Lose weight while jogging

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

Many inhabitants of the 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, any beginner must learn a lot of rules and recommendations for such training, but if you take into account all the features of the exercises, you can in a short time tone your 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 on track. In order to organize the most useful and productive workouts, there are a few rules that you need to follow to help make them easier and more enjoyable.

How Do I Run Properly to Lose Weight Fast?These rules should be observed during class:

• An hour before you hit the track, you need to replenish the carbohydrate intake in the body.
• Avoid drinking lots of water while running.
• You need to breathe calmly and measuredly.
• You need to maintain proper posture while jogging.
• The legs are always slightly bent at the knees.
• You don't have to wave your arms as you move, but neither should you strain your arms and press them hard against your body.

Simple running activities will enable you to lose those extra pounds in less than a month. Simple rules to follow while exercising will help you run efficiently and safely for your health.

Weight loss score of running

Every day those who want to lose weight a thousand times ask themselves: How should one run to lose weight? What time of the day should you practice in the morning or in the evening? How Often Should You Exercise?

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

To get rid of body fat while running, all you need to do is burn more calories than you consume. The realities of the modern world today are such that people do not have a normalized rhythm of life: They go to bed at different times, eat regardless of the time of day, sometimes 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 losing weight?

1. Almost all muscle groups work when running, and being overweight acts like a kind of weight-bearing drug.
2. Muscle work starts the process of burning fat.
3. Running doesn't require a lot of preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise that is genetically inherent in us. It's safe, natural, affordable, and suitable for people of all ages.

Running myths

Many people who have started exercising, or have just been interested in jogging to lose weight, have heard unusual and contradicting statements about exercise. Among them, the following myths are distinguished:

• You need to run on an empty stomach.Such a statement cannot be correct because the body needs pre-feeding anyway. Nutritionists and trainers recommend that you have a small serving of complex carbohydrates half an hour before your run so that you can keep your stomach running and be more productive.
• Jogging promotes the development of the leg muscles and does not provoke fat burning in the legs.There are no separate methods for losing weight exclusively on the lower extremities, in order to be able to lose weight quickly, running must be combined with full-body training.
• The quieter you run, the faster you burn fat.A fast pace of "wear and tear" forces the body to use more oxygen than it does when moving quietly, and the body requires a lot more energy to do this.
• For weight loss, jogging in the morning is healthier than afternoon or evening activities, but this approach can cause problems with the work of the cardiovascular system, since a sharp awakening and a high load on the heart can not have a beneficial effect on the human body.

Contraindications

It might 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 injuries;
• Phlebeurysm;
• Blood diseases;
• Pregnancy;
• Breastfeeding;
• High blood pressure;
• Visual disturbances, diseases of the retina.

To run and lose weight and avoid possible health complications, doctors recommend that you adhere to the following rules.

• There is no need to take breath counts while driving. Inhaling and exhaling is best done naturally, as oxygen overload causes dizziness, weakness, and an increase in blood pressure.
• Some beginners may develop mild asthma at the beginning of the course. In order to avoid uncomfortable suffocation, doctors recommend walking and running in forests or on special training grounds far away from highways.
• Avoid jogging on paved sidewalks. When walking on asphalt, there is a strong shock load that can cause injuries to the joints and spine.

Review your diet and lifestyle before starting your class. To lose weight by jogging, you need to refrain from alcoholic beverages, sugary and fatty foods. You also need to organize a regular sleep schedule.

This is how you learn to walk properly

In order to start jogging, it is particularly important for people with extra pounds to observe safety precautions, as a very heavy weight when jogging leads to increased stress on muscles and joints.

Beginners are advised to follow a few principles that will make it easier to exercise and run with joy:

• If you have not yet done any sport or have taken a long break, you cannot start running right away. It is best to devote a few days to race walking and then gradually combine walking with light jogging.
• Allow an hour's walk. For weight loss to be effective, you need to be constantly moving. Even simple freestyle walking will help you lose weight.

Find a company or create the perfect playlist for yourself. New acquaintances always help you not to quit your studies and move on, and good music illuminates your loneliness.

How to get started

To understand how to properly start running for a beginner, you need to determine the required rhythm and initial loads. For beginners, the following training rules are widely used:

• The frequency of lessons is at least twice a week.
• The starting distance for jogging should not exceed 1. 5-2 km.
• Young athletes are encouraged to run in sportswear that will wick away moisture and stimulate fat burning.
• It is advisable to combine regular jogging with race walking. This approach develops stamina, which will allow you to increase your running distance in a month.

In order to get into the training process quickly, beginners are also advised to run according to a pre-designed program. If you stick to the plan, you can overcome the physical strain at the beginning and enjoy running afterwards.

How to breathe properly

Normal breathing while running can relieve the cardiovascular system and increase the flow of oxygen to muscle tissue. This process allows for increased physical activity and improves running efficiency for weight loss.

How do you breathe properly in class? There are some simple rules about breathing, but all of them are conditional because this process is strictly individual for each person.
During a run at normal speed, the human body begins to consume several times more oxygen than in normal life, so improper breathing process can lead to disorders of the lung function and thus to health problems.

There are two main types of breathing for men and women, depending on their running technique.

1. An even breathing process that is ideal for quiet jogging in the park or on specialized trails. In this case, it is necessary to breathe from the running pace. Breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. In such races it is impossible to control breathing, in such a situation you need to try to make up for the lack of oxygen by taking deep breaths and exhaling sharply.

It is interesting that almost everyone in their school days was taught to breathe through their nose, but this statement is controversial.

Breathing through your nose is good for your health, but depending on where you are running, the methods of bringing air into the body need to be combined.

When and how much do you need to run to lose weight?

Running training can be divided into mornings and evenings. However, everyone should decide for themselves an alternative time for the lesson. You need to get used to running slowly and clearly defining the load, speed and distance you can overcome in a given period of time.

In the morning

Morning jogging allows you to recharge your batteries throughout the day, but you cannot actively do morning exercise because high stress causes blood pressure to rise, leading to fatigue and cardiovascular disorders.

The time for morning jogging should not exceed half an hour, as such a duration allows the body to wake up without undue stress.

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

• It is necessary to start classes no earlier than half an hour after waking up, in this case there will be no heavy load on the body.
• Warm up a little before running. Stretching exercises are great exercises for your body.
• You cannot eat anything before a morning weight loss run. Breakfast should take place only 15-30 minutes after the end. However, exercising on an empty stomach is bad for your health, so make sure you drink a glass of water when you wake up.

Don't knock on your internal clock. Choose the exercise time that suits you best.

in the evening

Evening classes are a great alternative to unloading for those who don't use up all of their energy during the work day.

You can run according to any schedule in the evening, but in either case there are a few rules to be followed.

• You need to eat before jogging, but no later than two hours before.
• It is best to hit the track immediately after work, as after returning from work, dinner, and rest, it will be very difficult psychologically to force yourself to go outside.

Running techniques

How To Choose A Jogging Technique For Weight Loss? Of course, it's best to try all of the methods and types first, and then determine which one is right for you. The secret of success in losing weight by running lies not only in adhering to all training rules, but also in the joy you should have while doing it.

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

jog

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

It is difficult to explain how to jog properly because this jog is based on a person's natural and calm movements.

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

1. Jogging takes place three times a week. First you need to warm up for 10 minutes, and then jog for 10-15 minutes at a free pace. Next, you need to accelerate the pace, run uphill for 10 minutes, or increase the speed slightly. Finish jogging with a quiet 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 10 minutes, walk 15 minutes fast, run 10 minutes, walk 5-10 minutes.
   • Workout 3: warm up for 10 minutes, run for 10 minutes, work with a rope for 5 minutes, walk for 10 minutes.

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

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

Shuttle ride

Shuttle is a short distance run that does not exceed a distance of 100 meters. Everyone has passed shuttle running in physical education class at school at least once in their life. The peculiarity is that during the run you have to stop abruptly and touch the boundary mark or walk around any obstacle.

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

sprint

Sprint - running short distances at top speed. Doctors don't recommend sprinting for weight loss only; such exercises should be included in interval training.

A smooth run, in which the person gives the best, allows you to lose weight quickly. It should be noted, however, that sprinting creates a heavy cardiac load that can adversely affect heart function.

The sprinter program is typically structured as follows.

• Warm up 15-20 minutes: light jogging, stretching, obstacle courses can be included.
• Training: The sprint race can have a distance of 100 meters to 2-7 kilometers. Beginners are advised to run 300-500 meters.
• Completing the session 10-15 minutes: an important moment when jogging as proper "cooling" will help stretch muscles and relieve you of painful sensations in them. Finish off with a quiet jog or full body stretch.

Never neglect to warm up and finish your workout as they will increase your performance and improve your fitness accordingly.

Interval training

Interval jogging is the most effective way to lose those extra pounds because even after you've finished your workout, the body continues to destroy fat deposits and convert them into energy.

How is interval training structured? Interval jogging is possible 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 you increase and decrease the load. For example: jogging a distance of 50 meters, after 150 meters of movement at maximum speed and 100 meters of sports walking.

Short ways

The short-distance run is popular with people who lose weight because it does not take much time and the effect is achieved as quickly as possible. The short distance training includes:

• Sprint racing;
• Shuttle barrel;
• Interval classes or

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

High-impact workouts allow you to "dry" the body quickly and gain muscle mass, so athletes and bodybuilders often run short distances.

Long distances

In sport, both professional and amateur, long-distance running is most widespread. It enables you to put your body in order and improve your well-being.

Running long distances promotes endurance. In order to master long distances, you not only need desire, but also endurance and the right calculation of strength.

By default, long distances are covered when jogging, but elements of charging and interval training are often added to classic jogging for more effective weight loss.

Where to run

There are many running techniques that can help you lose weight quickly, but knowing where and what type of surface you're running is also important. There are the following types of training:

1. Escalator:one of the most effective ways to lose weight. This method of training 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. In the street:The most popular and useful form of running. You can conduct such courses:

   • On the stadium:Athletes who have the opportunity to train in stadiums are incredibly lucky because these seats are equipped with a special rubber coating that softens the impact of the legs while running and prevents the shoes from slipping. Even in stadiums, it's always easier to organize a jogging schedule because like-minded people run along who don't allow you to relax.
   • On asphalt:the most common activity as it is quite difficult to find a place to jog in a city. Since doctors do not recommend walking on asphalt because of possible joint injuries, people who do not have the opportunity to exercise in the park or in stadiums should buy special shoes that reduce the force of the impact.
   • With a dog:a fun and enjoyable way to lose weight and take your pet for a walk. In such a situation, the company of friends or acquaintances is not required as the dog has yet to be taken outside. Quiet running together with a fluffy companion will keep you in shape all the time.

3. On site:This way of doing it is great for shy people as such jogging can be done without leaving home. In addition, jogging on the spot can replace warming up before a long run.

   

   The training is carried out as follows: first you need to walk a little around the room at a high pace, and only then start running. There are two ways to walk in place:

   • lift your knees up;
   • touch the heels of the back of the thigh.

   With endurance jogging at home, you can lose 5 kilograms in a week.

Racetrack

Don't forget to exercise on a treadmill. This great piece of equipment can be set up at home or used at your local gym.

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

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

The lesson scheme is as follows:

• Warm up 10 minutes - walk at a slow pace;
• a five-minute run with an incline of 6-7 degrees at a speed of 5-6 km / h;
• Running without an incline at a speed of 10 km / h;
• Movement not speed limit 3 minutes.

This cycle is repeated 5-7 times depending on the fitness of the athlete. You can create an intense exercise program yourself based on your initial athletic performance, and any trainer at the gym can help you with this.

Jogging for weight loss for men and women

Often beginners are interested in the question, why do girls have to put more effort into jogging to lose weight than men?

The answer to this question is simple: the stronger sex is genetically more likely to run.

Men have stronger joints and their excess weight is "concentrated" in the stomach, which determines their center of gravity. For this reason, the stronger sex can tolerate physical activity more easily and go to the doctor less often because of joint problems.

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

In any case, the fair sex shouldn't give up jogging, but when choosing this weight loss system, you need to pay extra attention to your choice of running technique and location.

Slimming legs and stomach

Running as a means of losing weight on the legs and abs is another myth, as jogging is effective for losing weight all over the body, not just a specific part of it. Of course, with the help of exercises, you can inflate the legs, buttocks and abdomen, but with this muscle mass, all the muscles of the trunk and arms are activated.

In order to burn fat while running, experienced athletes are advised to purchase special sportswear and shoes. The elastic jogging pants keep moisture away and increase perspiration, while the soft, shock-absorbing sneakers not only reduce the pressure on the joints, but also increase the springiness.

If you want to jog to lift your stomach and reduce leg volume, you need to develop the right nutritional system. Because if you continue to eat as you normally would, the extra pounds will go away very slowly and you will only see weight loss results after six months or even a year.

It is important to know that to lose weight and gain muscle you need to burn more calories than you are consuming. Therefore, before you start jogging, make a meal plan with counted calories.

"Harmful" foods should also be removed from the menu. These include:

• Fast food;
• frozen food;
• Bakery products;
• Sweet;
• Conservation.

Maintaining a fractionated diet is very important to lose weight while exercising because the body does not spend a lot of energy digesting and consuming food.

It's important to remember not to overeat before exercising in order to effectively burn fat while running.

Run after 50

It is difficult to start running at any age: however, at 20, 30, and 60, the younger the human body, the easier it is to tolerate and "get used" to physical activity. But don't despairand reject this idea in order to improve the health of the body. Running, even at the age of 50, allows you to lose weight painlessly, restore heart function and extend your life by several decades.

How do I start running at an advanced age, and most importantly, how do I do it right? If you are over 50 and have an idea to start jogging, the first step is to see a doctor and find out if you have any contraindications to such loads.

Experts advise people of old age and very heavy beginners to start active walks in the fresh air. Such an exercise can be done daily until the body gets used to the increased load. After that, you need to move on to an athletic step.

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

There is a "getting started" technique for people of old age. The essence of the system is as follows: for nine weeks you need to walk, increase the pace and distance every day, that is, if you start training from 300 meters and go through it in 5 minutes, then next time you need to do 350. overcome meters at the same time and so on. After all, you can run 4-5 kilometers without stress. After covering the two-kilometer route, you can start running using the same system.