Burn fat and lose weight by running

Many think of running, only when you allow yourself to relax in terms of food. That is, the main motivator is eaten piece of cake or a few glasses of wine and so on. Sometimes these holidays are prepared in advance: we run before the scheduled feast. But will it be effective? We offer you to familiarize yourself with useful information about running and burning fat.

In the body to start the fat burning process, maybe we can start with a morning workout on an empty stomach? You may want to choose a relaxed Jogging that will allow you to stay in the right "zone"? And if you want to lose weight, then intense sprinting is the ideal solution? In this article we'll look at the answers to these questions.

What is the fat burning?

The human body has the ability oxidation and fat burning. The latter is used instead of carbohydrates as fuel. This process is the aerobic decomposition of fat occurs under the influence of oxygen. Simply put, fat in great quantity is burned when active (running, Cycling sessions, Nordic walking), resulting in saturation of the body with oxygen.

When this happens, and fat loss?

In the bulk pending fat is burned during low-intensity physical activity. The better your form is, the more fat is involved in the digestive process. Also plays the role of the duration of physical activity: the longer, the more fat is oxidized.

Fat burning during running

Is the process of fat burning takes place, usually at a comfortable pace run. According to experts, theoretically, if the selected tempo will sound without tears to support eight hours, and it is optimal.

In addition, the benefits of running, the body receives not only during training but also after it, as it continues to burn fat for another two or three hours at the end of the run. For weight loss also recommended in this period not to eat, it is best to limit fluid intake and maybe a small amount of protein.

Jogging on an empty stomach

If the shape and state of health allow Jogging at a slow pace before Breakfast, which accelerates metabolism and facilitates fat burning, you must follow these rules:

• The morning run need to do on an empty stomach. The maximum length of run is 40 minutes.
• Limit oxygen consumption is approximately 50-60%. To determine the optimal intensity of training uses a lactate test.

Intense workout

Which option isbetter: a long slow jog or high intensity sprints? Slow Jogging is the best way to burn fat, but the muscles in the period of high-intensity training, even with breaks more. With increasing heart rate up to anaerobic zone, the body begins using carbohydrate reserves and burns more calories due to the enhanced muscle work even after training.

During high intensity anaerobic training fat percentage, which is involved in the metabolism below. But during intense exercise increases the amount of calories consumed. In addition, the body needs more energy to recover, which leads to burning more fat.

Conclusion: the optimal solution is to combine a slow running in the aerobic zone (it is a pace where you can easily talk during exercise without experiencing discomfort) and intense short races with breaks. The latter is not recommended more than once a week.

There is another important aspect which determines the efficiency of burning fat the quality of food and sleep. The fact that this process takes hours, not stopping for a minute and, especially during sleep. Therefore, it is important to ensure proper nutrition and to prevent not getting enough sleep.

In conclusion you should pay attention to this question: is it permissible before the run to drink coffee or tea? Green tea or even espresso is recommended before exercise in the morning. Why? The fact is that due to caffeine in the body starts the process of metabolism. Why give such pleasure is not worth it, because it will improve mood, and Jogging will give you a charge of vivacity.