Slimming jogging

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

Many inhabitants of the planet Earth dream of losing weight quickly and getting their body in order. Jogging is a useful, cheap and effective way to lose weight. To start running, every beginner must learn many rules and recommendations for such training, but if you take into account all the characteristics of the exercises, you can tighten the muscles in a short time, strengthen the body, and most importantly, lose weight significantly.

Tips for running efficiently

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

How to run properly to lose weight fast?The following rules should be followed during classes:

• An hour before going on the track, it is necessary to replenish the body's carbohydrate stores.
• Avoid drinking a lot of water while running.
• You need to breathe calmly and calmly.
• When jogging, it is necessary to keep the correct posture.
• The legs are always slightly bent at the knees.
• You don’t have to wave your arms as you move, but you don’t even need to strain and press hard against your body.

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

The value of running for weight loss

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

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

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

Why is jogging so useful for weight loss?

1. During running, almost all muscle groups work, and excess weight acts as a kind of weight.
2. Muscle work starts the process of burning fat.
3. Running does not require much preliminary preparation. After reading the instructions, you can start exercising today.
4. Running is an exercise that is genetically inherent in us. It is safe, natural, accessible and suitable for people of all ages.

Running myths

Many people who started exercising or were simply interested in running for weight loss heard unusual and contradictory statements about training. The following myths differ among them:

• You need to run on an empty stomach.Such a statement cannot be correct, because the body needs pre-feeding in any case. Nutritionists and trainers recommend that you eat a small portion of complex carbohydrates half an hour before running, in order to run out of the stomach and increase its productivity.
• Jogging stimulates the building of leg muscles and does not cause fat burning in the legs.There are no special methods for weight loss exclusively on the lower extremities, to lose weight quickly, running must be combined with full body training.
• The calmer you run, the faster you burn fat.The fast pace of "wear and tear" forces the body to consume more oxygen than when moving quietly, and for this process the body needs much more energy.
• For weight loss, jogging in the morning is healthier than afternoon or evening activities, but this approach can cause problems in the work of the cardiovascular system, because a sudden awakening and a heavy load on the heart can not have a positive effect on the human body.

Contraindications

Running may seem like the safest way to lose weight, but it’s not.

Training is contraindicated for people with the following indicators:

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

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

• You do not have to adhere to the number of breaths while driving. Inhalation and exhalation are best done naturally, because oxygen overload causes dizziness, weakness and increased blood pressure.
• Some beginners may experience mild asthma at the beginning of the class. To avoid uncomfortable suffocation, doctors recommend walking and running in the woods or on special polygons away from highways.
• Avoid running on paved sidewalks. When running on asphalt there is a strong impact load that can cause injuries to the joints and spine.

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

How to learn to run properly

To start running for overweight people, it is especially important to adhere to safety precautions, as very high weight during running will lead to an increase in muscle and joint strain.

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

• If you haven't played sports before or taken a long break, then you can't start running right away. It is best to dedicate a few days to running walking, and then gradually combine walking with light jogging.
• Schedule an hour for a walk. To lose weight effectively, you need to keep moving. Even simple freestyle walking will help you lose weight.

Find a company or create the perfect playlist for yourself. New acquaintances will always help you not to give up and continue learning, and good music will beautify your loneliness.

How to start

To understand how to start running properly for a beginner, you need to determine the required rhythm and initial loads. For beginners, the following training rules are widely applicable:

• The frequency of classes is at least twice a week.
• Starting distance for running should not exceed 1, 5-2 km.
• We encourage young athletes to start running in sportswear that repels moisture and stimulates the fat burning process.
• It is recommended to combine regular running with jogging. This approach develops endurance, which will allow you to increase your running distance by a month.

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

How to breathe properly

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

How to breathe properly in time? There are a few simple rules for breathing, but they are all conditional, all because this process is strictly individual for each person.
During running at normal speed, the human body begins to consume several times more oxygen than in normal life, so improper breathing process can cause disorders of lung function, and thus health problems.

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

1. An even breathing process that is optimal for quiet running in a park or on specialized trails. In this case, it is necessary to breathe, starting from the pace of running. Breathing is considered optimal: take a deep breath, 2-3 steps, exhale.
2. Interval or sprint training. During such races, it is impossible to control breathing, in such a situation you must try to compensate for the lack of oxygen with deep breaths and sharp exhalations.

It is interesting that almost all people in school days learned to breathe when they run through their noses, but this statement is controversial.

Breathing through your nose is good for your health, however, depending on where you run, methods of bringing air into your body must be combined.

At what time and how long do you need to run to lose weight?

Conditionally, running training can be divided into morning and evening. However, everyone should determine an alternative time for teaching. You need to get used to running gradually, clearly defining the load, speed and distance you can cover in a certain period of time.

In the morning

Morning jogging allows you to recharge your batteries for the whole day, but you cannot actively conduct morning trainings, because heavy loads will cause an increase in blood pressure, which will lead to fatigue and disorders of the cardiovascular system.

The time for a morning run should not be longer than half an hour, as such a duration will allow the body to wake up without causing excessive stress.

To lose weight by running in the morning, you need to follow these rules:

• Classes should be started no earlier than half an hour after waking up, in which case the body will not experience a heavy load.
• Be sure to warm up a bit before running. Stretching exercises are great exercises for your body.
• You should not eat anything before the morning run for weight loss. Breakfast should be only 15-30 minutes after completion. However, going for a workout on an empty stomach is bad for your health, so be sure to drink a glass of water after waking up.

Do not knock on your internal clock. Choose the training time that suits you best.

In the evening

Evening classes will be a great alternative to relief for those people who do not spend all their energy during the working day.

You can run in the evening according to any schedule, but in any case you have to follow some rules.

• You need to eat before running, but no later than two hours before running.
• It is best to go out on the track right after work, because after returning from work, dinner and rest, it will be mentally very difficult to force yourself to go outside.

Running techniques

How to choose a jogging technique for weight loss? Of course, for a start, it is best to try all its methods and types, and then determine the ones that suit you. The secret of success in losing weight by running lies not only in adhering to all the rules of training, but also in the pleasure you should experience during them.

In any case, you have to run in a way that you do not get tired and suffocate, that is, you have to start training by gradually increasing the load, and a wide selection of running programs will allow you to develop your own training system.

Jogging

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

It is difficult to explain how to jog properly, because such jogging is based on a person's natural and calm movements.

There is such 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 leisurely pace for 10-15 minutes. Then you have to speed up the pace, you have to run uphill for 10 minutes or increase the speed a bit. Finish the run with a quiet 15-minute walk.

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

   • Exercise 1: warming up for 10 minutes, running for half an hour, stretching for 10 minutes.
   • Exercise 2: walking 10 minutes, walking 15 minutes at a brisk pace, running 10 minutes, walking 5-10 minutes.
   • Exercise 3: warming up for 10 minutes, running for 10 minutes, working with a rope for 5 minutes, walking for 10 minutes.

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

   • 1 lesson: warming up for 10 minutes, running for 40 minutes, walking for 5-10 minutes.
   • 2 lessons: warming up for 10 minutes, running for 20 minutes, alternating active and calm running.
   • Lesson 3: walking 5 minutes, running 10 minutes, walking uphill 15 minutes, running 5 minutes, walking 10 minutes.

Shuttle run

The shuttle is a short-distance run that does not exceed a distance of 100 meters. Every person has at least once in their life gone through a shuttle run at a physical education school, its characteristic feature is that during the run you have to stop abruptly and touch the limit mark or run over any obstacle.

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

Sprint

Sprint - running short distances at maximum speed. Doctors do not only recommend sprinting for weight loss, such exercises should be included in interval training.

A smooth run, in which the person does their best, will allow you to lose weight quickly. However, it should be noted that sprinting creates a strong cardio load that can negatively affect heart function.

Typically, a sprinter program is structured as follows.

• Warm up for 15-20 minutes: light running, stretching, obstacle course can be included in this.
• Training: A sprint race can be at a distance of 100 meters to 2-7 kilometers. Beginners are recommended to run 300-500 meters.
• End of the session for 10-15 minutes: an important moment of every jog, because proper "cooling" helps the muscles to stretch and release painful sensations in them. Finish by jogging quietly or stretching your whole body.

Never neglect warming up and finishing workouts as they help increase your performance and improve your fitness accordingly.

Interval training

Interval running is the most effective way to lose extra pounds, because even after you finish training, the body continues to destroy fat deposits, turning them into energy.

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

Short distances

Running for short distances is popular with those who lose weight because it does not require much time and the effect is achieved as quickly as possible. Short distance training includes:

• sprint racing;
• shuttle run;
• interval classes.

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

Exercises, which include heavy loads, allow you to "dry" your body quickly, as well as build muscle mass, so athletes and bodybuilders often run short distances.

Long distances

In sports, both professional and amateur, running in the long run is most common. It allows you to get your body in order, improve your well-being.

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

Long routes are mastered by jogging as standard, but for more efficient weight loss, elements of charging and interval training are often added to classic running.

Where should I run?

There are many running techniques that can be used for fast weight loss, but it is also important to know where and on what surface to run. There are the following types of training:

1. running stairs: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. Jogging is often combined with compresses to increase sweating.


2. outside:The most popular and most useful form of running. You can run such classes:

   • at the stadium:athletes who have the opportunity to train in stadiums are incredibly lucky, because these seats are equipped with a special rubber coating that softens the impact force of the foot while running and prevents shoes from slipping. Also, it is always easier to organize a jogging schedule at stadiums, all because like-minded people will run with you, who will not allow you to relax.
   • on asphalt:the most common type of activity, as it is quite difficult to find a place to run in the city. Since doctors do not recommend running on asphalt surfaces due to the possibility of joint injuries, people who do not have the opportunity to train in the park or stadiums should buy special shoes that cushion the impact force.
   • with a dog:a fun and enjoyable way to lose weight and walk your pet. In such a situation, there is no need for the company of friends or acquaintances, because the dog still needs to be reported outside. A calm run along with a fluffy companion will keep you in shape all the time.

3. In place:This way of working is great for shy people, because such jogging can be done without leaving home. Also, running in place can replace warming up before a long run.

   

   The exercise is performed as follows: first you have to walk around the room at a fast pace, and only then start running. There are two ways to run on the spot:

   • high knee lift;
   • touching the heels of the back of the thigh.

   Running endurance at home will allow you to lose 5 pounds in one week.

treadmill

Don’t forget to exercise on the treadmill. This great machine can be installed at home or used in your local gyms.

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

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

The lesson plan is as follows:

• warming up for 10 minutes - walking at a leisurely pace;
• five-minute running on a slope of 6-7 degrees at a speed of 5-6 km / h;
• running without incline at a speed of 10 km / h;
• movement without speed limit for 3 minutes.

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

Jogging for men and women for weight loss

Often, novice athletes are interested in the question why, during running, girls have to put in more effort to lose weight than men?

The answer to this question is simple: 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, the stronger sex tolerates physical activity more easily, and visits the doctor less often due to joint problems.

In women, the focus is below the waist, which makes them more stable for childbearing, and excess weight is found all over the body, resulting in the appearance of cellulite. In order for girls to lose weight quickly, doctors and trainers recommend doing fitness or yoga, where all types of movements are aimed at maintaining balance.

In any case, members of the fairer sex should not give up jogging, but when choosing this weight loss system it is necessary to pay special attention to the choice of running technique and training location.

Weight loss of legs and abdomen

Running as a way to lose weight on the legs and abdomen is another myth, because jogging is effective for weight loss on the whole body, and not just on a specific part. Of course, with the help of exercises you can pump up your legs, buttocks and abs, however, with this muscle mass all the muscles of the torso and arms are activated.

To burn fat while running, experienced athletes are advised to buy special sportswear and footwear. Elastic tracksuits retain moisture, increasing sweating, while soft shoes that absorb shocks will not only reduce the compression load on the joints, but will also improve the effect of the spring.

If you are seriously thinking about running to lift your belly and reduce the volume of your legs, you need to develop the right diet. Because if you continue to eat normally, the extra pounds will disappear very slowly, and you will achieve results in losing weight only after six months or even a year.

It is important to know that in order to lose weight and gain muscle mass, you need to burn more calories than you ingest. Therefore, before you start running, you should make a meal schedule with the calories counted.

Also, "harmful" foods should be eliminated from the diet. This includes:

• fast food;
• frozen foods;
• bakery products;
• sweet;
• conservation.

Adherence to a fractional diet is very important for weight loss while doing sports, because the body does not spend a lot of energy on digestion and assimilation of food.

It is important to remember that in order to burn fat effectively while running, you must not 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 withstand physical activity and "get used" to them. But do not despair and reject this idea of improving the health of the body. Running, even at the age of 50, will allow you to lose weight painlessly, renew your heart rate and prolong your life for several decades.

How to start running at an advanced age, and most importantly, how to do it properly? If you are over 50 and have an idea to start running, the first step is to visit a doctor and find out if you have contraindications for such loads.

Experts advise the elderly and beginners with very high weight to start active walks in the fresh air. Such an exercise can be performed daily until the body gets used to the increased load. After that you have to move on to the sport step.

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

There is a technique for "entering" running for the elderly. The essence of the system is as follows: you have to walk every day for nine weeks, increasing the pace and distance, that is, if you start training from 300 meters and walk them in 5 minutes, then the next time you have to master 350 meters. meters at the same time and so on. After all, you will be able to walk 4-5 kilometers without stress. After mastering the two-kilometer route, you can start running classes according to the same system.