Slimming jogging

Jogging does not require special equipment and devices, which makes this sport accessible to everyone. Learn how and when to run to lose that extra weight and make your body shape beautiful!

Many inhabitants of planet Earth dream of losing weight quickly and reorganizing their bodies. Jogging is a useful, inexpensive and effective way to lose weight. To start running, every beginner needs to learn a lot of rules and recommendations for such exercises, but if you take into account all the features of training, you can tighten your muscles in a short time, strengthen the body, and most importantly, significantly lose weight.

Tips for an effective run

Running is the best way to lose weight painlessly and effectively and restore your body to normal. To organize the most useful and productive workout, you need to follow some rules that will help you make it easier and more fun.

How to run properly to lose weight fast?These rules should be followed during class:

• An hour before the track, you need to replenish the supply of carbohydrates in the body.
• Avoid drinking a lot of water while running.
• You need to breathe calmly and measured.
• While jogging, you need to maintain proper posture.
• The legs are always slightly bent at the knees.
• You don’t have to wave your hand while moving, but you also can’t strain and press it hard on the body.

A simple running activity will allow you to start losing extra weight in less than a month. Simple rules to follow during exercise will help you walk efficiently and safely for your health.

The value of weight loss ran

Every day, those who want to lose weight thousands of times ask: how should you run to lose weight? What time of day do you need to practice in the morning or evening? How often should you exercise?

The answers to these questions are very simple: you need to run constantly, and most importantly, regularly.

To get rid of body fat by running, you just need to burn more calories than you eat. Today, the reality of the modern world is such that people do not have a normal life schedule: they sleep at different times, eat regardless of the time of day, in some cases do not move at all or are very physically active. . Such an imbalance in life leads to the formation of fat reserves in the body, which are quite difficult to get rid of.

Why is jogging so useful for weight loss?

1. During a run, almost all muscle groups function, and being overweight acts as a kind of weighting agent.
2. Muscle work begins the process of burning fat tissue.
3. Running does not require much initial preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise that is genetically inherent in us. It is safe, natural, affordable and suitable for all ages.

Running myths

Many people who are starting to exercise or are just interested in jogging for weight loss have heard incredible and conflicting statements about exercise. Among them, the following myths are distinguished:

• You have to run on an empty stomach.Such a statement cannot be correct, because the body needs early food in any situation. Nutritionists and trainers recommend that you eat a small portion of complex carbohydrates half an hour before a run, so that you can exercise your stomach and increase its productivity.
• Jogging promotes the formation of leg muscles and does not trigger fat burning in the legs.There is no separate method for losing weight exclusively on the lower legs; to lose weight quickly, running must be combined with training the whole body.
• The calmer you run, the faster you burn fat.The rapid rate of "wear and tear" forces the body to use more oxygen than during quiet movements, and for this process the body needs more energy.
• For weight loss, jogging in the morning is healthier than afternoon or evening activities, but this approach can cause problems with the work of the cardiovascular system, because the sudden awakening and high load on the heart can not have a positive effect on the human body.

Contraindications

It seems that running is the safest way to lose weight, but it is not.

Exercise is contraindicated for people who have the following indications:

• abnormalities in the work or diseases of the cardiovascular system;
• musculoskeletal system injuries;
• phlebeurysm;
• blood diseases;
• pregnancy;
• lactation;
• high blood pressure;
• vision problems, retinal diseases.

To run and lose weight, avoid possible health complications, doctors recommend adhering to the following rules.

• While driving, you do not have to observe any breath counts. Incoming and outgoing breathing is best done naturally, as excess oxygen causes dizziness, weakness, and increased blood pressure.
• Some beginners may experience mild asthma at the beginning of class. To avoid unpleasant shortness of breath, doctors recommend walking and running in the woods or in special training places located away from highways.
• Avoid jogging on paved sidewalks. When walking on asphalt, strong shock loads occur, which can trigger injuries to the joints and spine.

Be sure to review your diet and lifestyle before starting class. To lose weight by jogging, you need to abandon alcoholic beverages, sweet and fatty foods. You also need to arrange a regular sleep schedule.

How to learn to run properly

To start jogging for people with extra weight, it is very important to adhere to safety precautions, because a very large weight while jogging will lead to increased load on muscles and joints.

Beginners are advised to follow a few principles that will make it easier to practice and run with pleasure:

• If you’ve never played a sport before or have had a long break, then you can’t start right away by running. It is better to devote a few days to running racing, and then gradually combine walking with light jogging.
• Schedule an hour to walk. For effective weight loss, you need to be constantly on the move. Even a simple freestyle walk will help you lose weight.

Find a company or create the perfect playlist for yourself. New acquaintances will always help you not to give up and continue your studies, and good music will brighten your silence.

How to get started

To understand how to start running properly for beginners, you need to determine the required rhythm and initial load. For beginners, the following training rules can be widely used:

• Class frequency at least twice a week.
• The starting distance for jogging should not exceed 1. 5-2 km.
• Young athletes are encouraged to start running in sportswear that repel moisture and stimulate the fat burning process.
• It is advisable to combine regular jogging with race running. This approach develops endurance, which will allow you to increase your running distance in a month.

Also, to quickly get involved in the training process, beginners are recommended to run according to a pre -arranged program. By sticking to a plan, you will be able to cope with physical stress at first, and then you can enjoy running afterwards.

How to breathe properly

Normal breathing during running training can reduce stress on the cardiovascular system and increase the flow of oxygen to muscle tissue. This process allows for increased physical activity and improved running efficiency for weight loss.

How to breathe properly in class? There are some simple rules for breathing, but they are all conditional, all because the process is individual to each person.
During a run at a normal speed, the human body begins to use several times more oxygen than in normal life, therefore, improper breathing processes can lead to disturbances in lung function, and, consequently, health problems.

Depending on the running technique, there are two main types of breathing for men and women.

1. The optimal breathing process is optimal for a quiet jog in the park or on a dedicated trail. In this case, it is necessary to breathe, starting from the rhythm of the run. Breathing is considered optimal: take a deep breath, 2-3 steps, exhale.
2. Pause or sprint training. During such a race, it is impossible to control breathing; in such a situation, you should try to compensate for the lack of oxygen by taking deep breaths and exhaling sharp breaths.

It is interesting that almost everyone in their school days was taught to breathe when running through their noses, but this statement is controversial.

Breathing through the nose is good for your health, however, depending on where you run, methods of air delivery into the body must be combined.

What time and how much do you need to run to lose weight?

Conditionally, running training can be divided into morning and evening. However, each person should set an alternative time for the class for himself or herself. You need to get used to running gradually, clearly defining the load, speed and distance that you can overcome in a given period of time.

In the morning

Jogging in the morning allows you to replenish energy throughout the day, but you can not actively do morning exercises, because a high load will trigger an increase in blood pressure, which will lead to fatigue and disorders of the cardiovascular system.

The time for a morning jog should not exceed half an hour, as such a period will allow the body to get up without causing excessive stress.

To lose weight by jogging in the morning, you need to follow these rules:

• It is necessary to start classes no earlier than half an hour after waking up, in this case the body will not experience a strong load.
• Before running, make sure you warm up a little. Stretching exercises are great exercises for your body.
• Before running in the morning for weight loss, you should not eat anything. Breakfast should be done only 15-30 minutes after it is over. However, going to exercise on an empty stomach is not good for your health, so you must drink a glass of water after waking up.

Don't tap your internal clock. Choose the training time that works best for you.

In the evening

Evening classes would be a great alternative to unloading for those who don’t spend all their energy during the work day.

You can run at night on any schedule, but in any case, you must follow some rules.

• Before jogging, you should eat, but no later than two hours before that.
• It is better to get out on the track immediately after work, because after coming home from work, dinner and rest will be very difficult psychologically to force yourself out.

Running technique

How to choose a jogging technique for weight loss? Of course, for starters, it is best to try all the methods and types, and then determine which is right for you. The secret of success in losing weight by running lies not only in following all the rules of training, but also in the pleasure you should receive during the workout.

In any case, you need to run in such a way as not to get tired and not drown, that is, you need to start training by gradually increasing the load, and various types of running programs will allow you to develop your own training. system.

Jogging

Everyone knows about the benefits of jogging for the body. Natural movement as well as breathing helps reduce appetite, burn fat faster, and acts as a calming element.

It is difficult to describe how to jog properly, because such jogging is based on one’s natural and calm movements.

There are running techniques for beginners, designed for three months of training:

1. Jogging takes place three times a week. First you need to warm up for 10 minutes, then jog at free speed for 10-15 minutes. Next, you need to speed up the pace, for 10 minutes you need to run up the hill or increase the speed a bit. Finish the jog with a leisurely walk for 15 minutes.

2. Classes are also held three times a week, but jogging is combined with a variety of physical exercises:

   • Exercise 1: warm up for 10 minutes, jog for half an hour, stretch for 10 minutes.
   • Exercise 2: Walk for 10 minutes, walk 15 minutes at a brisk pace, run for 10 minutes, walk for 5-10 minutes.
   • Exercise 3: warm up for ten minutes, run for 10 minutes, work with a rope for 5 minutes, walk for 10 minutes.

3. In the third month, training is also conducted in combination:

   • 1 lesson: warm up for 10 minutes, jog for 40 minutes, walk for 5-10 minutes.
   • 2 lessons: warm up for 10 minutes, jog for 20 minutes, active and calm jogging alternately.
   • Lesson 3: walk for 5 minutes, run for 10 minutes, walk uphill for 15 minutes, jog for 5 minutes, walk for 10 minutes.

Shuttle run

The shuttle is a short-distance run that does not exceed a distance of 100 meters. Everyone at least once in his life passes a shuttle run in physical education at school, its distinctive feature is that during the run you have to stop abruptly and touch the limit sign, or run around any obstacles.

Such training allows you to develop agility and endurance, and sudden changes in speed will help you lose unwanted weight faster.

Sprint

Sprint - running short distances at maximum speed. Doctors do not recommend doing just sprints for weight loss; such exercises should be included in interval training.

A smooth run, where the person gives all the best, will allow you to lose weight quickly. However, it should be noted that sprinting produces a strong cardio load that can negatively affect heart function.

Typically, a sprinter program is structured as follows.

• Warm up 15-20 minutes: light jogging, stretching, obstacle course can be included in it.
• Training: Sprint races can be at a distance of 100 meters to 2-7 kilometers. Beginners are recommended to run 300-500 meters.
• The solution of the 10-15 minute session: an important moment in any jogging, because proper "cooling" helps to stretch the muscles and relieve you of the painful sensations in them. End with a quiet jog or a full body stretch.

Never neglect to warm up and complete a workout as it helps improve your performance and boost your fitness accordingly.

Interval exercise

Interval jogging is the most effective way to lose weight, because even after you finish exercising, the body continues to destroy piles of fat, converting them into energy.

How is interval training structured? You can do interval jogging outside and on the treadmill. To do this, you need to define the technique of the run and break the route into time intervals in which you will add and subtract loads. For example: jogging a distance of 50 meters, after 150 meters moving at maximum speed, and 100 meters running sports.

Short distance

Short -distance running is popular among those who lose weight, because it does not take much time, and the effect is achieved as quickly as possible. Close -range training includes:

• sprint racing;
• shuttle runs;
• time interval class.

No walking -based weight loss program is complete without them.

Exercise, which includes high loads, allows you to "dry out" the body quickly, as well as build muscle mass, so athletes and bodybuilders often run for short distances.

Long distance

In sports, both professional and amateur, long-distance running is the most common. It allows you to reorganize your body, improving your well -being.

Long -distance running builds endurance. To master a long path, you need not only desire, but also perseverance, and the correct calculation of strength.

As a standard, long routes are overcome with jogging, but for more effective weight loss, elements of charging and pause training are often added to classic jogging.

Where to run?

There are many running techniques that can be used to lose weight quickly, but it is also important to know where and on what surface to run. There are the following types of training:

1. Walking stairs:one of the most effective ways to lose weight. This method of training allows you to quickly strengthen leg muscle mass, and lose weight. Jogging is often combined with body wraps to increase sweating.


2. Outside:The most popular and useful form of running. You can run such classes:

   • At the stadium:athletes who have the opportunity to train in the stadium are very lucky, because these seats are equipped with a special rubber coating that softens the impact force of the foot while running and prevents the shoes from slipping. Also, in the stadium is always easier to arrange a jogging schedule, all because like -minded people will run with you, which will not allow you to relax.
   • On asphalt:the most common type of activity, because in the city it is quite difficult to find a place to jog. Since doctors do not recommend running on asphalt surfaces because of the possibility of injury to the joints, people who do not have the opportunity to practice in the park or in the stadium should buy special shoes that soften the force of impact.
   • With a dog:a fun and enjoyable way to lose weight and walk your pet. In such a situation, there should be no company of friends or acquaintances, as the dog still needs to be taken out. A quiet run with a fluffy friend will keep your body in shape at all times.

3. In place:How to do this is great for shy people, because such jogging can be done without leaving home. Also, jogging on the spot can replace warming up before long periods of time.

   

   The exercise is carried out as follows: first you need to walk a little around the room quickly, and then start running. There are two ways to walk in place:

   • lift your knees high;
   • touching the heel behind the thigh.

   Home endurance jogging will allow you to lose 5 pounds in one week.

treadmill

Don't forget about working out on the treadmill. This great machine can be prepared at home or used at your local gym.

Many people are interested in the question: how to run properly in the gym to lose weight.

The answer is quite simple: you need to develop an interval training system.

The teaching scheme is as follows:

• warm up 10 minutes - walk at a calm pace;
• a five-minute run at an inclination of 6-7 degrees at a speed of 5-6 km / h;
• running without leaning at a speed of 10 km / h;
• non -speed limit movement 3 minutes.

This cycle is repeated 5-7 times, depending on the fitness of the athlete. You can develop your own intensive training program, based on your initial athletic performance, and any coach from the gym can help you.

Jogging to lose weight men and women

Often, novice athletes are interested in the question of why, while jogging, do girls have to put in more effort to lose weight than boys?

The answer to this question is simple: the stronger sex is genetically more likely to run.

Men have stronger joints, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. For this reason, stronger sex is easier to tolerate physical activity, and less frequent visits to the doctor because of joint problems.

In women, the center of gravity is located below the waist, which makes them more stable for childbirth, and the extra pounds are located throughout the body, resulting in the appearance of cellulite. To lose weight fast for girls, doctors and coaches recommend doing fitness or yoga, where all kinds of movements are aimed at maintaining balance.

In any case, the fair sex should not give up jogging, but when choosing this weight loss system, you need to pay special attention to the choice of running techniques and training venues.

Slimming legs and abdomen

Running as a way to lose weight on the legs and abdomen is another myth, because jogging is effective for losing weight on the whole body, and not just on certain parts. Of course, with the help of exercises, you can pump your legs, back and abdomen, however, along with this muscle mass, all the muscles of the body and arms are activated.

To burn fat while running, experienced athletes are advised to buy special sports clothes and shoes. Elastic sweat pants retain moisture, increase perspiration, while soft and shock -absorbing shoes will not only reduce the compressive load on the joints, but also increase the elastic effect.

If you are serious about jogging to enlarge your stomach and reduce the number of legs, you need to develop a proper nutritional system. Because if you continue to eat as usual, the extra pounds will disappear very slowly, and you will achieve results in losing weight only after six months or a year.

It is important to know that in order to lose weight and gain muscle mass, you need to burn more calories than you eat. Therefore, before you start jogging, you should create a meal schedule with calories counted.

Also, "harmful" foods should be removed from the diet. This includes:

• snacks;
• frozen food;
• Bakery products;
• sweet;
• conservation.

Observing a fractional diet is very important to lose weight while playing sports, because the body does not spend much energy to digest and assimilate food.

It is important to remember that in order to burn fat effectively while running, you should not overeat before exercising.

Running after 50

It is difficult to start running at any age: at the age of 20, at the age of 30 and at the age of 60, however, the younger the human body, the easier it is to tolerate physical activity and "get used" to them. But do not give up and reject this idea to improve the health of the body. Running, even at age 50, will allow you to lose weight without pain, restore heart function, and extend your life for decades.

How to start running at an advanced age, and most importantly, how to do it right? If you are over 50 years old and have an idea to start jogging, the first step is to visit a doctor and find out if you have any contraindications to the load.

Experts advise people in old age and beginners with very large weights to start with active walking in the fresh air. Such exercises can be done every day, until the body gets used to the increased load. After that, you need to move on to a sporty move.

The main thing is to increase the load smoothly, without trying to achieve the results of the younger generation.

There are techniques for "getting" into the run for the elderly. The essence of the system is as follows: for nine weeks you have to walk every day, increasing the pace and distance, that is, if you start training from 300 meters and go through it in 5 minutes, then the next time you have to overcome 350 meters in the same time and so on. After all, you will be able to walk 4-5 kilometers without stress. After overcoming the two -kilometer route, you can start running classes using the same system.