The easiest option to start the process of losing weight is to include it in your regular exercise routine. Running for fat loss is one of the most effective ways to spend the excess calories. Let's look at the characteristics of Running to lose weight.
Why running is good for weight loss
So did running to lose weight? Let's be honest.
Problems with overweight is usually typical for people who have a sedentary lifestyle. Especially now that more than half of the population has a personal transport. Thanks to the cars that we don't stop running and walking. As a result, the body fat accumulates, and muscle atrophy because of uselessness.
To prevent completeness and unpleasant consequences for the appearance and health, you must control and jog yourself. This is the simplest form of physical activity available to everyone. And first let's just take a quick walk. As soon as your body adjusts, Jogging.
Let us consider how fat burns?
Running makes your heart work faster, so this tax applies to cardio. During accelerated heart beats per unit of time, more blood runs through the heart than in a state of rest. The lungs begin to work harder, and your blood is actively aerated. Oxygen saturation occurs in all cells of the body, from the tips of the toes, to the termination of the brain. Metabolic processes begin to flow faster.
Running requires energy. To ensure a constant flow, the body uses the internal reserves. First the glycogen consumed is stored in the liver, then in the course the fats are in our body. Therefore, running and weight - incompatible concepts. If you are going to exercise and burn more calories than you ingest, excess weight will disappear. Running and weight loss - related things.
To jog (7-9 km / h) the fat burning starts after about 20-30 minutes continuously.
Interval training is the process of fat digestion begins much earlier, no need to walk for an hour to start fat catabolism. But interval running is a fairly heavy burden and not all of that cardio.
To state how does active weight loss work, it is important to specify the type and duration. If we mean the classic Jogs at a leisurely pace - expensive training should be no less than thirty minutes.
The preparation for performing
To start running carried out having to buy expensive accessories, you just need the comfortable running shoes and sportswear. All, more is not necessary.
Choose shoes with an average thickness and softness sole. Some spikes ensure good traction with the ground, but not for a long time. If the sole is much a spring, it will interfere with your stability. Buy shoes with a thin sole that is valid in one case, when you are on rubber tracks in terms of the stadium or cross-country trails. Walking on the sidewalk on sneakers, the joints bounced.
The suit can be composed of a simple sport pants, t-shirts and t-shirts. When it's cold, you need a jacket on top, hat and gloves. All this should be easy for you to stop sweating. And so it will sweat, your clothing must remove moisture from the outside well.
Cheap synthetic clothing cannot effectively remove moisture from, you will sweat. The more expensive models can do. So if you have a good income, don't skimp on clothing.
If you do not want to buy another jacket, you can get a sweater. It is a proven option - warm and comfortable.
The mode and the power
For beginning runners it is important to observe the coherence of the training. If you hit the stop twice - it doesn't get the sense of it.
Except when running needs something to adjust your diet is to switch to more healthy diet to lose weight. Along with jogging, it will help to clean the abdomen and other problem areas.
The combination of diet and a jogging activity, you can lose weight much faster than with a diet or sport.
When you - you decide. You can practice jogging every day in the morning or to go out in the evening. The best time for performing is when you are most comfortable with. Are you a lark and wake up at 6 am to walk in the morning! If you have a night owl and work all day or at school - choose Jogging in the evening. Night run is not necessary. The body must sleep at this time regardless of your owl or lark.
Jogging for the weight loss you need for 3-6 times a week. How often per week do you do, depending on the duration of the flight. The more classes, the less can the last race. But remember, how to lose weight through running is your goal, the more and more you move, the more intense the process will be.
Where it is possible to remove fat by walking
Is carried out losing weight in the legs, for sure. Because the work leg, well done for weight loss legs first. More precisely, say, the fat goes all over the body, but through the training of different muscle groups your feet will look more slender and athletic. The right running for weight loss will also contribute to the care of fat from the buttocks, waist, thighs, and all other problem areas.
Spot the worry the fat doesn't happen. Do not expect that you will magically remove the fat only with the belly. Indeed, carried out removing belly fat will certainly help, but the extra inches leave not only with the waist and the upper body is also losing weight.
So it is not necessary to bother, to walk better to lose weight in the legs, or in any other place, problem areas the fat will go in parallel with other parts of the body.
Running technique to lose weight
There are various ways in which you can apply it as a means to achieve the goal.
Run instead
For the modest, there is a jogging instead of home for weight loss. You must be in every place of your house and perform. Jogging in place for the loss of weight deviating from the normal running, that you simply raise your knees up and put his feet on the socks. This happens quickly, you jump a little on each leg. Hands make the same movements as in a real run.
So, for a weight loss you can practice the comfort of home without purchasing any special fitness equipment. The only downside is it is very boring. If Vysotsky sang, "first there is the backlog and ..." no competitive incentive. The picture before my eyes has not changed, and your neighbors can react negatively to sound.
However, regardless of what someone said, these Jogs helps to lose weight, as well as any other form of cardio. If you have enough patience - your goal will reach you.
If you want to run to lose belly weight, you need to raise the knees high. In this case it is more involved in the lower part of the abdomen.
Interval performed
A powerful stimulus has been implemented for the activation of catabolic processes in the body interval.
The essence is simple: you walk at a normal pace in 5 minutes, then accelerated to 20-40 seconds, then 2-5 minutes to recover from a pulse and breathing. Next, repeat gear. A cardiovascular exercise that you can do 4-6 speed. How will your body.
This type of run allows you to quickly remove abdomen and flanks, helping to burn fat in all problem areas.
The special feature is that interval running pushes the body into the anaerobic limits. The muscles do not get enough oxygen to perform the normal oxidation of glucose. In the end, in the muscles begins an anaerobic process, in which the metabolite is lactic acid, causing all known burning sensation. Thus interval runs affect the metabolism, that is, extreme cardio. Know the measure, the surplus of the interval that will hurt you!
In other words, interval running, for all its efficiency has a big disadvantage and not everyone can try it. Contraindications are problems with the heart, lungs, joint pain. Beginners also the best to train in the traditional way.
That is, although it is the most effective effect to lose weight because of some limitations it is the most common.
But the following way to lose weight can be recommended for almost everyone. Everything revolves around Jogging is the optimum combination of load and safety.
To jog
This forces the heart to work on the limit, but takes calorie consumption to a new level. The lesson is long, but very useful. This Jogging is healthy.
To jog everyone who has no obvious health problems. Because this movement is only slightly more intense than a brisk walk.
Losing weight a person can, without damaging the body gradually lose weight by regularly going Jogging.
Many of us are used to going jogging in the morning, but jogging in the evening for weight loss are also effective. As already mentioned, the most important thing, do not try to train at night as the body needs to sleep.
Saving the functioning of cellulite, shortness of breath, pressure spikes, fatigue. It also improves mood, stabilizes the nervous system, nourishes the cells with oxygen.
How many positive sides to such a simple class! The costs include the ordinary runs in your life, don't you?
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