How to run to lose weight
Running is an effective way to get your body in order. In addition, it has a beneficial effect on the work of the cardiovascular system, relieves depression, and helps the body get rid of toxins. In order for the result to be noticeable faster, you need to adhere to certain rules, which we will discuss below.
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How to run properly
The most important thing is the beginning. You should not run marathons from the early days. If you have not been involved in sports before, start with a brisk walk, gradually increasing your pace, and go to slow running... By increasing the load gradually, you do not injure your joints.
For beginner athletes, we recommend that you conduct a test that will tell you whether you are working or cheating. While jogging, try to read your favorite poem or tell something, if this does not cause any difficulties for you, then you are not working at full strength.
However, you should not rush from one extreme to another. You don't need to suffocate during training either. The ideal load for the body is considered if, while jogging, you can pronounce short phrases.
When is the best time to run
When is the best time to train, everyone decides for himself, relying on his individual biological clock. But I would like to note that for weight loss, morning jogging is better suited, it is at this time that fat mass is burned with greater intensity.
Experts do not recommend exercising every day, the body must recover after each load, so it is better to run every other day.
Start with a 20-minute run, each time increasing the duration of the session. If during the run you are tired or out of breath, take a quick step, after a little rest, continue to run. Over time, this rest should become shorter and shorter, and the duration of the sessions should increase.
Here are some tips to help you reschedule your workouts and see the benefits faster:
- if your goal is to lose weight, then jogging 6-6.5 kilometers per hour is ideal for implementing your plans, while the heart rate should not exceed 140 beats per minute;
- start with small distances, up to one kilometer, increase the distance over time;
- a windproof suit during exercise will help you get rid of excess moisture;
- do not forget about food, if dieting is difficult for you, just exclude spicy, salty, fatty, fried and sweet foods from the diet;
- drink plenty of water.
How to run properly in winter
Some people think that you can only run in the summer, but if you approach the issue correctly, winter jogging is also quite effective. In addition, they not only strengthen the body physically, but also temper it.
In winter, it is much more difficult to maintain balance during training, so special attention should be paid to shoes. Choose sneakers that will not slip or “tan” at low temperatures.
During training, do not be distracted by extraneous topics, if in summer it is permissible to dream while jogging, then in winter this can lead to injuries.
Do not forget about warm-up, in winter this must be done first in a warm room, then the likelihood of injury is minimized.
In addition to shoes in the cold season, you need to choose the right clothes. Many people use thermal underwear that does not hinder movement and additionally warms the body. But the jacket must necessarily have a windproof effect.
In winter, you should not increase the load to the maximum, the main goal of such jogging is recovery.
It is very important at this time of the year to breathe correctly, inhale through the nose, exhale through the mouth, do not deviate from this point, even if you are very tired, it is better to rest a little, otherwise you can chill the respiratory system.
After a workout, it's good to have a cup hot herbal tea, but in severe frosts you do not need to run, it is better to spend workout at home.
Slimming jogging
As we wrote above, in order to lose weight, it is better to train in the morning, but evening classes will not bring bad results if they are regular. Exercises that need to be performed after the main workout will help enhance the effect of jogging. Here are several options for such activities:
- run with a maximum acceleration of 25 seconds, then for two minutes perform low jumps: it is enough to make 3-4 approaches;
- do 30-40 squats or lunges;
- do the bar for 30-40 seconds;
- don't forget about stretching.
You can eat after jogging in 2-2.5 hours. During this time, the body will recover and will be ready to eat.
If you have chosen running as a workout, then tune in to the positive, pick up some incendiary melodies, and go ahead ...
