Exercise has always been considered the most effective way to lose weight. They allow you to fight against excess weight by burning a large number of calories in a way that is safe for the body. A diet is the breakdown of fat deposits on the stomach and hips through proper nutrition. When the subcutaneous deposits disappear, the skin sags and the body takes on a shape that is not exactly what you dreamed of. Therefore, running for weight loss is exactly what you need!
How many calories are consumed?
How many calories are burned when running? In just one hour of moderate jogging or running up the stairs, the body loses up to a third of the calories of the average daily diet. That is, out of 1500 kcal, you can burn 500. If you add proper nutrition to this method, you can come to the conclusion with a simple calculation that with the help of regular running, you will lose the maximum number of kilograms in a short time.
Calories burned while running. Tables
| A type of running | Weight, kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Interval | 665 | 798 | 931 | 1060 | in 2033 |
| On the stairs | 645 | 774 | 903 | 1029 | in 2002 |
How to start running from scratch
A running program for weight loss should be compiled for every beginner. 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 ride lasts 30 minutes. As soon as you feel that you are used to this load, switch to 45 minutes. You can increase the number of sessions to 4 repetitions per week. How much running you need to lose weight in the future is up to you.
- Doctors argue about whether it is harmful for a person to run in the morning. 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 an extremely small amount of glycogen in the human liver. Therefore, the body has to look for additional sources of its consumption, and one of them is fat deposits. Therefore, the maximum amount of fat is burned during the morning run. However, if you are not able to run in the morning, do it in the evening. Such activities will also be useful.
- Before running (including stairs), warm up. This will warm up the muscles, adjust breathing to the desired rhythm and prevent sprains.
- For exercise, choose clothes that do not restrict movement and sports shoes with comfortable soles.
- Do not run on asphalt or concrete. It is recommended to do this in specially designated places (for example, on the rubber surface of the stadium, dirt or grass).
- Buy a heart rate monitor that will allow you to monitor 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 the buttocks with your heels, and you should not raise your knees high. This technique will be useful to you in the future, when your body gets used to the stress and you can switch to more intense training.
- You have to breathe through your nose. Listen to your body, catch the rhythm and adjust your breathing. It is difficult for beginners to get used to this technique, but they must try.
- Do not stop suddenly after running. Start at a fast pace, gradually slowing down. Only in this way will you give your heart a chance to calmly adapt 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.
- In order not to miss training in bad weather, practice at home. A slimming tape is an equally effective way to get rid of extra pounds.
You don't have to go outside to start exercising. Running on the spot for weight loss in your own apartment is no less effective for beginners. It is enough to open a door or a window to let fresh air into the house. In addition, you can run up the front steps when it is not possible to do so on the street. The main thing is to breathe properly.
Running program for beginners. Tables
| Week | Running plan: running - walking [- running] (min. ) |
Total duration trainings (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 |
Get your heart rate right when 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 strive for it.
- Be sure to measure your pulse after 15-20 minutes of running. It should be equal to that observed before training.
- It is also advisable to use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not rise above 140-150 beats per minute (increase from the initial value - no more than 70%). When 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 with a low heart rate. Until this happens, do not increase the intensity of the movement, even if you are almost walking, and this load seems very simple to you.
- Adjust the question of how much you should run to lose weight based on your heart rate reading. Exercising every other day for 30 minutes (with a further increase in intensity) will soon bear fruit for both heart training and weight loss!
Remember that ignoring your heart rate while jogging can unknowingly wear out your heart muscle instead of strengthening it.
Norms of heart rate during running according to age. Tables
| Age (years) | Optimal Heart beats contractions (per minute) |
Maximum frequency Heart beats (in 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 |
Interval running in the morning and evening
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, the slow rhythm alternates from time to time with acceleration. At the same time, the fat on the stomach and hips disappears very quickly. In half an hour of running, a marathon runner can lose up to 300 grams, and at a mixed pace - up to half a kilogram. The same amount of calories burned per day when running at intervals is not spent walking or doing any other type of exercise.
Benefits and rules
Interval running has another advantage - a slight increase in load enables efficient work of the muscles of the abdomen, calves, thighs and buttocks. In this case, this is a great replacement for expensive exercise equipment and trips to the gym. Interval 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, not before.
- Gradually increase the time and decide how much running you need to lose weight individually.
Interval running for weight loss is a series of actions and loads for each day. A special system has been developed for beginners.
Advice
The sequence of actions for interval running is as follows:
- You should start the slimming exercise by putting on the slimming belt (if you are using one).
- Jog slowly for 5 minutes, transitioning from brisk walking to jogging.
- Then, speed up and run as fast as you can. Your body will tell you what time to run. Minimum - 2-3 minutes.
- Slow down and keep running, listening 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 moving up the stairs, try not to stop, take a step.
- As soon as you feel your heart rate and breathing return, run at a medium speed.
- Now speed up again and repeat the whole complex.
Interval running program for weight loss. Tables
| Time | Load it |
|---|---|
| 0: 00 – 3: 00 (3 min. ) | Walking at a medium pace |
| 3: 01 – 4: 00 (1 min. ) | Fast walk |
| 4: 01 - 5: 00 (30 sec. ) | Jogging |
| 5: 01 – 5: 30 (1 min. ) | Fast walk |
| 5: 31 – 6: 00 (30 sec. ) | Jumping in the "feet together - legs apart" position |
| 6: 01 – 7: 00 (1 min. ) | Fast walk |
| 7: 01 – 7: 30 (30 sec. ) | Side jumps in place, feet together |
| 7: 31 – 8: 30 (1 min. ) | Fast walk |
| 8: 31 - 9: 00 (30 sec. ) | Jogging |
| 9: 01 – 10: 00 (1 min. ) | Walking at a medium pace |
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, with the help of such training you can lose up to a kilogram per week.
What to eat and how to drink during running?
Especially impressive results await you if you follow a proper diet. If you start running to lose weight, you should choose your food taking into account certain characteristics of this type of training.
Tips and tricks
- It is better not to eat anything before training. How many calories does running burn if you eat? None! When you have eaten, the body begins to process the 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, snack on some fatty 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 training is not recommended. It is recommended to drink water in small sips or rinse your mouth if necessary. After half an hour or an hour you can drink as much as you want.
- You should not eat before 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 must not be less than 0. 5 and not more than 0. 7 g per 1 kg of weight.
- If you run in the evening, then in order to lose weight quickly, it is better to have a light dinner (for example, vegetable salad with chicken breast and kefir).
- Fatty foods are not recommended.
Recommended and prohibited products
The following foods will provide the body with energy for each day (food that can only be consumed after training):
- dried fruit;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you have 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 (in any form);
- fatty and fried foods;
- sweets and bakery products;
- fast food;
- Eggplant;
- cabbage;
- radish;
- radish;
- mushrooms;
- spinach.
All other vegetables and fruits are welcome.
Treadmill: Benefits for Weight Loss
Running (including stairs) implies an active physical activity that results in the breakdown of fat and the release of a huge amount of thermal 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 in places where excess fat needs to be lost. The same thing is the transparent film that is wrapped around the thighs and abdomen, which is why fats are broken down more actively when running under the influence of heat.
The principle of operation of the equipment is simple - the body, realizing that it cannot cope with the cooling function, begins to produce even more sweat. At the same time, fats are broken down much 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 run stairs to lose belly fat. An additional load will be the contraction of the abdominal muscles during running. This will enhance the effect, help to remove fatty deposits and tighten the skin on the abdomen.
Running or cycling: which is better for weight loss?
Many people prefer both methods of keeping their figure in good shape. Reviews of those who have lost weight differ in this regard. Everyone chooses what they like best. However, it is worth dwelling on the benefits of each type of training.
Advantages of cycling
- Cycling is a much less dangerous sport than running.
- When riding a bicycle, there is no excessive load on the joints and spine, as in running.
- Riding a bicycle provides a more pleasant load on the muscles, without jerks and stress.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to exercise and see interesting places during your trip. This is a great tool for those who like long trips.
- Although cycling burns fewer calories than interval or regular running, you can ride for much longer without overexerting yourself.
Normal driving will have a slight positive effect. Therefore, to really lose weight, you need to ride fast.
Benefits of running
- Running is considered one of the best types of physical activity for human health and for rapid weight loss.
- Running down the street and up the stairs uses the maximum number of muscles.
- The body burns more energy even when running than when cycling.
- To lose the same amount of excess weight, a runner will need 2-3 times less time than a cyclist.
Does running help you lose weight quickly and effectively? Without a doubt!
Contraindications and precautions for running
Interval and any other running, apart from having a positive effect on the human body, can also cause some damage. Therefore, it is better for people with the following diseases to choose a milder way of losing weight:
- diseases of the heart and blood vessels;
- injuries and disorders of the spinal column;
- any chronic disease during exacerbation;
- knee joint problems;
- colds or flu;
- high degree of obesity;
- serious gynecological diseases.
Listen to the state of your body. If you are not feeling well, move the run to the next day. Learn to distinguish muscle soreness after exercise from other causes of pain. Monitor your heart rate. A rapid pulse may indicate heart failure.
Reviews of those who have lost weight
Reviews of those who have experienced this drug can help you determine whether running helps you lose weight.
- "I don't like children and I'm not a marathon runner! I'm generally a person who likes to eat. I decided to start doing sports. There was no time to go to the gym, so I joined a friend who ran every morning with a slimming belt(to remove fat from the stomach). The results are impressive. In a month I lost 4 kg, which I gained during the holidays, it became easier to breathe and I had a lot of energy. Is it possible to lose weight by running? Without a doubt! "
- "I started to feel pain in my legs in the evening. First I started taking pills, and then the doctor prescribed me injections. But health is more valuable, so I decided to try jogging in the morning. I didn't notice any noticeable changes right away. I realized only a month later, when I spent the whole evening without pain in my legs. Now I take my wife with me for a morning run. She has already lost 3 kilograms and is trying to lose even more.
- "Everything should be done wisely. I did interval running. I trained on a paved track in a nearby park. My legs started to hurt. Then I tried to start running on dirt roads. The pain disappeared. I just want to say one thing - just noI know of no weight loss system that is more effective than interval running with a belt! "
Running or cycling, jogging on the street or running in a place to lose weight, with or without a belt, in the morning or in the evening - the choice is yours! Adhere to the correct system of distribution of physical activity, a healthy lifestyle and diet, and your body will delight you with its beauty and harmony.