How to run to lose weight?
Jogging is one of the most effective ways in the fight against excess weight. Exposure received while Jogging, is distributed evenly on all muscle groups, heart rate and breathing increase, metabolic processes begin to flow harder and faster, the fat burned. Lost not only weight. The legs of a runner gain relief, the body becomes graceful, but not pumped.
One desire and your daily run is not enough. You can run and the mornings and evenings, but not to achieve any visible result. Importantly, not just to run, and to do this by certain methods.
What is the benefit of running?
This kind of activism:
- comprehensively strengthens the muscles of the body;
- enriches the blood with oxygen;
- increases vital capacity of lung tissue;
- strengthens the heart muscle and blood vessels;
- increases strength and endurance of bones.
Multifaceted impact positive impact on health, and on health.
Why run fail?
When daily run from 15 to 20 minutes do not lead to the fat burning man disappointed in where he just stops to do. To a similar fate befell not the beginner, it should be clearly understood that these circuit training is inefficient. This is due to the physiological characteristics of the human body that are impossible to "trick"the.
Jogging, characteristic feature of which is low speed, requires a certain amount of energy. It is taken from the glycogen — stored sugar in the liver on an "emergency" case, that is when the body are additional load. Its resource is sufficient to provide from 30 and up to 40 minutes of activity and replenishment of the muscles.
Short lesson leads to the fact that glycogen is consumed only partially, and then completed with taken food. And since glycogen is not fully developed, the fat not used as energy source. Therefore, weight reduction is not happening and the weight is not reduced.
How to run to lose weight
Activation of fat as an energy source, usually occurs during the blood flow and increase oxygen concentration in the area of fat. This process is accompanied by heavy breathing and fatigue.
And to achieve the burn fat when running, the duration of Jogging should be at least 50 minutes. This will allow the metabolism to switch from glycogen to fats. To run more than 95 minutesis also not recommended. Refractory fats are broken down rather slowly. And if load will be more prolonged, energy may not be enough, and replenished it will start from the protein, resulting in the loss of not only fat but also muscle mass.
What to do when there is no time for a long run?
Alternative to prolonged training, if the opportunity to run for an hour no, it will be interval running. It is suitable for those who do not smoke, do not have problems with the cardiovascular system. This is due to the nature of the training. They are accompanied by enormous stress on the blood vessels and heart muscle. However, doing interval running, you can achieve stunning results.
The essence of interval running involves alternating periods of maximum load with intervals of rest. The recommended interval distance is one hundred meters:
- the first interval is held active step to stretch your ligaments and muscles by increasing the blood inflow;
- second interval run jog tuning breathing;
- the third interval sprint run with maximum efficiency, that is, in the high-speed pace, and then go for a jog.
When breathing at an easy pace recovered again begin to run the sprint. The whole workout after the warm-up is the change of light and intense run.
Use interval run
Hundred-meter sprint jog is accompanied by specific physiological processes, thanks to which the number of calories burned is huge. Passed sprint sprint completely breaks down glycogen in the liver, and the subsequent transition to a lower speed restores its reserves due to the breakdown of fatty tissue.
Sprint not only actively consume glycogen, but also promotes increased blood flow to the muscles that accompanies intense fat oxidation with the simultaneous release of energy, stock up that begins in the form of carbohydrates. Interval running is a duration of 20-30 minutes exhaust runner completely, and fats continue to be burned.
According to some reports, after high speed running, burning fat is still around 6 hours. While muscle mass is unaffected.
Contraindications to run
The benefit of running is invaluable for the body and figure, but there are certain health indicators, which cannot be neglected.
Run contraindicated in the presence of spinal diseases, trauma, acute diseases, varicose veins. Ifto neglect these recommendations, after Jogging the patient's condition may significantly worsen and the disease to worsen.
To abandon Jogging for women during pregnancy. Sprint is completely contraindicated during lactation. During intensive exercise in releasing lactic acid. It can make the milk taste unpleasant for a child.
The best place for Jogging
You should not run in close proximity to major highways and businesses, the air around them is saturated with chemical secretions. Asphalt is not the best option. It is quite traumatic, causing severe fatigue. It is best to run on a special coating of stadium. If this is not possible, on gravel paths and forest Park.
Where to start training?
The first two weeks of training should focus on building up time and speed. This period is suitable for testing of different methodologies to choose the best for yourself.
Clothing and shoes should be comfortable and designed for running. If the feet will be uncomfortable, it will add load on the muscles of the legs, will cause unnecessary fatigue.
You should breathe with your nose. The mouth breathing dries the throat and causes thirst. Drinking during runs is possible, but small SIPS and often, only special drinks or non-carbonated water.
Need to run only in a good mood, but to keep the tempo and mood — rhythmic music. Training through the power and with a bad mood will not bring effect.