Many people consider running to be the most effective way to lose weight. Whether this is true or not, and how to run correctly to lose weight, we will learn from experts and those who have already lost weight through this sport.
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. Diet is the breakdown of fat deposits on the stomach and sides through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not exactly the one you dreamed of. So running to lose weight is exactly what you need!
How many calories are consumed?
How many calories are burned while running? In just one hour of moderate running or climbing stairs, the body loses up to a third of the calories in the average daily diet. In other words, out of 1, 500 kcal you can burn 500. If you add adequate nutrition to this method, using simple calculations you can come to the conclusion that with the help of regular running you will lose the maximum number of kilos in a short time.
Calorie expenditure during running. Table
| Type of race | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | 2033 |
| In the stages | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
For each beginner, a running program for weight loss should be drawn up. Also, important nuances should not be forgotten.
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 lasts 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 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 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 is fat deposits. Therefore, during a morning run, the maximum amount of fat is burned. However, if you can't run in the morning, do it in the evening. These activities will also be beneficial.
- Before running (including stairs), warm up. This will warm up your muscles, adjust your breathing to the desired pace, and prevent sprains.
- When exercising, choose clothes that do not restrict movement and sports shoes with comfortable soles.
- You should not run on asphalt or concrete. It is advisable to do this in specially designated places (for example, on the rubberized surface of a stadium, earth or grass).
- Purchase a heart rate monitor that will allow you to monitor your heart rate throughout the activity.
- You shouldn't start running too fast. Your feet shouldn't be too far off the floor. You should not try to reach your buttocks with your heels and you should not raise your knees. This technique will be useful to you in the future, when your body gets used to the stress and you can move on to more intense workouts.
- You need to breathe through your nose. Listen to your body, pick up the pace and adjust your breathing. It is difficult for beginners to get used to this technique, but they need to try.
- After running, do not stop abruptly. Start at a fast pace, gradually slowing down. Only in this way will you give your heart the opportunity to calmly adjust to a different rhythm.
- At the end of the session, do some stretches. In the evening, you can take a warm, relaxing bath or foot bath.
- To avoid missing a workout in bad weather, train at home. A weight loss treadmill is an equally effective way to get rid of excess weight.
You don't need to leave the house to start exercising. Running on the spot to lose weight in your own apartment is no less effective for beginners. Simply open a door or window to let fresh air into the house. Furthermore, you can run up the entrance stairs when it is not possible to do so on the street. The main thing is to breathe correctly.
Running program for beginners. Table
| One week | Execution plan: running - walking [- running] (min. ) |
Total duration workouts (min. ) |
|---|---|---|
| 1 | 12 | 21 |
| two | 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 know if you are risking your health, measure your pulse before and after a run. Especially when you start training from scratch.
Recommendations
- The normal heart rate during running for a trained person should be 120-130 beats per minute. A beginner must strive for this.
- Be sure to take your pulse after running for 15 to 20 minutes. It should be the same as 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 (an 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, 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 need to 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 cardiac training and weight loss!
Keep in mind that by ignoring your heart rate while running, you may unintentionally wear down your heart muscle instead of strengthening it.
Heart rate norms when running by age. Table
| Years old) | Excellent heart rate contractions (per minute) |
Maximum frequency heart beats (in one 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 |
Morning and evening interval running
Maximum efficiency can be achieved when running in alternating load mode with a belt around your waist. That is, a slow pace alternates from time to time with acceleration. At the same time, fat on the belly and sides disappears very quickly. In half an hour of running, a 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 when running intervals is not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - small increases in load allow you to effectively work out the muscles of the abdomen, calves, thighs and buttocks. In this case, it is an excellent replacement for expensive fitness 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 exercise in the morning or evening at least 3 times a week for 20 minutes.
- Run in the morning only after exercise, 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 every day. A special system has been developed for beginners.
Advice
The sequence of actions for interval execution is as follows:
- You need to start your weight loss workout by putting on a weight loss belt (if you use it).
- Jog slowly for 5 minutes, transitioning from a brisk walk to a jog.
- Then accelerate and run as fast as possible. Your body will tell you what time to run. Minimum - 2-3 minutes.
- Slow down and keep running, listening to your body. Even if you don't have the strength and want to stop, go for the slower run, but don't stand still. When going up the stairs, try not to stop, take a step.
- Once you feel your heart rate and breathing returning, run at a medium speed.
- Now speed up again and repeat the entire complex again.
Interval running program for weight loss. Table
| Time | To load |
|---|---|
| 0h00 – 3h00 (3 min. ) | Walking at an average pace |
| 3: 01 – 4: 00 (1 min. ) | brisk walk |
| 4: 01 - 5: 00 (30 sec. ) | Race |
| 5: 01 – 5: 30 (1 min. ) | brisk walk |
| 5: 31 am – 6 am (30 sec. ) | Jumping in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 min. ) | brisk walk |
| 7: 01 am – 7: 30 am (30 sec. ) | Side heels in place, feet together |
| 7: 31 am – 8: 30 am (1 min. ) | brisk walk |
| 8: 31 am - 9 am (30 sec. ) | Race |
| 9: 01 – 10: 00 (1 min. ) | Walking at an average pace |
Reviews left in large numbers by those who have tried interval running for weight loss say that the results are impressive. According to some reports, you can lose weight up to a kilogram per week with the help of this training.
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 diet should be selected taking into account some characteristics of this type of training.
Tips and tricks
- It's best not to eat anything before training. How many calories does running burn if you eat? None! After eating, the body begins to process glucose from the stomach, leaving the stored fat layer intact. Furthermore, exercising on a full stomach is uncomfortable and even harmful! If you are very hungry, have a snack with 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.
- It is not advisable to drink during and immediately after training. It is recommended to take 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 not eat before 2 hours after cardiovascular exercise.
- Make sure you eat protein-rich foods after your morning run. Food from a sports nutrition store also works. 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 at night, to lose weight quickly it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- Foods that include fats are not recommended.
Recommended and prohibited products
The following foods will provide the body with energy every day (foods that can only be consumed after training):
- Dry fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it is a little moist);
- rice (any);
- yogurts (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grains;
- potatoes (in any shape);
- fatty and fried foods;
- sweets and baked goods;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for losing weight
Running (including stairs) involves active physical activity, which results in 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 secrete sweat. The liquid prevents overheating.
The slimming belt was designed to heat the body in places where it is necessary to lose excess fat. The same thing is the cling film, which wraps the thighs and belly, and therefore, during running, fats are 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, fats are broken down much more actively, allowing you to lose extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and climb stairs 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 abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like most. 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.
- When cycling, there is no excessive stress on the joints and spine, as when running.
- Cycling provides a more comfortable load on the muscles, without jerks and stress.
- You can ride a bike without fear, even if you are overweight.
- Cycling allows you to exercise and see interesting places at the same time while traveling. This is a wonderful tool for those who like long trips.
- Although cycling burns fewer calories than interval or regular running, you can cycle without overexerting yourself for much longer.
Normal driving will have a smaller positive effect. Therefore, to really lose weight, you need to cycle fast.
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 uses the most muscles.
- The body burns more energy even when running than when 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 efficiently? Undoubtedly!
Contraindications and precautions for running
The interval and any other race, in addition to having a positive effect on the human body, can also cause some damage. Therefore, it is better for people with the following diseases to choose a gentler way of losing weight:
- heart and vascular diseases;
- spinal injuries and disorders;
- any chronic diseases during an exacerbation;
- knee joint problems;
- colds or flu;
- high degree of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you don't feel well, reschedule your run for the next day. Learn to distinguish muscle pain after exercise from other causes of pain. Monitor your pulse. A rapid pulse may indicate a heart malfunction.
Reviews of those who lost weight
Reviews of those who have already tried this remedy can help you determine whether running helps you lose weight.
- "I don't like diets and I'm not a marathon runner! I'm generally a person who loves to eat. I decided to start doing 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 take off "
- "I started to feel pain in my legs at night. First I started taking pills, then the doctor prescribed injections. But health is more valuable and I decided to try running in the morning. I didn't see any noticeable changes immediately. I noticed it only a month later, when I passed a full night with no leg pain. Now I take my wife with me for my morning run. She's already lost 3 pounds and is trying to lose more. "
- "Everything needs to be done wisely. I did interval running. I trained on a paved trail in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain disappeared. I just want to say one thing: simply I don't know of any weight loss system that is more effective than belt interval running! "
Run or cycle, run on the street or run in place to lose weight, with or without a belt, morning or evening - the choice is yours! Follow the correct distribution system of physical activity, a healthy lifestyle and diet, and your body will delight you with beauty and harmony.