Jogging slimming

Jogging does not require special equipment and devices, making this sport accessible to everyone. Find out how and when to run to lose those extra pounds and beautify your figure!

Many inhabitants of planet Earth dream of losing weight quickly and getting their bodies in order. Jogging is a useful, inexpensive, and effective way to lose weight. To start running, every beginner should learn a lot of rules and recommendations for such training, but if you take into account all the features of the exercises, you can quickly tighten the muscles, strengthen the body and, most importantly, noticeably lose weight.

Tips for running effectively

Running is a great way to painlessly and effectively shed those extra pounds and get your body back to normal. To organize the most useful and productive workouts, you need to follow a few rules that will help make them easier and more enjoyable.

How to run correctly to lose weight quickly?These rules must be followed during classes:

• An hour before hitting the track, you need to replenish the carbohydrate supply in the body.
• Avoid drinking a lot of water while running.
• You need to breathe calmly and measured.
• When jogging, you must maintain the correct posture.
• The legs are always slightly bent at the knees.
• You don't need to wave your arms as you move, but you shouldn't strain or press them hard against your body.

Simple running activities will allow you to start shedding those extra pounds in less than a month. Simple rules that you need to follow during training will help you run efficiently and safely for your health.

Weight loss value of running

Every day, those who want to lose weight thousands of times ask themselves: how should you run to lose weight? What time of day should you practice in the morning or at night? How Often Should You Exercise?

The answer to these questions is very simple: you need to run constantly and, more importantly, regularly.

To get rid of body fat when running, you just need to burn more calories than you consume. Today, the realities of the modern world are such that people do not have a normalized schedule of life: they go to bed at different times, eat regardless of the time of day, in some cases they do not move at all or are extremely physically active. . Such an imbalance in life leads to the formation of a reserve of fat in the body, which is quite difficult to get rid of.

Why is jogging so useful for weight loss?

1. During a race, almost all muscle groups function and excess weight acts as a kind of weight agent.
2. Muscle work starts the process of burning fat tissue.
3. Running doesn't require a lot of preliminary preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise that is genetically inherent to us. It is safe, natural, affordable, and suitable for people of all ages.

Running myths

Many people who started exercising or were just interested in jogging for weight loss have heard unusual and contradictory statements about training. Among them, the following myths are distinguished:

• You need to run on an empty stomach.Such a statement cannot be correct, since the body needs a preliminary feeding in any case. Nutritionists and trainers recommend that you eat a small portion of complex carbohydrates half an hour before a race, so you can get your stomach working and increase your productivity.
• Jogging promotes the formation of leg muscles and does not cause fat burning in the legs.There are no separate methods to lose weight exclusively in the lower extremities; To lose weight quickly, running must be combined with full-body training.
• The calmer you run, the faster you burn fat.A rapid rate of "wear and tear" forces the body to consume more oxygen than during silent movement, and for this process the body requires much more energy.
• To lose weight, jogging in the morning is healthier than activities in the afternoon or evening., but this approach can cause problems with the work of the cardiovascular system, because a sudden awakening and a large load on the heart cannot have a positive effect on the human body.

Contraindications

Running may seem like the safest way to lose weight, but it isn't.

Training is contraindicated for people with the following indicators:

• abnormalities at work or diseases of the cardiovascular system;
• musculoskeletal system injuries;
• phlebeurysm;
• blood diseases;
• the pregnancy;
• lactation;
• High blood pressure;
• vision problems, retinal diseases.

To run and lose weight, avoiding possible health complications, doctors recommend following the following rules.

• While driving, you do not need to meet any breath counts. It is best to breathe in and out naturally, as oxygen overload causes dizziness, weakness, and an increase in blood pressure.
• Some beginners may experience mild asthma at the beginning of class. To avoid unpleasant suffocation, doctors recommend walking and running in the woods or on special training grounds located away from the roads.
• Avoid jogging on paved sidewalks. When running on asphalt, a strong impact load is produced, which can lead to joint and spinal injuries.

Be sure to review your diet and lifestyle before starting classes. To lose weight by jogging, you will have to give up alcoholic beverages, sugary and fatty foods. You should also organize a regular sleep schedule.

How to learn to run properly

To start jogging for people with extra kilos, it is especially important to observe safety precautions, as a very large weight during jogging will cause an increased load on the muscles and joints.

Beginners are advised to follow some principles that will make it easier for them to train and run with pleasure:

• If you haven't played sports before or taken a long break, you can't start running right away. It is better to spend a few days in sport walking and then gradually combine walking with light jogging.
• Schedule an hour to walk. For effective weight loss, you must constantly move. Even walking freestyle will help you lose weight.

Find a company or create the perfect playlist for you. New acquaintances will always help you not to give up and continue your studies, and good music will brighten your loneliness.

How to start

To understand how to start running correctly for a beginner, you need to determine the required pace and starting loads. For beginners, the following training rules are of general application:

• The frequency of the classes is at least twice a week.
• The starting distance for jogging should not exceed 1. 5 to 2 km.
• Young athletes are encouraged to start running in sportswear that repels moisture and stimulates the fat burning process.
• It is advisable to combine regular jogging with walking. This approach builds endurance, allowing you to increase your running distance in one month.

Also, in order to quickly get involved in the training process, beginners are advised to run according to a pre-compiled schedule. By sticking to the plan, you can overcome physical stress at first, and then you can enjoy running afterward.

How to breathe correctly

Normal breathing during running exercises can reduce stress on the cardiovascular system and increase oxygen flow to muscle tissue. This process allows for greater physical activity and improves the efficiency of the run to lose weight.

How to breathe correctly in class? There are several simple rules for breathing, but they are all conditional, all because this process is strictly individual for each person.
During a race at normal speed, the human body begins to consume several times more oxygen than in ordinary life, therefore, an improper breathing process can cause interruptions in the functioning of the lungs and, consequently, health problems.

Depending on the running technique, there are two main types of breathing for men and women.

1. An even breathing process that is optimal for a leisurely jog in the park or on specialized trails. In this case, it is necessary to breathe, starting from the rhythm of the race. Breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval training or sprint. During such races, it is impossible to control breathing; In such a situation, you should try to compensate for the lack of oxygen by taking a deep breath and exhaling sharply.

Interestingly, almost everyone in their school days was taught to breathe when it ran through their noses, but this claim is controversial.

Breathing through your nose is good for your health; however, depending on where you run, you must combine methods of getting air into your body.

At what time and how much do you need to run to lose weight?

Conditionally, the race training can be divided into morning and afternoon. However, everyone should designate an alternate time for classes for themselves. You need to get used to running slowly, clearly defining the load, speed and distance that you can overcome in a certain period of time.

In the morning

Jogging in the morning allows you to recharge throughout the day, but you cannot actively perform morning workouts, as high loads will cause an increase in blood pressure, leading to fatigue and disturbance of the cardiovascular system.

The time for jogging in the morning should not exceed half an hour, since such a duration will allow the body to wake up without causing undue stress.

To lose weight by jogging in the morning, you must follow these rules:

• It is necessary to start classes no earlier than half an hour after waking up, in this case the body will not experience a strong load.
• Before running, be sure to warm up a bit. Stretching exercises are excellent exercises for your body.
• Before running in the morning to lose weight, you can not eat anything. Breakfast should be eaten only 15-30 minutes after it is over. However, exercising on an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

Don't hit your internal clock. Choose the training time that suits you best.

In the evenings

Night classes will be a great alternative to unloading for those who do not use up all their energy during the working day.

You can run in the afternoons at any time, but in any case, you have to follow some rules.

• Before jogging, you need to eat, but no later than two hours before.
• It is best to go out on the track immediately after work, since after you return from work, have dinner and rest it will be very difficult psychologically to force yourself to go outside.

Running techniques

How to choose a jogging technique to lose weight? Of course, it's best to try all of its methods and types to begin with, and then determine the right ones for you. The secret of success in losing weight when running lies not only in following all the rules of training, but also in the pleasure you should receive during them.

In any case, you need to run in such a way that you do not get tired and do not suffocate, that is, you should start training by gradually increasing the load, and a wide variety of running programs will allow you to develop your own training. system.

Trot

Everyone knows the benefits of jogging for the body. Natural movement and even breathing help reduce appetite, burn fat faster, and act as soothing elements.

It is difficult to explain how to jog correctly, since such a jog is based on the natural and calm movements of a person.

There is a running technique for beginners, designed for three months of training:

1. Jogging takes place three times a week. You need to warm up for 10 minutes first, then jog at a free pace for 10-15 minutes. Next, you need to pick up the pace, for 10 minutes you need to run uphill or slightly increase your speed. Finish your jog with a leisurely walk for 15 minutes.

2. Classes are also held three times a week, but jogging is combined with various physical exercises:

   • Workout 1: warm up for 10 minutes, jog for half an hour, stretch for 10 minutes.
   • Workout 2: Walk for 10 minutes, walk 15 minutes at a brisk pace, run for 10 minutes, walk for 5-10 minutes.
   • Workout 3: Warm up for ten minutes, run for 10 minutes, rope work for 5 minutes, walk for 10 minutes.

3. In the third month, the training is also carried out in combination:

   • 1 lesson: warm up for 10 minutes, jog for 40 minutes, walk for 5-10 minutes.
   • 2nd lesson: warm up for 10 minutes, jog for 20 minutes, alternating active and calm jogging.
   • Lesson 3: walk for 5 minutes, run for 10 minutes, walk uphill for 15 minutes, jog for 5 minutes, walk for 10 minutes.

Shuttle race

Shuttle is a short distance race that does not exceed 100 meters. Each person, at least once in her life, spent the shuttle race in physical education at school, her distinctive feature is that during the race she has to stop abruptly and touch the limit mark, or run around any obstacle.

Such training allows you to build agility and endurance, and sudden changes in speed will help you lose unwanted weight faster.

pique

Sprint: running short distances at maximum speed. Doctors don't recommend sprinting alone to lose weight; such exercises should be included in interval training.

A smooth race, in which the person gives their best, will allow you to lose weight quickly. However, it should be noted that sprinting produces a strong cardiovascular load that can negatively affect heart function.

Typically, the sprinter program is structured as follows.

• Warm-up 15-20 minutes: light jogging, stretching, obstacle course can be included in it.
• Training: Sprinting can be done at a distance of 100 meters to 2-7 kilometers. Beginners are recommended to run 300-500 meters.
• End of session 10-15 minutes: An important moment of any jog, as a proper "cool down" helps to stretch the muscles and relieve painful sensations in them. Finish with a calm jog or a full-body stretch.

Never neglect warming up and finishing your workout as they help boost your performance and improve your fitness accordingly.

Interval training

Jogging at intervals is the most effective way to shed those extra pounds, because even after finishing your workout, the body continues to destroy fat deposits, converting them into energy.

How is interval training structured? You can jog at intervals both outdoors and on the treadmill. To do this, you need to determine the running technique and divide the route into time intervals in which the load will increase and decrease. For example: jogging a distance of 50 meters, after 150 meters moving at maximum speed, and 100 meters of sports walking.

Short distances

Short distance running is popular with those who are losing weight, as it does not take long and the effect is achieved as quickly as possible. Short distance training includes:

• speed races;
• shuttle race;
• interval classes.

No running-based weight loss program is complete without them.

Workouts, which include heavy loads, allow you to quickly "dry out" the body, as well as build muscle mass, which is why athletes and bodybuilders often run short distances.

Long distance

In sports, both professional and amateur, long-distance running is the most common. It allows you to put your body in order, improve your well-being.

Running long distances builds resistance. To master long routes, you will need not only desire, but also perseverance and the correct calculation of force.

As a standard, long routes are overcome by jogging, but for more effective weight loss, elements of loading and interval training are often added to the classic jog.

Where to run?

There are many running techniques that can be used to lose weight quickly, but it is also important to know where and on what surface to run. There are the following types of training:

1. Running stairs:one of the most effective ways to lose weight. This training method allows you to quickly strengthen the muscle mass of the legs and lose weight. Jogging is often combined with body wraps to increase sweating.


2. Outside:The most popular and useful form of running. You can take such classes:

   • In the stadium:Athletes who have the opportunity to train in stadiums are incredibly lucky, as these seats are equipped with a special rubber coating that softens the impact force of the legs while running and prevents the shoes from slipping. Also, in stadiums it is always easier to organize a jogging schedule, all because like-minded people will run with you, which will not allow you to relax.
   • On asphalt:the most common type of activity, since in a city it is quite difficult to find a place to jog. Since doctors do not recommend running on asphalt surfaces due to the possibility of joint injuries, people who do not have the opportunity to train in the park or stadiums should buy special shoes that soften the force of impact.
   • With a dog:a fun and enjoyable way to lose weight and walk your pet. In such a situation, there is no need for a company of friends or acquaintances, because the dog still needs to be taken outside. The calm running together with a fluffy companion will keep you fit all the time.

3. Instead:This way of doing it is ideal for shy people, since this type of jogging can be done without leaving home. Also, jogging in place can replace the warm-up before a long run.

   

   Training is carried out as follows: first you need to walk around the room a little at a fast pace, and only then start running. There are two ways to run instead:

   • raising the knees up;
   • touching the heels of the back of the thigh.

   Endurance jogging at home will allow you to lose 5 kilograms in one week.

treadmill

Don't forget to exercise on a treadmill. This great machine can be set up at home or used at your local gyms.

Many people are interested in the question: how to run correctly in the gym to lose weight.

The answer is quite simple: you need to develop an interval training system.

The lesson scheme is as follows:

• 10-minute warm-up - walk at a leisurely pace;
• a five-minute run with a 6-7 degree incline at a speed of 5-6 km / h;
• run without slope at a speed of 10 km / h;
• movement without speed limit 3 minutes.

This cycle is repeated 5-7 times, depending on the physical condition of the athlete. You can develop an intensive training program yourself, based on your initial athletic performance, and any coach in the gym can help.

Jogging to lose weight men and women

Often times, novice athletes are interested in the question why, during jogging, girls should make more efforts to lose weight than men.

The answer to this question is easy: the stronger sex is genetically better predisposed to running.

Men have stronger joints, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. For this reason, the stronger sex is easier to tolerate physical activity and less often visits the doctor due to joint problems.

In women, the center of gravity is below the waist, which makes them more stable to have offspring, and the extra pounds are found throughout the body, resulting in the appearance of cellulite. To lose weight quickly in girls, doctors and trainers recommend doing fitness or yoga, where all kinds of movements are aimed at maintaining balance.

In any case, the fair sex should not give up jogging, but when choosing this weight loss system, you should pay special attention to the choice of running technique and training place.

Slim legs and abdomen

Running as a way to lose weight in the legs and abdomen is another myth, since jogging is effective to lose weight throughout the body, and not just in a certain part of it. Of course, with the help of exercises, you can pump legs, buttocks and abs, however, together with this muscle mass, all the muscles of the torso and arms are activated.

To burn fat while running, experienced athletes are advised to purchase special sports clothing and shoes. Stretch sweatpants keep moisture out, increasing perspiration, while soft shock-absorbing sneakers will not only reduce the compression load on the joints, but also enhance the elastic effect.

If you really want to jog to lift your belly and reduce leg volume, you need to develop the proper nutritional system. Since if you continue eating as usual, the extra kilos will go very slowly, and you will achieve results in losing weight only after six months or even a year.

It is important to know that to lose weight and gain muscle mass you need to burn more calories than you consume. Therefore, before you start jogging, you should develop a calorie-counted meal schedule.

Also, "bad" foods must be eliminated from the diet. These include:

• Fast food;
• frozen food;
• bakery products;
• sweet;
• conservation.

Observing a fractional diet is very important to lose weight while playing sports, since the body does not spend much energy digesting and assimilating food.

It is important to remember that to effectively burn fat while running, you should not overeat before exercising.

Running after 50

It is difficult to start running at any age: in your 20s, 30s and 60s, however, the younger the human body, the easier it is to tolerate physical activity and "get used to" it. But do not despair and reject this idea of improving the health of the body. Running, even at the age of 50, will allow you to lose weight without pain, restore heart function, and prolong your life for several decades.

How to start running at an advanced age and, most importantly, how to do it correctly? If you are over 50 years old and you have the idea of starting jogging, the first step is to visit a doctor and find out if you have contraindications for these types of loads.

Experts advise older people and very heavy beginners to start active walks outside. This exercise can be done daily, until the body gets used to the increased load. After that, you need to move on to a sporty pace.

The main thing is to increase the load smoothly, without trying to achieve the results of the younger generation.

There is a technique for "getting into" running for older people. The essence of the system is as follows: for nine weeks you need to walk daily, increasing the pace and distance, that is, if you start training from 300 meters and cross them in 5 minutes, then next time you need to exceed 350 meters. meters at the same time and so on. After all, you will be able to walk 4-5 kilometers without stress. After completing the two-kilometer route, you can start running classes using the same system.