Running for weight loss

hudeem-s-pomoshchyu-begaWhy
exactly running for weight loss? This is boring and tedious. But why
so then so many people keep running?

People ran for many reasons. Most often, to stay in
form and achieve ideal body weight.

Studies show that a combination of a full-fledged diet and
regular exercise is most effective
way to lose weight, since it causes a loss of fat and
proportional increase in muscle tissue.

Running for weight loss – великолепное аэробное упражнение,
allowing a person to burn about one00 calories for each
overcome kilometer distance.

The average person spends about 2000-2five00 calories per day, plus
five km daily, you can burn an additional five00
calories, making it an easy way to lose weight. Besides
In addition, a pair of high-quality sneakers is enough for running.

Surprisingly, how quickly a person runs has little effect on
the number of calories burned, the most important factor is weight.
For example, a one00-pound man burns about twice
more calories than a runner weighing five0kg. However, with decreasing its
body weight will be proportionally reduced and the amount of calories per
kilometer.

In the end, a person’s weight stabilizes. When is that
happens depends on the balance of the nutritional program and
duration of training.

The benefits of running for weight loss

  • Health benefits are another motivation for runners.
    For example, running helps reduce blood pressure by maintaining
    vascular elasticity. When a person runs, his arteries dilate
    and shrink more than usual, while maintaining the elasticity of blood vessels and low
    pressure. Therefore, most professional runners have
    необычно низкое кровяное pressure.
  • Running helps maximize lung capacity by supporting them.
    strength and power. Deep breaths allow you to connect to work up to five0%
    untapped lung potential. Even smokers have
    the ability to restore the former volume of the lungs through running.
  • Finally, running strengthens the heart and helps prevent
    heart attacks, maintaining an effective and strong cardiovascular
    the system. In fact, the heart of an inactive person is reduced by
    36,000 times more during the day than the heart of a runner.

The basic rules of running for weight loss

beg-dlya-pohudeniyaIf you want to lose weight, then it would be
inefficient to do once a week. Best run
every day, but if this is not possible, try to engage, by
at least 3-four times a week.

Before increasing your pace, make sure your body is well.
warm up, to do this, start training with running on the spot or
quick walk.

While running, you do not need to choose an excessively fast pace, which
will interrupt the breath. Your breathing must be hard and
uniform, it means that you should be able to during
motions to talk with your partner.

When breathing gets off, the best way to stabilize it is
it is from running to go on walking.

Interval jogging with varying intensity is wonderful.
means to improve the quality of training. Fast running mode
(sprint) within 30 seconds, and then 30 seconds go on foot, and so
Further…

Thus, you do not have to spend a lot of time on
workout. onefive of these sprints will burn fat, like oil on
hot pan. To increase efficiency during training
You can also use foot weights.

If you are looking to lose weight just by running, then keep in mind that
you will only lose weight when you burn more
calories than you consume. To lose a kilogram, you must
create scarcity by exercise or daily
loads about 7700 calories. So you will need
Combine regular workouts with a healthy diet. One of
common nutritional mistakes among losing weight is that they
compensate for calories burned through exercise
products and drinks. Some even come to the conclusion that they
набирают вес, несмотря на регулярные workout.

The easy way you should do is start keeping a journal.
power supply. On the other hand, you should get enough daily
calories for your body. Low calorie diet in
long term will slow down the metabolism.

How to organize a run?

beg-dlya-pohudeniyaone. Желательно перед началом тренировок
visit a qualified doctor for examination and consultation.

2. Приобрести пару хорошей и удобной обуви.

3. Thобы похудеть, необходимо использовать больше
calories than you consume. Running will definitely help burn some
calories, but you also need to fix your daily diet
power supply.

four. Однако, не начинайте резко строгую диету, например,
buckwheat to instantly switch to new mode because you
You will need energy and nutrients to run.
Make changes to your diet slowly.

five. Постепенно увеличивайте дистанцию ​​и время
workout. The focus at this stage is progress without
injury.

6. Новичкам необходимо обратить внимание на свою технику
running. Due to bad style a lot of injuries happen.

The correct technique for running slimming is:

  • while running do not lower your head;
  • do not bend in the lower back, keep your back straight;
  • brushes slightly clenched in fists;
  • shoulders down, hands moving freely from side to side
    side;
  • jaw relaxed, teeth loose;
  • keep your running pace natural, do not force
    its length is artificial!

7. Это может показаться странным, так как вы нацелены,
to lose weight, but your weight may increase slightly at first,
because you will build muscle tissue that is denser than
fat. However, after a few weeks of running, you’ll start to dress
feel freer, as the fatty tissue will disappear.

eight. Чем дольше вы бегаете, тем больше жира вы будете
burn.

9. Как только вы освоитесь с начальным уровнем
training, and muscle pain disappears, you can increase your
скорость или использовать утяжелители для running.

one0. И, наконец, помните, необходимо получать удовольствие
от процесса running. Because if jogging becomes for you
a routine exercise, then you can probably give up.
Keep a journal and make yourself realistic.
goals

Meals during the run

What to eat before training?

If you don’t feel like running on an empty stomach
ok, then you should have a light meal beforehand
products that are well digested and satisfy needs
organism in fluid.

For example, you can eat a couple of bananas and drink a cup
некрепкого чая за один час до начала workout. Avoid any
foods that contain large amounts of protein or fiber, so
how it takes quite a lot of time to complete them
processing and assimilation.

What to eat after training?

Thirty minutes after your run is the best.
time in order to replenish glycogen and fluid reserves in
the body. During this period, consume clean water and food.
having a carbohydrate to protein ratio, like four to one.

A good option is to eat oatmeal with fat-free
milk and eggs, as well as whole grain bread, yogurt and
berries.

pitanie-pered-begom-dlya-pohudeniya

eight week running program for weight loss

Note: the program is based on the interval principle
receiving load, by alternating running (with a speed of one0 – one2
km / h) and walk at an average pace.

No Mon W Wed Th Fri Sat The sun
one one мин бега + 2,five мин ходьбы one0 циклов 2five min walk one мин бега + 2,five мин ходьбы one0 циклов 2five min walk one мин бега + 2,five мин ходьбы one0 циклов one мин бега + 2,five мин ходьбы one0 циклов relaxation
2 2 мин бега + one,five мин ходьбы one0 циклов 2five min walk 3 мин бега + one,five мин ходьбы 7 циклов 2 мин бега 2five min walk four мин бега + one,five мин ходьбы 6 циклов four мин бега + one,five мин ходьбы 6 циклов relaxation
3 four мин бега + one мин ходьбы 6 циклов 30 min walk four мин бега + one мин ходьбы 6 циклов 30 min walk 6 мин бега + one,five мин ходьбы four цикла 2 мин бега 6 мин бега + one мин ходьбы four цикла 2 мин бега relaxation
four eight мин бега + one,five мин ходьбы 3 цикла 3 мин бега 30 min walk 9 мин бега + one,five мин ходьбы 3 цикла 30 min walk one0 мин бега + one,five мин ходьбы 2 цикла eight мин бега oneone мин бега + one мин ходьбы 2 цикла eight мин бега relaxation
five one2 мин бега + one,five мин ходьбы 2 цикла four мин бега 30 min walk one3 мин бега + one мин ходьбы 2 цикла 2 мин бега 30 min walk onefour мин бега + one мин ходьбы 2 цикла onefive мин бега + one мин ходьбы + onefive мин бега relaxation
6 one6 мин бега + one мин ходьбы + onefour мин бега 3five мин ходьбы one7 мин бега + one мин ходьбы + onefour мин бега 3five мин ходьбы oneeight мин бега + one мин ходьбы + one2 мин бега one9 мин бега + one мин ходьбы + one2 мин бега relaxation
7 20 мин бега + one мин ходьбы + one2 мин бега 20 мин бега + one мин ходьбы + one2 мин бега 22 мин бега + one мин ходьбы + 7 мин бега four0 мин ходьбы 2four мин бега + one мин ходьбы + one0 мин бега 26 мин бега + one мин ходьбы + eight мин бега relaxation
eight 27 мин бега + one мин ходьбы + five мин бега 2five мин бега + one мин ходьбы + one0 мин бега 2eight мин бега + one мин ходьбы + four мин бега four0 мин ходьбы 29 мин бега + one мин ходьбы 33 min run relaxation

The program of interval running – video lesson

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