Many people believe that jogging is the most effective way to lose weight. Whether this is true or not and how to run properly to lose weight, we will learn from experts and people who have lost weight through this sport.
Exercise is always considered the most effective way to lose weight. They allow you to fight overweight by burning a large number of calories in a way that is safe for the body. Dieting is the breakdown of fat accumulated in the stomach and sides through proper nutrition. When the subcutaneous residue disappears, the skin will sag and the body will not have the shape you dreamed of. So jogging to lose weight is exactly what you need!
How many calories are consumed?
How many calories are burned when running? In just one measured hour of jogging or running up stairs, the body will lose up to 1/3 of the calories in an average 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 draw the conclusion that with regular jogging, youwill reduce the maximum number of kg in a short time.
Burn calories while running. Table
| Running style | Weight / kg) | and energy consumption (kcal/h) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| Measured | 412 | 465 | 525 | 580 | 635 |
| Period | 665 | 798 | 931 | 1060 | 2033 |
| In step | 645 | 774 | 903 | 1029 | 2002 |
How to start running again from the beginning
For every beginner, it is recommended to create a jogging program to lose weight. In addition, important nuances should not be forgotten.
Basic rules
How to jog to lose weight? So follow the rules:
- Beginners are taught to run at least 3 times a week. Each run is 30 minutes. As soon as you feel comfortable with this load, switch to 45 minutes. You can increase the number of sessions to 4 weekly repetitions. How much you need to run to lose weight in the future is up to you.
- Doctors argue about whether it is harmful for a person to jog in the morning or not. Many studies prove that jogging in the morning is beneficial for weight loss. The explanation is simple - at this time of day there is an extremely small amount of glycogen in the human liver. Therefore, the body has to look for additional sources of consumption, one of which is accumulated fat. Therefore, when jogging in the morning, the maximum amount of fat is burned. However, if you can't run in the morning, practice in the evening. Such activities will also be beneficial.
- Before jogging (including climbing stairs), warm up. This will warm up the muscles, regulate breathing to the desired rhythm and prevent sprains.
- To exercise, choose clothes that don't restrict movement and sneakers with comfortable soles.
- You should not run on asphalt or concrete roads. This should be done in specially designated places (for example, on rubber surfaces of stadiums, dirt or grass).
- Buying a heart rate monitor will allow you to monitor your heart rate throughout the activity.
- You should not start running too fast. Feet should not be too far off the ground. You should not try to touch your heels to your buttocks and you should not raise your knees. This technique will be useful to you in the future, when your body gets used to the stress and you can move on to more intense training.
- You need to breathe through your nose. Listen to your body, grasp the rhythm and adjust your breathing. It will be difficult for beginners to get used to this technique, but they need to try it.
- After jogging, do not stop suddenly. Start at a fast speed, gradually decreasing the speed. This is the only way you can give your heart a chance to calmly adjust to a different rhythm.
- At the end of your workout, do some stretching. In the evening, you can take a relaxing warm bath or soak your feet.
- To avoid missing a workout in bad weather, workout 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. Jogging to lose weight on the spot in your own apartment is equally effective for beginners. Simply opening a door or window to let fresh air into the house is enough. Additionally, you can run up the stairs when it's not possible on the street. The main thing is to breathe properly.
Running program for beginners. Table
| A week | Running plan: run - walk [- run] (minutes) |
total time Workout (minutes) |
|---|---|---|
| first | twelfth | 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 |
| ten | 20 - 0 | 20 |
Correct heart rate when running
To know if you're risking your health, measure your pulse before and after a run. Especially when you start training from scratch.
Recommendations
- Normal running heart rate for a trained person should be 120-130 beats per minute. A beginner should strive for this.
- Remember to measure your heart rate after running for 15-20 minutes. It should be equal to what was observed before training.
- You should also use a heart rate monitor during exercise to monitor your heart rate. When running, the heart rate should not increase more than 140-150 beats per minute (increase compared to 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, heart rate can exceed the permissible norm even with slight acceleration. Don't worry, with regular practice you will gradually learn how to run with a low heart rate. Until this happens, do not increase the intensity of movement, even if you are almost walking and this load seems very simple to you.
- Adjust the question of how much you need to run to lose weight based on your heart rate index. Exercising every other day for 30 minutes (with added intensity) will soon yield results for both cardiovascular training and weight loss!
Remember that if you ignore your heart rate when jogging, you may be unintentionally wearing out your heart muscle rather than strengthening it.
Heart rate standards when running according to age. Table
| Year old) | Optimal heartbeat contractions (per minute) |
Maximum frequency heartbeat (in one 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 |
Morning and evening running times
Maximum efficiency can be achieved when running in alternating load mode with a belt around the waist. That is, a slow rhythm is occasionally interspersed with acceleration. At the same time, fat in the abdomen and sides disappears very quickly. In half an hour of jogging, a marathon runner can lose up to 300 grams, and at mixed speed - up to half a kilogram. The calories burned each day during interval running cannot be used to walk or do any other type of exercise.
Benefits and rules
Interval running has another advantage - a slightly increased load makes it possible to effectively work the muscles of the abdomen, calves, thighs and buttocks. In this case, this is a great alternative to expensive exercise equipment and trips to the gym. The duration of jogging 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 evening at least 3 times a week for 20 minutes.
- Only run in the morning after exercising, not before.
- Gradually increase your time and decide how much running you need to do to lose weight.
Interval running for weight loss is a series of daily activities and exercise intensity. A special system has been developed for beginners.
advice
The sequence of actions for intermittent running is as follows:
- You need to start your weight loss workout by wearing a weight loss belt (if you use one).
- Run slowly for 5 minutes, switching from brisk walking to jogging.
- Next, accelerate 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 have no strength left and want to stop, run as slow as possible but don't stand still. When moving up the stairs, try not to stop, take one step.
- As soon as you feel your heart rate and breathing return, run at a moderate pace.
- Now speed up again and repeat the whole complex again.
Interval running program for weight loss. Table
| Time | Payload |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | Walk at an average pace |
| 3: 01 – 4: 00 (1 minute) | Brisk walking |
| 4: 01 - 5: 00 (30 seconds) | Jogging |
| 5: 01 – 5: 30 (1 minute) | Brisk walking |
| 5: 31 – 6: 00 (30 seconds) | Jump in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 minute) | Brisk walking |
| 7: 01 – 7: 30 (30 seconds) | Jump sideways in place, feet together |
| 7: 31 – 8: 30 (1 minute) | Brisk walking |
| 8: 31 - 9: 00 (30 seconds) | Jogging |
| 9: 01 – 10: 00 (1 minute) | Walk at an average pace |
Reviews left in large numbers by people who have undergone interval jogging for weight loss say that the results are impressive. According to some reports, you can lose weight up to one kilogram per week with the help of such training.
What to eat and drink when jogging?
Particularly impressive results await you if you adhere to proper nutrition. If you start jogging to lose weight, your food must be selected taking into account certain characteristics of this type of training.
Tips and tricks
- It's best not to eat anything before exercising. How many calories does jogging burn if you eat? Do not have! When you finish eating, your body begins to process the glucose from your stomach, leaving no stored fat behind. Additionally, exercising on a full stomach can be uncomfortable and even harmful! If you are very hungry, snack on low-fat 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.
- Do not drink alcohol during and immediately after exercise. You should drink 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 like.
- You should eat no earlier than 2 hours after cardio.
- Remember to eat protein-rich foods after your morning jog. Food from a sports nutrition store will also work. The amount of protein consumed should not be less than 0. 5 and not more than 0. 7 g per 1 kg of weight.
- If you run in the evening, to lose weight quickly, it is better to have a light dinner (for example, vegetable salad with chicken breast and kefir).
- Foods that include fat are not recommended.
Recommended and prohibited products
The following foods will provide energy for the body every day (foods should only be consumed after exercise):
- Drying fruits;
- natural honey;
- tomato juice (freshly squeezed);
- pasta (you need to cook it so it's still slightly moist);
- rice (any);
- yogurt (preferably homemade).
Eliminate the following foods from your diet:
- bean;
- whole grains;
- potatoes (in any form);
- fatty and fried foods;
- sweets and baked goods;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushroom;
- Spinach.
All other vegetables and fruits are welcome.
Running belt: benefits for weight loss
Running (including climbing stairs) involves active physical activity, which leads to the breakdown of fats and the release of huge amounts of heat energy. To cool down a hot body, the body may begin to sweat. Liquids help keep us from overheating.
The weight loss belt is designed to heat the body in places where excess fat is needed. The same thing is that the cling film is wrapped around the thighs and abdomen, therefore, when jogging, fats are more actively decomposed under the influence of heat.
The principle of operation of the device is very simple - the body realizes that it cannot cope with the cooling function, so it begins to sweat more. At the same time, fat is broken down much more actively, helping you lose weight faster.
The belt is especially useful for people who run intervals to lose weight and run up stairs to lose belly fat. Additional load will be the contraction of the abdominal muscles when running. This will enhance the effect, helping to remove fat deposits and tighten the skin of the abdominal area.
Running or cycling: which is better for losing weight?
Many people prefer both methods to maintain their fit figure. Reviews of people who have lost weight differ on this issue. Everyone chooses what they like best. However, it is necessary to focus on the benefits of each type of training.
Benefits of cycling
- Cycling is a less dangerous sport than running.
- When cycling, the joints and spine are not as stressed as when running.
- Cycling gives a more comfortable load to the muscles, without jerking and tension.
- You can ride a bike without fear even if you are overweight.
- Cycling allows you to exercise while seeing interesting places during your trip. This is a great tool for those who love long trips.
- Although cycling burns fewer calories than interval or regular running, you can cycle without exerting yourself for too long.
Normal driving will have a small positive effect. So to really lose weight, you need to cycle really fast.
Benefits of jogging
- Running is considered one of the best types of physical activity for human health and helps to lose weight quickly.
- Jogging down the street and up stairs uses the maximum number of muscles.
- The body burns more energy even when jogging than when cycling.
- To lose the same amount of excess weight, a runner will need 2-3 times less time than a cyclist.
Does jogging help you lose weight quickly and effectively? No doubt!
Contraindications and precautions when jogging
Intervals and any other running activities, in addition to having a positive effect on the human body, can also cause some harm. Therefore, people with the following diseases should choose a gentler way to lose weight:
- heart and blood vessel disease;
- spinal injuries and disorders;
- any chronic disease during exacerbation;
- problems with the knee joint;
- cold or flu;
- high levels of obesity;
- serious gynecological disease.
Listen to your body's state. If you feel unwell, postpone your run to the next day. Learn to differentiate muscle pain after exercise from other causes of pain. Monitor your heart rate. A fast heart rate can indicate heart malfunction.
Reviews of people who have lost weight
Reviews from people who have experienced this method can help you determine whether jogging helps you lose weight or not.
- "I don't like dieting and I'm not a marathon runner! In general, I'm a foodie. I decided to start playing sports. I didn't have time to go to the gym, so I went jogging with a friend. every morning with a weight loss belt (to get rid of belly fat). The results were impressive. In one month, I lost 4 kg, the weight I gained during the holidays, I became more breathable and fullenergy. Is it possible to lose weight by jogging? No doubt about it! "
- "I started feeling pain in my legs in the evening. First I started taking medicine, then the doctor prescribed injections. But health is more valuable so I decided to try jogging in the morning. I don'tsee any noticeable changes immediately. I realized only a month later, when I spent the whole evening without pain in my legs. Now I take my wife for a morning jog. She has lost 3kg andtrying to reduce it further".
- "Things need 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 a dirt track. The pain is gone. I just want to say one thing - I don't know of any more effective weight loss system than interval running with a belt!
Run or cycle, jog down the street or jog in place to lose weight, with or without a belt, in the morning or evening - the choice is yours! Adhering to the correct system of physical activity distribution, healthy lifestyle and nutrition, your body will please you with beauty and harmony.