Today, jogging is one of the most popular ways to fight overweight. It really helps burn excess fat, tightens the skin and improves health at the same time. But in reality, not everyone achieves the desired results. And the problem here is not that running is ineffective, but that the person does not know how to run properly to lose weight. Let's try to figure it out.
Benefits of jogging for weight loss and more
Running to burn fat is a simple and effective way to get rid of excess weight. It is not without reason that this sport has become widely popular around the world. He has somebenefits, including the following:
- Running is accessible, requires no financial investment or special equipment so anyone can do it.
- This is a safe sport and if you follow the basic rules it will only bring benefits.
- Regular exercise actually helps you lose weight because it provides a strong cardiovascular workout. On average, 1 hour of running burns 500-700 kcal.
- Jogging gives a person comprehensive benefits and this concerns not only the figure but also health. It helps fight stress, strengthens the nervous system, trains the heart and blood vessels, improving their function.
- Jogging normalizes the activity of the digestive system and speeds up metabolism.
- Running perfectly strengthens muscles and keeps them toned.
- This type of activity stimulates the removal of harmful waste, toxins and excess fluids from the body.
Although jogging will help everyone lose weight, you also need to be carefulcontraindicated, and they are as follows:
- Severe disorders in the functioning of the heart and blood vessels (heart defects, heart failure, blood pressure problems);
- venous disease;
- asthma;
- endocrine system disorders;
- severe vision problems;
- inflammatory process in the body;
- Infectious Diseases;
- problems of the musculoskeletal system.
People who are too fat should consult a specialist before starting jogging because it can be harmful to themselves. In their case, a brisk walk or jog may be more suitable.
To lose weight by jogging, you should research different options and choose the best one. It is very important to know how to run properly to burn fat, study all the rules and recommendations.
Why is jogging good for weight loss?
So does jogging help you lose weight? Let's find it.
The problem of being overweight often occurs in people with a sedentary lifestyle. Furthermore, now half of the population has personal vehicles. Thanks to cars, we not only stop running but actually walk. As a result, the body accumulates fat and muscles atrophy due to uselessness.
To avoid obesity and its unpleasant consequences for your appearance and health, you need to pull yourself together and go for a run. This is the simplest type of physical activity for everyone. And just a quick walk at first. As soon as your body adapts, start running.
Let's take a closer look at how running burns fat?
Running makes your heart pump faster, which is why it is classified as cardio. When the heart rate increases rapidly, more blood passes through the heart per unit of time than in a calm state. The lungs also begin to work harder and your blood is actively enriched with oxygen. Oxygen saturation occurs in all cells of the body, from the tips of the toes to the brain. Metabolism begins to happen faster.
Running requires energy. To ensure a constant flow of water, the body uses up its internal reserves. First, the glycogen stored in the liver is consumed, then the fat accumulated in our body is used. Therefore, running and being overweight are incompatible concepts. If you are active and burn more calories than you consume from food, your extra pounds will disappear. Running and weight loss are interconnected things.
- For jogging (7-9 km per hour), fat burning begins after 20-30 minutes of continuous running.
- With interval training, fat breakdown begins much earlier, you don't need to run for an hour to start fat catabolism. But interval running is quite a heavy load, and this type of cardio is not suitable for everyone.
When talking about whether jogging helps you lose weight, it's important to clarify the type and duration of jogging. If we mean classic jogging at an easy pace, then the workout duration is at least thirty minutes.
How to Run to Burn Fat: Basic Rules
We already know that the answer to the question of whether jogging helps you lose weight will be positive. However, there are some nuances that need to be taken into account so that jogging really brings results. Let's take a closer look at them.
Running duration
Please note that running time will depend on the intensity of your workout. You also need to take into account your fitness level and choose the optimal load. You should start with runs that are not too long and gradually increase the duration and distance of your runs.
Encourage runningat least 40 minutes, because only after this time has passed does the body begin to consume not calories, but directly hated fats. Many experts recommend interval running - it increases endurance and is great for weight loss.
Prepare and finish your workout
Jogging properly to burn fat should not start and end like that. Some rules must be followed.Before training, consider the following:
- You should eat at least two hours before exercising to burn fat;
- It will be useful to take a pre-bath with a contrast agent, this will help tone the muscles and blood vessels, so it will be easier for the body to bear the load;
- Before the main part of the lesson, do a short warm-up - it will help prevent injuries and muscle pain, as the body will be ready for stress.
Between training sessions you need to control your diet. Of course, you should not eat sweets, fatty foods and other foods that are enemies of your figure. Limit salt intake as it tends to retain fluid in the body and this increases body volume. It's important to drink enough water, and you can also do this during exercise.
Once run, the following suggestions will be helpful:
- Stop gradually, not suddenly. Switch from running to walking and gradually reduce the speed. This will help restore breathing and heart rate, and force the body to burn more calories.
- After running, take a warm bath to help soothe your muscles and nervous system.
- Avoid hypothermia. During running, the body heats up and a slight wind or draft can negatively affect your health.
Choose exercise intensity
An important point in running to burn fat is that the intensity of running determines the speed of weight loss and the final result. It is important to remember that it is important not only to lose weight, but also not to harm your health.
The more intense the workout, the faster the energy is consumed. Gentle and comfortable jogging is safe for your health, but it is more suitable for staying in shape than for losing weight. And too intense training can lead to exhaustion of the body, and as a result, it can begin to lose not only fat, but also muscles, and the cardiovascular system can be overstressed. .
That's whyThe load must be increased gradually and continuously.If you are new to running, start with the minimum and gradually increase over time. You can determine your workout intensity yourself by monitoring your heart rate. Typically, a good fat burning effect will produce a heart rate of more than 130 beats per minute. However, if this number exceeds 150, the load may be too strong. At the right intensity, heart rate should return to normal no more than half an hour after finishing the run.
Clothes and shoes
Proper equipment also plays an important role in running performance. Running shoes and clothes for weight loss should be as comfortable as possible and not restrict movement.
Clothing should be chosen from natural, breathable materials.MaybeUse a special suit to lose weight, providing focus on several problem areas. For example, you can buy breeches and shorts to speed up the weight loss process.
You should choose shoes that are comfortable, light and fit your feet. It will help reduce stress on joints and minimize the risk of injury.
Usually, people who want to reduce abdominal volume should use itweight loss jogging belt or cling film. In principle, this is very useful, but do not expect miracles to happen and you will lose weight after three workouts. These items help speed up the process of eliminating excess fluid, and at the same time have a beneficial effect on the weight loss process. There is also a belt that has a massage effect.
Regularity of training
How often and for how long should you run to burn fat? Regularity is the most important key to success. The best option is to run 3-5 times a week. To speed up your results, you can alternate running with other types of activities, such as strength training or swimming. It is recommended that men should combine jogging to lose weight with weight training.
Don't expect quick results. clearBetter changes will be noticed after 6-8 weeksexercise regularly.
Knowing how to jog properly to lose weight, you can improve your appearance without harming your health. In addition, the following recommendations should be followed:
- While running, be sureTake control of your physical condition.Pain and dizziness are unacceptable. Breathing must be maintained regularly.
- You can run both on a treadmill and in open areas.The first option is good because it is available in all weather. The latter allows you to enjoy the beauty of nature and breathe fresh air, but due to weather conditions it is not always possible. You should run not on asphalt, but on the ground - this has a beneficial effect on the level of endurance and will allow you to correctly distribute the load.
- Make sure your running technique is correct.
- Posturewhile runningshould be smooth.Breathe evenly. Changes in speed must be smooth.
If you want to burn fat in a specific area through running,You can adhere to the following technical recommendations:
- To lose weight in your legs, you should use the high hip lift technique, which includes running with an additional step during the workout and alternating running with jumping (with or without a jump rope).
- To lose weight in the abdomen, put more pressure on the abdominal muscles and always control their tone.
If you follow all the rules and have no contraindications, you can safely start running and you will soon notice clear changes for the better. Also remember about proper nutrition and other forms of exercise - combined, you get an effective program that will help you achieve your ideal body shape. As a bonus, jogging will help you improve your health and forget about stress and depression.
How to build strength, endurance and burn fat while running
People often underestimate running or look at it superficially. Like, if you want to lose weight, go jogging. If you want to exercise your heart, run. Some people see this as an opportunity to set a personal record and prove to yourself that you can run 10 km without stopping. For some people, jogging is a way to relax the mind after a mentally or mentally stressful day at work. The opposite also happens - a great morning workout to increase strength, energy and complete the planned work plan in record time.
A universal yet insidious discipline
On the one hand, everything is the same. On the other hand, in many cases, operating capacity is overestimated or not taken into account.
Therefore, running increases the effectiveness of strength training - it increases training weight and training intensity. It is an important aid in eliminating excess fat. This is if everything is done correctly, which we will discuss below. There are also opposite cases.
For example, a person decides to lose weight - it doesn't matter whether he is male or female - and runs as fast as he can. After all, he heard out of the corner of his ear that jogging helps you lose weight. My teammates were sweating seven drops, red as a lobster, their hearts felt like they wanted to jump out of their chests, their legs were weak, they didn't have enough air, but they continued to move their weak legs - had to run 3-4 kilometers this way. .
I jogged for a month three times a week, suffered a lot, gained weight but to no avail. The image reflected in the mirror also does not change much. This is the best case scenario. Worst of all, he started to look worse, his health was not good, his knees ached, he became emaciated (less muscle, fat going nowhere), and lost a pitiful 2-3 kg in one day. hundred pounds. The total body weight is not comfortable at all.
The fact is that you need to run correctly and build your training wisely, while not forgetting about nutrition and a number of other factors. Let's talk about everything in more detail.
Suitable for everyone
The running training system I will discuss below is popular. It is suitable for both an overweight person, not exercising at all, who has decided to get back in shape, and an advanced athlete who has been lifting weights for many years but has neglected running for various reasons.
For example, your knee hurts, you have trouble breathing, your muscles "burn" (not burn). I can safely classify myself as a latecomer and I have approached the issue of jogging many times before, but only now I have found truly effective methods of using it.
About ten years ago, I made an experiment - I wanted to run 10 km at a time. I achieved results but it was very difficult and took more than three months. The hope of eating delicious food while losing fat over a long period of time did not come true. And I ran 10km the hard way, which is called "I can't". After that, I more or less got used to running (I hated it), but these were just flowers compared to the results of a reasonable training method.
Where to start
There is no need for any preparation or long preparation. We eat normally, an hour and a half later we put on old sneakers, walk to the nearest stadium with a rubber track, set a timer on our watch or smartphone toone hourand run at an easy pace. Just a few important points:
- Don't run on asphalt.A stadium with a rubber surface is fine, a treadmill in a gym is fine, dirt with grass is fine. Unstable asphalt creates excessive load on joints and ligaments. High-quality sneakers, selected individually (how to do it, are written here), will partially solve the problem of hard surfaces, but this is not a panacea and not everyone has the opportunity. such association. But you can run on the surfaces described above with any Chinese sneakers, even the most anonymous sneakers (be prepared for calluses from such shoes).
- Work within your aerobic threshold. I have described the theory in detail inthis paragraph(section "Aerobic Training"), I will not repeat but will briefly summarize. If you have a heart rate monitor (any type – optical, chest-mounted) – then work within the 120–150 bpm range. The main thing is not to suffocate - there must be enough oxygen. If you don't have a heart rate monitor, use your breathing as a guide. As soon as you start to choke, things will get difficult - walk briskly until your breathing returns, then jog gently again. And you work like that for an hour. Even if you walk most of the time.
- After 60 minutes, record the distance you have traveled during this time. Next time try to run and walk more.Let it be 100 meters, 200, but more. If you do everything correctly, you won't have to stress. The body adapts itself to any reasonable load it has in reserve. In this case, we focus on breathing and heart rate, without overloading the body and it will react by adapting to compensate. I take a rest day, go back to the gym, run/walk for an hour - look at my smartphone (if it can count steps), activity tracker or lap count, and there you go, you have covered more distance, but at the same time you do not feel pain or shortness of breath when running. I speak from my own experience.
Working according to this system, in 2–3 months an untrained person will learn to run for an hour without stopping and at a good pace, without getting out of breath or exhausted. General health will improve, endurance will increase and weight will decrease provided people do not start eating more to compensate for increased energy consumption.
ButThe devil is in the details. Yes - this is a working system that I have tested myself. You can get it and use it right now without going into details.
If you want to achieve the most effective results, be it burning fat, improving strength in the gym, or all together, then read the next part of this series, in which I will talk abouthow to run without hurting your knees, why you should run exactly 60 minutes, plus how to burn fat and maintain muscle.
This is real - I tested it myself. People often underestimate running or look at it superficially. Like, if you want to lose weight, go jogging. If you want to exercise your heart, run. Some people see this as an opportunity to set a personal record and prove to yourself that you can run 10 km without stopping. For some people, jogging is a way to relax the mind after stress and fatigue.
Jogging to lose weight: how to burn more calories?
Jogging is one of the fastest and most effective ways to lose weight. Increased heart rate when running contributes to the consumption of large amounts of oxygen, increasing energy expenditure, leading to fat burning. To get quick and desired results, it is important to achieve the right load when running, train at the right time and in the right mode.
How to jog to lose weight properly
One of the important factors that influence weight loss from running is the high consumption of oxygen - the main fat burner. It is not without reason that running is called aerobic exercise, because it is performed with available oxygen sources.
An important condition for training to lose weight is a well-ventilated room or fresh street air and proper breathing while running.
It is important!Breathing properly when running must be accompanied by a quick and strong inhale, conversely, exhalation must be slow and rhythmic. You need to inhale through your nose and exhale through your mouth.
Another important factor for weight loss is your heart rate zone.Heart rate plays an important role in weight loss.
- Lower heart rate threshold, at the time of maintaining fat burning, is 120 beats per minute.
- Upper threshold, which helps keep fat burning and not muscle and the heart muscle from being under excessive stress, is 160 beats per minute.
This is the average. But for everyone, you can calculate individual heart rate zones, depending on age.
We subtract your age from your maximum heart rate of 220 beats per minute. Let's take age 30 as an example.
- 220 - 30 = 190 beats per minute - we get the maximum heart rate.
- We multiply our maximum by 0. 6 to calculate 60% of our own maximum.
190 * 0. 6 = 114 beats per minute - lower limit of the pulse. We calculate the upper limit of heart rate, 80% of the maximum.
190*0, 8=152 beats per minute.
Therefore, at the age of thirty, the allowable heart rate range is 114 - 152 beats/minute.
How many calories are burned when running?
On average, in one hour of jogging, you can lose up to 700-800 kcal. Indicators depend on the level of load, age, weight and physical fitness.
How much should you run to lose weight?
Exercise time also plays an important role.To achieve your goal, you should not run more than 60 minutes.Training lasting more than an hour will not only overwork the whole body, which, on the contrary, will slow down the process of losing weight, but will also begin to burn muscle fibers.
But alsoLess than 20 minutes makes no sense for training at all.
To run effectively, it's important to rest less without lowering your heart rate, but it's not necessary to run at the same pace. Interval jogging is also suitable for burning fat, where you spend more time running and slightly less time walking.
You can run both outside and on the treadmill in the gym. The simulator is specially adapted to set the angle of inclination - to simulate climbing. This method is perfect for interval training; Instead of resting while walking, climb uphill. By increasing the load, you can burn more calories, while placing more stress on your glutes and hamstrings.
When is the best time to jog to lose weight?
For each person, depending on their lifestyle, the best time to exercise will be different.
Research has shown that for most people, effective exercise occurs in the afternoon, especially the evening.
One of the popular ways to lose weight is to jog on an empty stomach in the morning. After sleeping, glycogen stores are depleted so the body has to use its own fat for energy. Such training should not last long, 30 minutes is enough, otherwise, in addition to fat, there is also a risk of losing muscle mass.
There can be two such half-hour training sessions per day - in the morning and in the evening.
3-4 training sessions per week are enough.Rest after aerobic exercise is no less important than strength training. The body needs time to recover, without this time the fat burning process will not be possible.
It doesn't matter what time of day you exercise, if your body is rested overnight and full of energy, jogging in the morning will be just as beneficial as jogging in the evening. It is important to feel your own body here.
Run a weight loss program according to the table
The workout program is designed for a variety of difficulty levels, both for running outdoors and on the treadmill. It may take 2 to 4 weeks of training to adapt to the program. If running becomes easier, move on to an advanced level.
Outdoor running for beginners
Period
| Run | 2 Minutes |
| Brisk walking | 2 Minutes |
The first exercises are designed for 30-40 minutes. Every week you need to increase the duration of the session and the duration of the run.
Outdoor jogging for healthy people
Period
| Run | 5 minutes |
| Take a walk | 2 Minutes |
The training should be40 to 60 minutes maximum.
Exercise on a treadmill for beginners
Period
| Run | 2 Minutes |
| Inclined walking | 2 Minutes |
Advanced treadmill
Period
| Run | 5-10 minutes |
| Inclined walking | 2-3 minutes |
Don't start running right away when your muscles are cold. After exercise, you should stretch your muscles.
If necessary, the load can be increased by increasing the speed and reducing the rest time. So you can go from interval training to jogging continuously for an hour.
Conclusion
Indeed, jogging is a quick and easy way to lose weight. An important condition for training is proper breathing, heart rate, and load-rest ratio. Remember, to lose weight, it is important not only to run but also that your calorie expenditure must exceed your calorie intake. Accordingly, it is necessary to monitor your diet, not eat too much and limit your intake of simple carbohydrates.