Also, in stadiums it is always easier to organize a race schedule, all because like-minded people will race with you, which will not allow you to relax.
   • On asphalt:the most common type of activity, as in a city it is quite difficult to find a place to jog. As doctors do not recommend running on asphalt pavement due to the possibility of injuries to the joints, those who do not have the opportunity to train in the park or in stadiums should purchase special shoes that reduce the impact force.
   • With a dog:a fun and fun way to lose weight and walk your pet. In this situation, there is no need for the company of friends or acquaintances, as the dog still needs to be taken outside. A smooth run with a cute companion will keep you in shape at all times.

3. In place:This way of doing it is great for the shy, as this race can be done without leaving the house. Also, running on site can replace warm-up before a long run.

   

   The training is carried out as follows: first you have to walk around the room at a fast pace and then start running. There are two ways to run in place:

   • lifting your knees high;
   • touching the heel of the back of the thigh.

   Home endurance running lets you lose 10 pounds in a week.

belt

Don't forget to exercise on a treadmill. This excellent machine can be set up at home or used at your local gyms.

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

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

The lesson outline is as follows:

• 10 minutes warm up - calm walk;
• a five-minute run with an incline of 6-7 degrees and a speed of 5-6 km/h;
• running without incline at a speed of 10 km/h;
• movement no speed limit 3 minutes.

This cycle is repeated 5 to 7 times, depending on the athlete's physical condition. You can design an intensive training program yourself, based on your initial athletic performance, and any trainer at the gym can help.

Race to lose weight, men and women

Are novice athletes often interested in knowing why, while running, girls need to work harder to lose weight than men do?

The answer to this question is easy: the stronger sex is genetically better predisposed to running.

Men have stronger joints, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. For this reason, stronger sex is easier to tolerate physical activity, and less often you go to the doctor for joint problems.

In women, the center of gravity is located below the waist, which makes them more stable for procreation, and extra pounds are located all over the body, resulting in cellulite. To lose weight quickly for girls, doctors and trainers recommend doing physical exercise or yoga, where all kinds of movements aim to maintain balance.

In any case, the fair sex should not give up on running, but when choosing this slimming system, they should pay special attention to the choice of running technique and training location.

slimming legs and abdomen

Running as a way to lose weight in the legs and abdomen is another myth, since running is effective in losing weight throughout the body, not just a certain part of it. Of course, with the help of exercise, you can inflate your legs, buttocks, and abs, but along with this muscle mass, all the muscles in your torso and arms are activated.

To burn fat while running, experienced athletes are advised to purchase special athletic clothing and shoes. Elastic sweatpants keep moisture out, increasing perspiration, while soft, shock-absorbing sneakers not only reduce the compressive load on joints, but also increase the stretch effect.

If you really want to run to lift your belly and reduce your leg volume, you need to develop the right nutritional system. If you continue to eat normally, the extra pounds will go away very slowly, and you will achieve weight loss results only after six months or even a year.

It's important to know that to lose weight and gain muscle mass, you need to burn more calories than you consume. Therefore, before you start running, you should develop a calorie-counting meal schedule.

Also, "harmful" foods must be removed from the diet. These include:

• fast food;
• Frozen food;
• bakery products;
• candy;
• conservation.

Following a fractional diet is very important to lose weight during sports, as the body does not spend a lot of energy to digest and assimilate food.

It's important to remember that to burn fat effectively while running, you shouldn't overeat before exercising.

running after 50

It is difficult to start running at any age: at 20, 30 and 60, however, the younger the human body, the easier it is to tolerate physical activity and "get used to" it. But don't despair and reject this idea to improve your body's health. Running, even at age 50, will allow you to lose weight painlessly, restore heart function, and extend your life for several decades.

How to start running in old age and, most importantly, how to do it correctly? If you are over 50 years old and have the idea of starting to run, the first step is to consult a doctor and find out if you have contraindications for such loads.

Experts advise heavy older people and beginners to start with active walking outdoors. This type of exercise can be performed daily, until the body gets used to the increased load. After that, you need to move to a sport stage.

The main thing is to increase the load smoothly, without trying to achieve the results of the younger generation.

There is a technique to "join" the race for elderly people. The essence of the system is the following: for nine weeks you need to walk daily, increasing the pace and distance, that is, if you start training from 300 meters and cover them in 5 minutes, next time you need to overcome the 350 meters at the same time and so on. After all, you can walk 4 to 5 kilometers without stress. After overcoming the two kilometer course, you can start running classes using the same system.