The struggle of overweight people lasts for years. Until recently, many women and men believed that a properly selected diet would help them get rid of the hated extra pounds, today people have realized the great effectiveness of combining proper nutrition and sports. Among the variety of sports, running for weight loss is noticeably distinguished - one of the oldest and most effective methods of losing weight.
Feature of running for weight loss and its main useful qualities
To maintain the necessary level of health, it is necessary to regularly train the muscles of the whole body. The best assistant in this matter can be running. It strengthens the heart muscle, making it stronger, which contributes to the intensive expulsion of blood and improve blood circulation in the body. In the process of running physical exertion, vasodilation occurs, and blood pressure normalizes. In addition to such positive qualities, running has the following advantages:
• increases the body's defenses in countering viral infections;
• increases energy reserves and performance;
• removes harmful toxins and toxins from the body through sweat during training;
• saturates cells with oxygen;
• normalizes metabolic processes and high cholesterol in the body;
• contributes to the burning of extra pounds and, as a consequence, to weight loss;
• is the best type of rest from any kind of activity and life situations;
• improves the functioning of the cardiovascular system;
• establishes coordination of movements.
After systematic and regular running training, you can notice the following results:
• reduction in centimeters of body volume, weight reduction;
• strengthening all muscle groups;
• increase immunity;
• saturation of the brain with oxygen and as a result of improvement in mental work.
Permanent jogging can prolong human life for 6 years - scientists say so. It has also been proven that the processes of memorizing information with regular running are enhanced. Running is especially helpful for people with vegetovascular dystonia. Also, running in the morning is equivalent to a few cups of coffee, however, this is the best alternative.
The basic rules of running for weight loss
First you need to tune in to the fact that running for weight loss does not give instant results in the form of significant weight loss. A positive outcome is possible only if you regularly and daily devote some time to such activities. For running to be useful, you need to do this according to certain rules.
1. Any unprepared body will be hard to tolerate significant physical exertion. Therefore, jogging is necessary with a gradual increase in pace. In everything you need to listen to the body, not run at the end of strength or in the presence of painful sensations somewhere. Each person’s adaptation to running can occur in different ways: someone gets used to it quickly, while others need more time.
2. It is best to start the first classes not with running, but with ordinary walks. Over time, the speed must be increased, the distance increased. Much will depend on the initial physical fitness and weight. Obese people should consult a doctor before starting classes.
3. A place for jogging should be selected remote from the tracks, people. Ideal for such purposes, a stadium, a park, a path in the forest, a field. The more bumps, climbs and descents on the road, the more productive the run. Asphalt is not the best place to run, it has an increased risk of injury.
4. Before jogging, a warm-up of up to 10 minutes is necessary. Finish the run by stretching all muscle groups.
5. Beginners in this sport should run for 15-20 minutes. An average pace will help maintain the strength of the body without overworking it, but at the same time, processes to burn calories and activate metabolic processes in the body will start. The frequency of jogging should be at least 3 times a week, gradually the duration should increase to 60 minutes.
6. The first 10-15 days of jogging will be difficult. Krepatura will remind of itself with each new movement. This period needs to be endured, and then running will become a full-fledged habit, bringing only a charge of vivacity and good mood.
7. You should make a good habit before and after running to control your heart rate. Such measurements will help maintain health. Optimum rates are 120-130 beats per minute. Any acceleration of the pulse should not exceed 70% of the initial indicator before jogging. Usually the pulse returns to its previous value, after 25-30 minutes.
8. More effective is not ordinary running, but interval running. It implies the alternation of fast running for short distances and slow for long. If during a normal run within 30 minutes you can lose up to 300 g, then with an interval run - up to 500 g.
Useful Tips for Runners: How to Improve Weight Loss Running
So, the main supporting recommendations for weight loss while running:
• All the time you need to monitor your breathing, especially at those moments of training when the pace changes. If you breathe incorrectly during the transition to a faster pace, all efforts will be futile;
• Do not go too fast to increase the tempo; it does not always mean better quickly. It is important to feel comfortable while running, the speed is selected individually for each organism;
• You should definitely try all types of running and decide on the best and most suitable for you. There is jogging, long and short distances, with obstacles and others;
• breathing is necessary only through the mouth while running, making them both inhale and exhale. The flow of oxygen through the nose slows down significantly, so if you breathe through the nose, you can constantly experience a lack of air;
• you should be very responsible when choosing a uniform and running shoes. The latter one is definitely not worth saving, but it is better to prefer specially designed shoes of famous brands for jogging. This way you can reduce the chance of leg injuries. Your future feelings during classes and comfort will depend on the selection of clothes.
The optimal time for jogging and running contraindications for weight loss
A lot of things in jogging depend on the time allotted for this - the effect on the body is different. Running in the morning strengthens body systems such as cardiovascular and nervous. Daytime running strengthens muscles better. Running in the evenings burns fats most effectively and is suitable for people who want to lose weight. Therefore, if you have the goal of losing weight by a few kilograms, feel free to choose the evening run to burn calories.
If it is impossible to run in the evenings, do not refuse to run at other times of the day. Running in the afternoon or in the morning can improve the condition of the body as a whole and less productively, but still fight excess weight.
If running exercises are planned in the morning, then you need to carry them out before breakfast on an empty stomach. Before the evening run, you need to eat 2 hours later or 1 hour after. A contrast shower will help increase muscle tone before jogging; after training, it should be warm.
The best time intervals for running are 6.30-7.30, 11.00-12.00, 16.00-18.00. At this time, the muscles are most ready to receive loads.
There are certain contraindications for running:
• it is forbidden to run to people with diseases of the cardiovascular system, in particular, insufficiency, hypertension, heart defects;
• Do not run during an exacerbation of chronic or common diseases;
• the presence of inflammatory processes - another reason to stay at home;
• people with a stomach ulcer and diseases of the duodenum should not run;
• incompatible with running spinal diseases that cause vertebral deformity, such as osteochondrosis, osteoporosis;
• in the postoperative period or after severe injuries, it is necessary to refrain from running;
• it is forbidden to run with severe myopia from -6;
• with the disease, varicose veins cannot be run;
• flat feet and bronchial asthma - diseases in which you should not run.
Starting a running training, you need to think about proper nutrition. After all, a set of measures will help to lose weight much faster.
