Exercise has always been considered the most effective way to lose weight. They allow you to fight excess weight by burning a large amount of calories safely for the body. Diet is the breakdown of fat in the stomach and sides through proper nutrition. When subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not what you imagined. Therefore, running for weight loss is what you need!
How many calories are consumed?
How many calories are burned during running? In just one hour of moderate jogging or running up the stairs, the body loses one-third of the calories of the average daily diet. That is, you can burn 500 kcal from 1500 kcal. If you add proper nutrition to this method, it can be concluded through simple calculations that with the help of regular running, you will lose the maximum number of kilograms in a short time.
Calorie expenditure during running. Table
| Type of run | Weight, kg) | and energy consumption (kcal/hour) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | 2033 |
| On the stairs | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
Every beginner should have a program that works for weight loss. In addition, 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 is 30 minutes. As soon as you feel that you are used to this load, move to 45 minutes. You can increase the number of sessions up to 4 repetitions per week. How long you run to lose weight in the future is up to you.
- Doctors argue whether running in the morning is harmful for a person. Numerous studies prove that jogging in the morning is beneficial for weight loss. The explanation is simple - at this time of the day, there is very little glycogen in the human liver. Therefore, the body must look for additional sources of its consumption, one of which is fat deposits. Therefore, the maximum amount of fat is burned during the morning run. But if you can't run in the morning, do it in the evening. Such activities will also be useful.
- Warm up before running (including stairs). This will warm up the muscles, adjust breathing to the desired rhythm and prevent sprains.
- For sports, choose clothing that does 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 areas (for example, on the rubberized surface of the stadium, on dirt or grass).
- Get a heart rate monitor that will allow you to track your heart rate throughout your activity.
- You should not start running too fast. The feet should not be too far from the ground. You should not try to reach your hips with your heels, or raise your knees high. This technique will be useful to you in the future, when your body gets used to stress and you can switch to more intense exercises.
- You should breathe through your nose. Listen to your body, catch the rhythm and regulate your breathing. It is difficult for beginners to get used to this technique, but they should try.
- Do not stop suddenly after running. Start at a fast pace, gradually slowing down. This is the only way to allow your heart to quietly adjust to a different rhythm.
- At the end of the session, do some stretching. In the evening, you can take a warm, relaxing bath or foot bath.
- Practice at home so you don't miss a workout in bad weather. Treadmill for weight loss is an equally effective way to get rid of excess weight.
You don't need to go outside to start exercising. Jogging in place to lose weight in your own apartment is no less effective for beginners. It is enough to open a door or window to let fresh air into the house. In addition, if it is not possible to do this on the street, you can go up the entrance stairs. The main thing is to breathe properly.
Running program for beginners. Table
| Week | Work plan: run - walk [- run] (min. ) |
Total duration exercises (min. ) |
|---|---|---|
| 1 | 12 | 21 |
| 2 | 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 while running
Measure your heart rate before and after your run to see if you are taking any health risks. Especially when you start training from scratch.
Recommendations
- For a trained person, a normal heart rate while running should be 120-130 beats per minute. A beginner should strive for it.
- Be sure to measure your pulse after running for 15-20 minutes. It should be equal to what was observed before training.
- It is also recommended to use a heart rate monitor to track your heart rate during exercise. During running, the heart rate should not rise above 140-150 beats per minute (increase from the initial value - no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run with a heart rate of 120-130 (even very slowly), this is already a good result for a beginner. In inexperienced people, the heart rate may exceed the permissible norm even with a small acceleration. Don't worry, with regular practice you will gradually learn to run at a lower heart rate. Until this happens, do not increase the intensity of the movement, even if you are almost walking, and this load will seem very simple to you.
- Adjust how long should you run to lose weight based on your heart rate readings. Exercising for 30 minutes each day (with increased intensity) will soon pay off for both cardio and weight loss!
Remember that by ignoring your heart rate while running, you may inadvertently wear out your heart muscle instead of strengthening it.
Heart rate norms when running by age. Table
| Age (years) | Optimal heartbeat contractions (per minute) |
Maximum frequency the heart beats (per 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 |
Intermittent jogging in the morning and evening
Maximum efficiency can be achieved when working in alternating load mode with a belt around the waist. That is, a slow rhythm alternates with acceleration from time to time. At the same time, fat on the abdomen and sides disappears very quickly. A marathoner can lose up to 300 grams in a half-hour run, and up to half a kilogram in a mixed pace. The same amount of calories burned per day when jogging with intervals is not spent on walking or any other sport.
Benefits and rules
Interval running has another advantage - a slight increase in load allows you to effectively work the muscles of the abdomen, calves, thighs and hips. In this case, it is an excellent replacement for expensive sports equipment and trips to the gym. The running interval on the street and at home has its own rules, if you follow them, you will quickly achieve your goal - lose weight in a short time:
- It is recommended to exercise for 20 minutes at least 3 times a week in the morning or evening.
- Run in the morning only after your workout, not before.
- 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 movements and loads for each day. A special system has been developed for beginners.
advice
The sequence of movements for intermediate running is as follows:
- You should start your weight loss exercises by wearing a weight loss belt (if you are using one).
- Jog slowly for 5 minutes, transitioning from a brisk walk to a jog.
- Then, speed up and run as fast as possible. Your body will tell you when to run. Minimum - 2-3 minutes.
- Slow down and listen to your body and keep running. Even if you don't have the energy and want to stop, go to your slowest jog, but don't stop. When going up the stairs, try not to stop, take a step.
- Run at a moderate pace as soon as you feel your heart rate and breathing return.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. Table
| Time | cargo |
|---|---|
| 0: 00 - 3: 00 (3 min. ) | Walk at a moderate pace |
| 3: 01 – 4: 00 (1 min. ) | A brisk walk |
| 4: 01 - 5: 00 (30 sec. ) | Escape |
| 5: 01 – 5: 30 (1 min. ) | A brisk walk |
| 5: 31 – 6: 00 (30 sec. ) | Jumping in place "feet together - feet apart". |
| 6: 01 – 7: 00 (1 min. ) | A brisk walk |
| 7: 01 – 7: 30 (30 sec. ) | Side jumps in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | A brisk walk |
| 8: 31 - 9: 00 (30 sec. ) | Escape |
| 9: 01 – 10: 00 (1 min. ) | Walk at a moderate pace |
Numerous testimonials from intermittent runners to lose weight say the results are impressive. According to some reports, with the help of this type of training, you can lose weight up to one kilogram per week.
What to eat and drink during the run?
If you follow a proper diet, you will get particularly effective results. If you start running to lose weight, your food should be selected taking into account certain features of this type of exercise.
Tips and tricks
- It is better 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, the accumulated fat layer is not touched. In addition, 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 recommended to drink during and immediately after training. If necessary, it is recommended to take small sips of water or rinse your mouth. After half an hour or an hour, you can drink as much liquid as you want.
- You should eat no later than 2 hours after cardio training.
- Make sure you eat protein-rich foods after your morning run. Food from a sports nutrition store will also work. The amount of protein consumed should not be less than 0. 5 and more than 0. 7 g per 1 kg of weight.
- If you run in the evening, it is better to eat a light dinner (for example, chicken breast and vegetable salad with kefir) for quick weight loss.
- Foods containing fats are not recommended.
Recommended and prohibited products
The following foods will provide the body with energy every day (only foods that can be consumed after training):
- dry fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains slightly moist);
- rice (any);
- yogurts (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grain cereals;
- potatoes (any form);
- fatty and fried foods;
- sweets and bakery products;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are acceptable.
Treadmill: benefits for weight loss
Running (including stairs) is an active physical activity that results in the breakdown of fats and the release of a large amount of heat energy. To cool down a hot body, the body may start to sweat. Liquid prevents us from overheating.
The slimming belt is designed to heat the body where excess fat needs to be lost. The same thing is a sticky film wrapped around the thighs and stomach, as a result of which fats are broken down more actively under the influence of heat during running.
The principle of operation of the equipment is simple - realizing that the body cannot cope with the cooling function, it begins to produce more sweat. At the same time, fats are broken down more actively, which allows you to remove extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and those who 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 of the abdomen.
Running or cycling: which is better for weight loss?
Many people prefer both methods to keep their figure in good shape. Opinions of people who lose weight differ in this regard. Everyone chooses what they like best. However, it is worth dwelling on the benefits of each type of training.
The benefits of cycling
- Cycling is a less dangerous sport than running.
- When cycling, there is no excessive stress on the joints and spine, as in running.
- Cycling provides a more comfortable load on the muscles, without shock and stress.
- Even if you are overweight, you can ride a bike without fear.
- Cycling also allows you to exercise and see interesting places while traveling. This is a great tool for those who love long journeys.
- Although cycling burns fewer calories than interval or regular jogging, you can ride for longer without overexerting yourself.
Normal driving will have a slight positive effect. That's why you really need to drive fast to lose weight.
The benefits of running
- Running is considered one of the best types of physical activity for human health and for rapid weight loss.
- Running on the street and stairs uses the maximum number of muscles.
- The body uses more energy even when running than when cycling.
- To lose the same amount of excess weight, a runner needs 2-3 times less time than a cyclist.
Does running help you lose weight quickly and effectively? Surely!
Contraindications and precautions for running
Interval and any other type of running can have a positive effect on the human body, but can also cause some harm. Therefore, it is better to choose a gentler method of losing weight for people with the following diseases:
- heart and vascular diseases;
- injuries and disorders of the spine;
- any chronic diseases during exacerbation;
- problems with knee joints;
- cold or flu;
- high obesity;
- serious gynecological diseases.
Listen to your body. If you feel unwell, reschedule your run for the next day. Learn to differentiate muscle soreness after exercise from other causes of pain. Follow your pulse. A rapid pulse may indicate a malfunction of the heart.
Weight loss reviews
Testimonials from those who have tried this tool can help you determine whether running will help you lose weight.
- "I don't like diets and I'm not a marathon runner! I'm a person who likes food in general. I decided to do sports. I didn't have time to go to the gym, so I joined my friend who runs every morning with a slimming belt (to remove belly fat). The results are impressive. In a month, I lost 4 kg of weight that I gained during the holidays, it became easier to breathe, I have a lot of energy. Is it possible to lose weight by running? Of course! "
- "I started to feel pain in my legs in the evenings. 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 notice any noticeable changes right away. Only a month later, I have a pain-free evening in my legsI realized when I passed. Now I take my wife with me on my morning run. She has already lost 3 kilograms and is trying to lose more weight. "
- "Everything needs to be done wisely. I did interval running. I exercised on the asphalt path in a nearby park. My legs started to hurt. Then I tried running on dirt roads. The pain went away. I just want to say one thing - I have found no weight loss more effective than interval running with a beltI don't know the system! "
Jogging or cycling, running on the street or with or without a belt, jogging on the ground for weight loss in the morning or evening - the choice is yours! Follow the system of correct distribution of physical activity, a healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.