How to run to effectively lose weight

Recently, a healthy lifestyle is very popular, so men and women are trying to maintain their weight in good condition. Diets, exercise machines, intense physical exertion, often, do not have such an effective result as we would like. For example, after using any system for weight loss, you can get rid of fat, but there is a risk of sagging weak untrained muscles, visually it will look unsportsmanlike and unaesthetic. Meanwhile, the usual run can be an effective means to bring muscle mass in tone and weight loss.

What is useful run

First of all, the load is distributed evenly to all muscle groups without exception, metabolism is activated and fat splitting occurs. Regular jogging contributes to the fact that the body becomes more graceful, bold and slimmer without tedious workouts in the gym.The blood is saturated with oxygen, the blood vessels and the heart muscle are strengthened, the bone tissue becomes stronger.

Most often, weight loss is used by girls, young people use it as a means for drying muscles.

Sometimes the “athletes”, giving a run of 20 minutes a day, are puzzled why, despite their efforts, the result is not felt, and those extra pounds remain in place. Not everything is so simple, to lose weight, you need to follow a certain method.

Why can not lose weight

If you approach the matter mechanically, like some kind of not very pleasant duty, it will not work, it is for this reason that most people very quickly become disillusioned with running and give up on classes. A person should experience positive emotions from morning or evening runs, combine business with pleasure.

When running at relatively low speed, muscles draw energy from glycogen produced by the liver. It takes him more than half an hour of intensive training.

If the run was short in time, the body will very quickly use up glycogen, and during the first meal it will not slow down to fill the missing reserves.Thus, the liver simply does not have time to get to fat, which is a source of energy, and the desired weight loss will not be.

How to lose weight from jogging

The weight will start to go away when the body switches to fat as an energy source and focuses its attention on the area of ​​fat deposits. The signal that the positive dynamics has gone will be fatigue and intermittent breathing.

What would the fat began to go, you need to run at least 40 minutes, and better - 60. Only then the metabolism will begin to stabilize, and fats - split. It is better to increase the speed and run time gradually, so that the muscles get used to the loads. You should not spend more than an hour jogging on the first day, because an organism unprepared for such loads will begin to take energy not from fatty deposits, but from proteins, thus not the desired weight will go away, but the necessary muscle mass.

The effectiveness of interval running

For those people who do not have a lot of time, as well as smokers and those with cardiovascular diseases, interval running is perfect.This is a very serious load for the circulatory system and lungs, but the result will exceed all expectations.

What is interval running? This is an intense workout, including the alternation of the maximum load and rest.

For example, the first hundred meters is overcome by quick steps, while the muscles and ligaments are heated; the second is jogging, breathing is normalized at this time; the third is running at the maximum pace; fourth - the pace is reduced. On the fourth hundred meter, breathing returns to normal, a short rest occurs. Then it all starts over.

At the training interval run in the human body there are enormous physiological changes. During the sprint due to the splitting glycogen calories are consumed, and when walking the liver gets to fats to fill the missing supply of this substance. This is how the process of losing weight begins to occur.

Quick run for short distances (sprint) carries blood to the muscles. Due to this, fats are oxidized and release energy that is stored in the body in the form of carbohydrates.

Training is very effective, after 20 minutes a person feels tired.In addition, fats are burned even after 6 hours after exercise, muscle mass is not lost.

Running technique

Even with normal walking, there is a load on the spine, what to say about jogging, when this load is doubly increased. To minimize the possibility of injury, you should follow a certain technique of running:

1. Avoid sharp ejection of the body upwards and heavy landing of the foot on the running surface. You can not swing the body to the side. Such fluctuations occur due to non-professional placement of feet, they must be on the same line, the whole “blow” takes the thumb.
2. A blunder of beginner runners: when moving forward, a person unbends a shin earlier, therefore, all the power of a blow falls on a straight leg. It is fraught with injuries. What does an experienced athlete: straightens the leg smoothly and brings it forward.
3. It is extremely important to monitor posture. The body should be fixed, it will prevent spinal injuries. Hands should be bent at the elbow joints, fingers should not be clenched into fists. The head can not be tilted back - thus the stomach bulges.Do not lower forward also, as it makes breathing difficult.

It is equally important to choose the step length. It should not be too narrow or wide.

You should know it

1. It is better to start running in the warm season, for example, in the spring, since in winter the risk of getting a cold rises significantly.
2. Morning run is useful for people suffering from diseases of the nervous and cardiovascular systems. You need to go for a run about an hour before breakfast.
3. Running during the day helps to strengthen the muscles, in the evening - the most effective for losing weight and burning excess fat.
4. It is desirable to alternate running with a rope, by the way, it can be taken for a run, and if you take a player with your favorite music with you, the everyday process will turn into a pleasant walk.
5. It is better to choose clothes for running from natural textures, it is better to exclude synthetic fabrics. Tracksuit should be comfortable, and, of course, stylish and attractive. Running in a bright, cute T-shirt and trendy trousers is much more pleasant than in old stretched sweatpants.
6. Preference should be given not to sneakers, but sneakers, because it is possible that you will have to run on the asphalt.
7. For summer, it is better for girls to purchase special shorts, since their body loses weight much more, thereby removing excess fluid from the body. Shorts help fight cellulite.
8. For men and women, the jogging program is almost the same, then for the elderly and young people it can vary significantly. When composing a program, one should take into account not only the age, but also the state of human health, the schedule of his work. Elderly people should eliminate interval running.

Who should not run

Running has contraindications:

• Overweight. This is an excessively large weight, as there is a load on the lower limbs.
• High blood pressure.
• Serious heart problems.
• Varicose veins
• Chronic bronchitis and asthma.
• The presence of infectious diseases.
• Vision problems.
• Chronic diseases of internal organs.
• Diseases of the spine.

Can I lose weight with running? The answer, of course, will be positive.Not only to lose weight, but without simulators to build muscle, make them fit and sporty. The main thing is to run systematically and not be lazy. Over time, you will learn to benefit from the monotonous tedious activities and lose weight with pleasure. But do not rely on the fact that running is a panacea. Only in a complex with a balanced diet, it will be effective.

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