Exercise has always been considered the most effective way to lose weight. They allow you to fight obesity by burning a large number of calories in a way that is safe for the body. Diet is the breakdown of fat deposits on the stomach and sides with proper nutrition. As the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not quite what you dreamed of. Therefore, it is exactly what you need to run for weight loss!
How many calories are consumed?
How many calories do you burn running? In just one hour of measured jogging or running up the stairs, the body loses up to a third of the calories of the daily diet. That is, out of 1500 kcal, you can burn 500. If you add proper nutrition to this method, with simple calculations, you can come to the conclusion that with the help of regular running, you will lose the maximum number of kilos in a short time.
Calorie expenditure during running. Table
| Type of running | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Time period | 665 | 798 | 931 | 1060 | 2033 |
| On the steps | 645 | 774 | 903 | 1029 | 2002 |
How to start running from scratch
For every beginner, a running plan for weight loss should be drawn up. 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 race is 30 minutes. As soon as you feel used to this strain, continue for 45 minutes. You can increase the number of sessions to 4 repetitions weekly. How much you need to run to lose weight in the future is up to you.
- Doctors debate whether it is harmful for a person to run in the morning. Numerous studies show that running in the morning is beneficial for weight loss. The explanation is simple - at this time of the day there is an extremely small amount of glycogen in the human liver. Therefore, the body must look for additional sources for its consumption, one of which is fat deposits. Therefore, the maximum amount of fat is burned during a morning jog. However, if you can't run in the morning, do it in the evening. Such activities will also come in handy.
- Before jogging (including stairs), warm up. This will warm up the muscles, adjust breathing to the desired rhythm and prevent straining.
- For exercise, choose clothing that does not restrict movement and athletic shoes with comfortable soles.
- You should not run on asphalt or concrete. It is advisable to do this in designated areas (for example, on a rubberized stadium surface, dirt or grass).
- Buy a heart rate monitor that allows you to monitor your heart rate while exercising.
- You should not start running too fast. The feet should not be too far from the ground. You should not try to reach your buttocks with your heels and you should not raise your knees high. This technique will benefit you in the future, when your body gets used to the stress and you can continue with more intense training.
- You need to breathe through your nose. Listen to your body, take the rhythm and regulate your breathing. It is difficult for beginners to get used to this technique, but they need to try.
- After jogging, do not stop suddenly. Start at a fast pace, gradually slowing down. This is the only way you give your heart a chance to slowly adjust to a different rhythm.
- At the end of the session, stretch. In the evening you can take a warm and relaxing bath or foot bath.
- To avoid missing a workout in bad weather, train at home. Treadmill for weight loss is an equally effective way to get rid of excess weight.
You don't have to go outside to start exercising. Running on the spot 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, it is possible to run up the entrance stairs when it is not possible to do so on the street. The main thing is to breathe correctly.
Running program for beginners. Table
| Week | Running schedule: run - walk [- run] (min. ) |
Total length 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 when you are running
To understand if you are risking your health, measure your heart rate before and after running. Especially when you start training from scratch.
Recommendations
- A normal running heart rate for a trained person should be 120-130 beats per minute. A beginner should put effort into this.
- Be sure to measure the pulse after 15-20 minutes. It should be equal to what is seen before training.
- It is also recommended to use a heart rate monitor during exercise to monitor your heart rate. When you are running, the heart rate should not exceed 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 (even very slowly) with a heart rate of 120-130, this is already a good result for a beginner. In untrained people, the heart rate can exceed the permissible norm even with a slight acceleration. Don't worry, with regular training you will gradually learn to run at a low heart rate. Until this happens, do not increase the intensity of movement, even if you are almost walking, and this intensity seems very simple to you.
- Based on your heart rate readings, frame the question of how much you need to run to lose weight. Exercising every other day for 30 minutes (with increased intensity) will soon pay off for both cardio and weight loss!
Remember that by ignoring your heart rate while jogging, you may unknowingly wear out your heart muscle rather than strengthen it.
Heart rate rules when running according to age. Table
| Age (years) | Preferred heartbeat contractions (per minute) |
Maximum frequency the heart beats (after a 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 |
Intermediate runs in the morning and evening
Maximum efficiency can be achieved when driving in alternating loads with a belt around the waist. That is, a slow tempo alternates from time to time with an acceleration. At the same time, fat on the stomach and sides disappears very quickly. During a half-hour jog, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilo. The same amount of calories burned per day when running intermittently is not spent walking or doing any other physical activity.
Benefits and rules
Running has another advantage - a slight increase in load makes it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, it is a great substitute for expensive exercise equipment and trips to the gym. Running on the street and at home has its own rules, following which you will quickly achieve your goal - lose weight in a short time:
- It is recommended to exercise in the morning or in the evening at least 3 times a week for 20 minutes.
- Run in the morning only after exercise and not before it.
- Gradually increase the time and decide how much you need to run to lose weight individually.
Interval for weight loss is a sequence of actions and loads for each day. A special system has been developed for beginners.
Advice
The order of operations for interval running is as follows:
- You need to start your diet exercise by putting on a diet belt (if you use one).
- Run slowly for 5 minutes, moving from a brisk walk to a jog.
- Next, hurry up and run as fast as you can. Your body will tell you when to run. Minimum - 2-3 minutes.
- Slow down and keep jogging, listen to your body. Even if you don't have the strength and want to stop, go for the slowest run, but don't stand still. When you go up the stairs, try not to stop, take steps.
- As soon as you feel your heart rate and breathing returning, run at a moderate pace.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. Table
| Time | Load |
|---|---|
| 0: 00 – 3: 00 (3 min. ) | Walk at an average speed |
| 3: 01 – 4: 00 (1 min. ) | Fast walking |
| 4: 01 - 5: 00 (30 sec. ) | Jogging |
| 5: 01 – 5: 30 (1 min. ) | Fast walking |
| 5: 31 – 6: 00 (30 sec. ) | Jump in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 min. ) | Fast walking |
| 7: 01 – 7: 30 (30 sec. ) | Side jump in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | Fast walking |
| 8: 31 - 9: 00 (30 sec. ) | Jogging |
| 9: 01 – 10: 00 (1 min. ) | Walk at an average speed |
Reviews left in large numbers by those who have experienced interval running for weight loss say that the results are impressive. According to some reports, you can lose up to a kilo per week with the help of such training.
What to eat and how to drink while running?
Especially impressive results await you if you follow the right nutrition. If you start jogging to lose weight, your food should be selected taking into account the specific characteristics of this training.
Tips and tricks
- It is better not to eat anything before exercise. How many calories does jelly burn if you eat? Nobody! After you eat, your body starts processing glucose from the stomach, leaving the stored fat layer intact. Besides, 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.
- Drinking during and immediately after exercise is not recommended. It is recommended to take small sips of water or rinse your mouth if necessary. After half an hour or an hour, you can drink as much liquid as you want.
- You should not eat until 2 hours after cardio.
- Be sure to eat protein-rich foods after your morning run. Food from a sports nutrition store will also work. The amount of protein consumed should be no less than 0. 5 and no more than 0. 7 g per kg of weight.
- If you run in the evening, it is better to eat a light dinner to lose weight quickly (for example, vegetable salad with chicken breast and kefir).
- Foods containing fat are not recommended.
Recommended and prohibited products
The following foods provide the body with energy for each day (foods that can only be consumed after training):
- dried fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so that it remains slightly moist);
- rice (any);
- yogurt (preferably homemade).
Eliminate the following foods from your diet:
- beans;
- whole grains;
- potatoes (in any form);
- fatty and fried foods;
- sweets and pastries;
- fast food;
- eggplant;
- Cabbage;
- radish;
- radish;
- mushrooms;
- spinach
All other vegetables and fruits are welcome.
Treadmill: benefits for losing weight
Running (including stairs) involves active physical exertion, which leads to the breakdown of fat and the release of enormous thermal energy. To cool a hot body, the body may begin to sweat. Fluid prevents us from overheating.
The weight belt is designed to heat the body in places where it is necessary to lose excess fat. The same is cling film, which is wrapped around the thighs and stomach, which leads to a more active breakdown of fat under the influence of heat when you jog.
The principle of using the equipment is simple - the body, realizing that it cannot cope with the cooling action, begins to produce even more sweat. At the same time, fat is broken down much more efficiently, which allows you to remove extra pounds faster.
The belt is especially useful for those who use interval running to lose weight and run up stairs to lose belly fat. An additional stress will be the contraction of the abdominal muscles during running. This will increase the effect, help remove fat deposits and tighten the skin on the abdomen.
Running or cycling: which is better for losing weight?
Many people prefer both methods to keep their image in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like best. However, it is worth considering the benefits of each type of training.
Advantages of cycling
- Cycling is a much more dangerous sport than running.
- When cycling, there is no excessive stress on the joints and spine like when running.
- Cycling provides a more comfortable load on the muscles, without jerks and stress.
- You can ride without fear even if you are overweight.
- Cycling allows you to simultaneously exercise and see interesting places during the trip. This is a great device for those who love long trips.
- Although cycling burns fewer calories than intervals or normal running, you can cycle without overexerting yourself for much longer.
Normal driving will have a slight positive effect. Therefore, to really lose weight, you need to cycle fast.
Benefits of running
- Running is considered one of the best forms of exercise for human health and for rapid weight loss.
- Jogging down the street and up the stairs uses the maximum number of muscles.
- The body burns more energy even when jogging than when cycling.
- In order 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? Without a doubt!
Contraindications and precautions for jogging
Intervals and other runs, in addition to having a positive effect on the human body, can also cause harm. Therefore, it is better for people with the following diseases to choose a gentler way to lose weight:
- cardiovascular diseases;
- spinal cord injuries and disorders;
- any chronic disease during exacerbation;
- problems with knee joints;
- cold or flu;
- severe obesity;
- serious gynecological diseases.
Listen to the state of your body. If you feel sick, change the run to the next day. Learn to distinguish post-exercise muscle soreness from other causes of pain. Monitor your pulse. A fast pulse can indicate heart failure.
Reviews from those who have lost weight
Reviews from those who have experienced this remedy can help you determine if running helps you lose weight.
- "I don't like diets and I'm not a marathon runner! I am generally a person who loves to eat. I decided to start practicing sports. There was no time to go to the gym, so I joined a friend who ran every morning with a diet belt (to remove belly fat). The results are impressive. In a month, I lost 4 kg of weight that I had gained during the holiday, it became easier to breathe and I had a lot of energy. Can you lose weight by running? Without a doubt! "
- "I started to feel pain in my legs at night. First I started taking pills, then the doctor prescribed injections. But health is more valuable and I decided to try jogging in the morning. I didn't see any noticeable changes right away. I realized it only a month later, when I spent an entire evening without pain in my legs. Now I take my wife with me for my morning jog. She has already lost 3 kilos and is trying to lose more. "
- "Everything has to be done wisely. I did interval running. I practiced on a paved path in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain is gone. I just want to say one thing - I just don't know of any weight loss systems that are more effective than interval running with a belt!
Running or cycling, jogging down the street or jogging in place to lose weight, with or without a belt, in the morning or at night - the choice is yours! Follow the correct distribution system of exercise, healthy lifestyle and nutrition, and your body will delight you with beauty and harmony.