For weight loss is running deals with many women and men around the world. One is perfectly helps to control weight and look elegant and toned. While others after a few weeks of practice, get frustrated because they do not see results from your workouts. How to properly run, to quickly and beautifully lose weight? There are several techniques for effective get rid of excess pounds with the help of regular jogging. Let's look at some ways to help you lose weight fast.
The right running has healing effects on the body, because it enriches the blood with oxygen, strengthens the heart and blood vessels, is the bone more durable, increases the vital capacity of the lungs. During the jogging speeds up breathing, heart rate, accelerating the work of metabolism and burn fat. This sport helps to lose weight, make a figure slim and elegant thanks to the uniform distribution of load on all muscles.
What common mistakes do girls doing jogging for weight loss? If running for 15 minutes, then there is no way to have an impact on your weight, even if it has a positive effect on health in general. Daily short jog to 20 minutes will make you slimmer and help you lose weight. To understand how to properly run, how to get rid of excess kilogram, we need to understand the processes that arise in the body when this kind of load.
During light jogging at a low speed (running) the muscles get their energy from the glycogen – sugar stored in the liver. For 30-40 minutes of active exercise is consumed. If you are going to after this period of time to stop, then during breakfast the lost glycogen filled and the weight is reduced. How much time a person has to run to start the fat burning process? Experts recommend for weight loss to spend on a jog-from 50 up to 1 hour 15 min
At this time the body is blood flow to the fat deposits, so in them rises the concentration of oxygen and actively distributes fat. This process manifests itself outwardly in the fact that a person is feeling fatigue and his breathing becomes more difficult. However, after some time, due to the fact that fats refractory and slowly split the body begins to take energy from protein (muscle mass).
This process begins after 1 hour 15 minutes classes jogging, therefore, beyond the scope of this time for training continue to stand. So, for the active weight loss is to be properly run for a period of 1 hour. In that time, a person weighing 70 kg consumes 700-750 kcal. There is a rule: the larger the weight of the person, the more energy (calories) is burned while jogging. How often do jogging? Good effect on weight loss give exercise during the day, the diagram below.
At what time is better to jog in the morning or in the evening
In what time of day is best to carry out jogging? Exactly scientists can not say when it is best to run how to lose weight in the morning or in the evening. Some of them say that at the beginning of the day, after waking up the body before the end woke up, so the blood is more dense in comparison with the second time of the day. For this reason, while jogging in the morning the heart is experiencing a serious load, which can negatively affect his health and lead to a deterioration of health.
To these arguments, other researchers say, that they are harmful in themselves a lesson at the beginning of the day, and the excessive load. Recommend to properly prepare for the run: take cold shower, a small snack (vegetable salad and juice), do the exercise for 3-5 minutes. To reduce the concentration of blood in the body, before training it is necessary to drink a glass of warm boiled water.
If jogging in the morning on an empty stomach, then the body faster will be able to lose weight, because it will be active to lose excess pounds, than in the evening workouts. How to get rid of excess weight, running in the evening? Arguments in favor of jogging in the morning for weight loss has more. However, if the circumstances do not involve the workouts from the morning, then evening jogging help you lose weight, but this process will proceed more slowly. A light jog can be done even for 1 hour before bedtime.
And intensive training is better to start later than 2-3 hours before the night's rest. Compliance with the data intervals, will help the body cope with stress of physical exertion, before going to bed. Run in the evening still has one big disadvantage – while jogging destroyed will be fat, and carbohydrates, accumulated for the day.
How to properly run to lose weight on your stomach and legs
If you are already doing sport and suddenly decided to run to lose weight, then start with small loads. First practice for 10-20 minutes a day, running with average speed. But if even this burden causes severe overhaul, then go to the sports walking. Starts to run, gradually increase the exercise duration, bringing it closer to 40-60 minutes.
Wrong will make it all the time to run at the highest speed, because it adversely affects the state of your health. In order to feel comfortable, choose comfortable shoes and clothes for exercise. Basically for weight loss pay running into hours, or alternating intensity. Before the start of training and after its completion the measure the pulse. For jogging is the normal frequency of strokes per second – 120-130. Consider how to properly train in these two cases.
Internal interval run
A special technique of running with alternating load help you lose weight people who do not have extra time for sports training. During interval training the lungs and heart is experiencing a larger load, therefore, for smokers and diseased cardiovascular disease such way to get rid of extra pounds is not healthy.
The alternation of run time with maximum load and a period of rest triggers in the human body of the specific processes that lead to weight loss. After 20-30 minutes of running with alternating load is the active fat burning. This process is, according to some, continues after the training, another 6 hours, even if only on foot or on vacation. Cycle interval training consists of 4 phases:
- the first 100 m – brisk walking (warm up muscles, increase blood flow);
- the second 100 m – jogging (it helps to set the breathing);
- third in the 100 m – running to the limit;
- running and restore breathing.
Cycle interval running repeated several times. At this time in the human body occur powerful processes the breakdown of fats. On the street. takes a lot of energy, which is extracted in the body of glycogen. And in the transition to a nordic walking disadvantage of this substance is enriched at the expense of fat stores. When running at maximum capacity, the blood in larger quantities, surging to the muscles, that causes fat oxidation and energy release.
If you have decided to lose weight, running jogging, then start your workout with a slow walk and gradually go to escape. First, for 2 minutes, go at a fast pace. Then do lunges to make a little pull the leg muscles. Next, perform squats 5-20 times, jump on the spot. Tilt and remove the fingers of the sock, but do not bend at the knees.
In this position, stay on 3-4 seconds and straighten. Repeat this exercise. Then slowly start to run after 3 to 5 minutes, gradually acceleration. Be careful that while running in the pits fully came off from the earth, and you fled the scene on socks, because it's wrong. During the race -- not slouch, do not lean forward.
How to breathe properly during exercise
So while running is body less tired and saturated with oxygen to breathe properly through the nose. In the case of breathing through the mouth constantly will want to drink from the drying out of the oral cavity. Inhale and out while you properly do long-term, but their breath is not worth it. Drink on Jogging can only clean water or a specially designed drinks for the training. Consume liquids is recommended often, in small sips.