Slimming jogging

Jogging does not require special equipment and tools, so this sport becomes available to everyone. Find out how and when to run to shed the extra pounds and beautify your shape!

Many of the inhabitants of planet Earth dream of losing weight quickly and fixing their bodies. Jogging is a useful, cheap and effective way to lose weight. To get started, every beginner needs to learn a lot of rules and recommendations for such workouts, but if you take into account all the features of the exercises, you can tighten your muscles, strengthen your body, and most importantly, lose weight noticeably.

Tips for running efficiently

Running is a great way to painlessly and effectively shed excess pounds and restore your body to a normal wheelbase. To organize the most useful and productive workouts, you need to follow a few rules to help make them easier and more enjoyable.

How to run properly for fast weight loss?The following rules must be observed during classes:

• An hour before entering the field, the body's carbohydrate reserves must be replenished.
• Do not drink a lot of water while running.
• Breathe calmly and moderately.
• You must maintain the correct posture while jogging.
• The legs are always slightly bent at the knees.
• You do not need to move your arms while moving, but you should not force or press hard on your body.

With simple running activities, you can start losing extra pounds in less than a month. Simple rules to follow during your workout will help you run efficiently and safely for your health.

The weight loss value of the run

People who want to lose weight ask a thousand times a day: how to run to lose weight? At what time of day is it worth practicing in the morning or evening? How often should I exercise?

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

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

Why is jogging so useful for weight loss?

1. Almost every muscle group works while running, and being overweight acts as a kind of weight.
2. Muscle work initiates the process of burning adipose tissue.
3. Running does not require much prior preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise that is genetically with us. Safe, natural, affordable and suitable for all ages.

Running myths

Many who have started training or are simply interested in jogging to lose weight have already heard unusual and contradictory statements about training. The following myths are distinguished:

• You must run on an empty stomach.This statement cannot be correct because the body needs pre-nourishment in all cases. Nutrition experts and trainers recommend that you consume a small dose of complex carbs half an hour before running so you can move your stomach and increase your productivity.
• Jogging promotes the accumulation of leg muscles and does not trigger fat burning in the legs.There is no separate method for weight loss on the lower limbs alone, running should be combined with whole body training for fast weight loss.
• The more relaxed you run, the faster you burn fat.The rapid rate of "wear and tear" forces the body to consume more oxygen than during quiet movement, and the body needs much more energy for this process.
• In terms of weight loss, morning jogging is healthier than afternoon or evening activities, but this approach can cause problems in the work of the cardiovascular system, because a sharp awakening and a heavy load on the heart can not have a positive effect on the human body.

Contraindications

Running may seem like the safest way to lose weight, but it’s not.

Training is contraindicated for the following indicators:

• workplace disorders or cardiovascular disease;
• musculoskeletal injuries;
• flebeurism;
• blood diseases;
• pregnancy;
• breast-feeding;
• hypertension;
• vision problems, retinal diseases.

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

• You do not have to follow your breathing rate while driving. Inhalation and exhalation are best done naturally, as oxygen overload causes dizziness, weakness, and high blood pressure.
• Some beginners may experience mild asthma early in the class. To avoid unpleasant suffocation, doctors recommend that you walk and run in woods or on special training tracks that are far from highways.
• Avoid jogging on paved sidewalks. When running on asphalt, a strong impact load occurs, which can cause damage to the joints and spine.

Be sure to review your diet and lifestyle before starting classes. To lose weight by jogging, you need to give up alcoholic beverages, sugary and fatty foods. You should also organize a regular sleep schedule.

How to learn to run properly

It is especially important to follow safety precautions to start jogging people who are in excess, because very heavy weight leads to an increase in the load on the muscles and joints while jogging.

Beginners are advised to follow a few principles that will make your workout and enjoyment run easier:

• If you haven’t played sports before or taken a long break, you can’t start running right away. It’s best to take a few days to race and then gradually combine the walk with a light jog.
• Plan an hour for walking. You need to keep moving to lose weight effectively. Even simple freestyle walking helps you lose weight.

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

How to start

To understand how to start running correctly for a beginner, you need to determine the rhythm and initial load required. The following training rules are widely applicable for beginners:

• The frequency of classes is 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 repels moisture and stimulates the fat burning process.
• It is advisable to combine regular jogging with a race walk. This approach improves endurance, allowing you to increase your mileage in a month.

In order to get involved quickly in the training process, beginners are also recommended to run according to a pre-arranged program. By following a plan, you can overcome physical stress from the beginning and then enjoy running.

How to breathe properly

Normal breathing during exercise can reduce the strain on the cardiovascular system and increase the flow of oxygen to the muscle tissue. This process increases physical activity and improves running efficiency for weight loss.

How to breathe properly in class? There are many simple rules for breathing, but each is conditional, all because this process is strictly individual to each person.
During normal speed running, the human body begins to consume many times more oxygen than in normal life, so improper breathing can cause problems with lung function and, consequently, health problems.

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

1. A smooth breathing process that is optimal for quiet jogging in the park or on special trails. In this case, you need to breathe, starting with the pace of the run. Breathing is considered optimal: deep inhalation, 2-3 steps, exhalation.
2. Interval or sprint training. In such competitions it is impossible to control breathing, in such a situation one must try to compensate for the lack of oxygen with deep breaths and sharp exhalation.

Interestingly, in school age, almost everyone was taught to breathe when they run through their noses, but this statement is controversial.

Breathing through your nose is good for your health, but depending on where you run, you need to combine methods of getting air into your body.

How much time and how much to run to lose weight?

Conditionally, running training can be divided into breakfast and evening. However, everyone should set an alternative time for the lessons. You need to get used to the gradual running, clearly defining the load, speed, and distance you can overcome in a given amount of time.

Morning

Morning jogging allows you to recharge your energy throughout the day, but you can’t actively do your morning workouts because a heavy load causes your blood pressure to rise, leading to fatigue and disruption of your cardiovascular system.

The time of a morning jog should not exceed half an hour, as this time allows the body to wake up without causing undue stress.

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

• Classes should be started no earlier than half an hour after waking up, in which case the body will not experience a heavy load.
• Be sure to warm up a little before running. Stretching exercises are great exercises for your body.
• You can't eat anything before you lose weight in the morning. Breakfast should only be taken 15-30 minutes after the end. However, training on an empty stomach is bad for your health, so be sure to drink a glass of water after waking up.

Do not tap the internal clock. Choose the training time that suits you best.

In the evening

The evening hours are a great alternative to unloading for those who don’t spend all their energy during the work day.

You can run on any schedule in the evenings, but there are some rules to follow in all cases.

• You must eat before jogging, but no later than two hours before.
• It is best to go out to the field immediately after work, as it will be very psychologically very difficult to force yourself outdoors after returning from work, having dinner and resting.

Running techniques

How to choose a jogging technique to lose weight? Of course, it’s best to try all the methods and types first and then choose the right one. The secret to success in running weight loss lies not only in following all the rules of your workout, but also in the enjoyment you should have during your workout.

In any case, you need to run so that you don’t get tired or drowned, meaning you have to start training with a gradual increase in load, and a wide range of running programs allows you to improve your own workout. system.

Jogging

Everyone knows the benefits of jogging to the body. Natural movement and even breathing help reduce appetite, burn fat faster, and act as a relaxing element.

It is difficult to explain how to jog properly, as such jogging is based on a person’s natural and calm movement.

There is one such running technique for beginners, designed for three months of training:

1. Jogging takes place three times a week. First warm up for 10 minutes, then jog at a free pace for 10-15 minutes. You will then need to accelerate your pace, run up for 10 minutes, or increase your speed slightly. Stop jogging with a 15-minute leisurely stroll.

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

   • Training 1: warm up for 10 minutes, jog for half an hour, stretch for 10 minutes.
   • Training 2: 10 minutes walk, 15 minutes fast walk, 10 minutes run, 5-10 minutes walk.
   • Training 3: warm up for ten minutes, run for 10 minutes, work with rope for 5 minutes, walk for 10 minutes.

3. In the third month, the training is also combined:

   • 1 hour: 10 minutes warm up, 40 minutes jogging, 5-10 minutes walk.
   • 2 hours: 10 minutes warm up, 20 minutes jogging, active and relaxed jogging alternately.
   • Lesson 3: walk 5 minutes, run 10 minutes, walk up 15 minutes, jogging 5 minutes, walk 10 minutes.

Shuttle service

The transfer is a short-term run that does not exceed a distance of 100 meters. At least once in his life, every person has undergone a pendulum in school physical education, the distinguishing feature of which is that he has to suddenly stop and touch the boundary mark or avoid any obstacle while running.

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

Sprint

Sprint - running short distances at maximum speed. Doctors do not recommend just sprinting for weight loss, such exercises should be incorporated into interval training.

The smooth running in which one gives the best allows one to lose weight fast. However, it should be noted that sprinting results in a strong cardio load that can negatively affect heart function.

The sprinter program is usually structured as follows.

• Warm-up 15-20 minutes: easy jogging, stretching, obstacle course can be built.
• Training: The sprint race can be from 100 meters to 2-7 kilometers. For beginners, running 300-500 meters is recommended.
• Ending the session is 10-15 minutes: an important moment in any jogging, as proper "cooling down" will help stretch your muscles and get rid of painful feelings. Finish with a quiet jog or a full body stretch.

Never ignore a warm-up and finish a workout as these will help increase performance and improve your fitness accordingly.

Interval workouts

Interval jogging is the most effective way to shed excess pounds because even after a workout, the body continues to destroy fat deposits, converting them into energy.

How is interval training structured? You can do interval jogging outdoors or on the treadmill. To do this, you need to define the running technique and divide the route into time intervals in which to increase and decrease the load. For example: jogging 50 meters, after 150 meters maximum speed and 100 meters of sports walking.

Short distances

Short-term running is popular with weight loss users because it doesn’t take much time and the effect is achieved as quickly as possible. Short-term training includes:

• sprint races;
• shuttle service;
• interval classes.

No run-based diet is complete without them.

Workouts that involve a heavy load allow the body to "dry out" quickly, as well as build muscle mass, so athletes and bodybuilders often run in the short term.

Long-term

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

Running long distances improves endurance. You will need not only desire but also perseverance and the right calculation of strength to master long journeys.

Basically, long journeys can be overcome by jogging, but charging and interval training elements are often added to classic jogging for more effective weight loss.

Where to run?

There are a number of running techniques that can help you lose weight quickly, but it’s important to know where and on what surface to run. The following types of training exist:

1. Tread:one of the most effective ways to lose weight. This training method allows you to quickly gain muscle mass and lose weight. Jogging is often combined with body rolls to increase sweating.


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

   • In the stadium:athletes who have the opportunity to train in a stadium are incredibly lucky, as these seats are equipped with a special rubber coating that softens the impact force of the legs while running and prevents the shoes from slipping. Also, it’s always easier to organize a jogging schedule in stadiums, all because there will be like-minded people running around with you who won’t let you relax.
   • Asphalt:the most common activity, as it is quite difficult to find a jogging spot in a city. Because doctors do not recommend running on an asphalt surface due to the possibility of joint injuries, those who do not have the opportunity to train in a park or stadium may want to purchase special shoes that will relieve the impact force.
   • With dog:a fun and enjoyable way to lose weight and walk your pet. In such a situation, there is no need for a group of friends and acquaintances, because the dog still has to be taken outside. The calm coexistence with a fluffy companion keeps you in shape.

3. In place:This method is great for shy people, as such a jog can be done without leaving home. In addition, jogging locally can replace warm-up before a long run.

   

   The workout is done as follows: you must first walk a little in the room quickly and only then start running. There are two ways to run it locally:

   • raising the knee high;
   • touching the corners of the back of the thigh.

   Endurance jogging at home allows you to lose 5 pounds in a week.

treadmill

Don’t forget about treadmill exercises. You can set up this great machine at home or use it at your local gym.

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

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

The lesson outline is as follows:

• warm-up 10 minutes - walk at a leisurely pace;
• five-minute run on a 6-7 degree slope at 5-6 km / h;
• downhill running at 10 km / h;
• movement no speed limit 3 minutes.

This cycle is repeated 5-7 times, depending on the athlete's fitness. Based on your beginner’s athletic performance, you can develop an intense workout program yourself that any coach from the gym can help with.

Jogging diet for men and women

Beginner athletes are often interested in the question of why girls need to put more effort into losing weight than men while jogging.

The answer to this question is simple: the stronger is not genetically more prone to running.

Men have stronger joints, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. Because of this, members of the stronger sex are more likely to tolerate physical activity and are less likely to see a doctor for joint problems.

In women, the center of gravity is located below the waist, which makes the offspring more stable, and the extra pounds are located all over the body, resulting in the appearance of cellulite. In order for girls to lose weight fast, doctors and educators recommend that they do 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, special attention should be paid to the choice of running technique and training location.

Slimming legs and abdomen

Running as a way to lose weight in the legs and abdomen is another myth because jogging is effective in losing weight all over the body, not just a certain part. Of course, with exercises you can pump up your legs, buttocks and abdomen, but along with this muscle mass, all the muscles in your torso and arms are activated.

In order to burn fat while running, experienced athletes need to buy special sportswear and shoes. Elastic warm-up pants keep moisture away, increasing perspiration, while soft, shock-absorbing sneakers not only reduce the compressive load on the joints, but also increase the spring effect.

If you are serious about jogging to lift your belly and reduce your leg volume, you need to develop a proper nutritional system. If you continue to eat as usual, the extra pounds will lose weight very slowly, and you will only gain weight after six months or even a year.

It is important to know that to lose weight and increase muscle mass, you need to burn more calories than you consume. Therefore, before you start jogging, make a meal schedule with calculated calories.

In addition, "harmful" foods should be removed from the diet. These include:

• fast food;
• frozen food;
• pastries;
• sweet;
• Preservation.

Adherence to a fractional diet is very important for weight loss during exercise, as the body does not devote much energy to digesting and assimilating food.

It is important to note that in order to burn fat effectively, do not eat too much before training.

Running after 50

It is difficult to start running at any age: however, the younger the human body at 20, 30 and 60, the easier it is to tolerate and "get used" to physical activity. But don’t despair and reject this idea to improve your body’s health. even at the age of 50, it allows for painless weight loss, restores heart function, and prolongs life for decades.

How do we start running in old age, and most importantly, how do we do it right? If you are past 50 years and have an idea to start jogging, the first step is to go to a doctor and find out if there are any contraindications to such loads.

Experts advise seniors and beginners who are heavy to start with active walks in the fresh air. Such an exercise can be performed daily until the body becomes accustomed to the increased load. You then need to take a sporty step.

The point is to increase the load smoothly without trying to achieve results for the younger generation.

There is a technique for "entering" running in old age. The essence of the system is this: you have to walk daily for nine weeks, increasing your pace and distance, so if you start training from 300 meters and go through it in 5 minutes, you will have to overcome 350 next time. meters at the same time and so on. You can do 4-5 kilometers without stress. After overcoming the two-kilometer route, the clock can be started with the same system.