Slimming 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 make your figure beautiful!

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

Tips for effective running

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 some rules that will help you make them easier and more enjoyable.

How to run properly to quickly lose weight?These rules should be followed during classes:

• An hour before going on 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 measuredly.
• When jogging, you need to keep the correct posture.
• The legs are always slightly bent at the knees.
• You do not need to wave your arms while moving, but you should not strain and press them strongly against the body either.

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

Weight loss value of running

Every day, those who want to lose weight thousands of times ask: how should you run to lose weight? What time of 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.

In order to get rid of body fat by 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 do not move at all or are extremely physically active. Such an imbalance in life leads to the formation of a fat reserve in the body, which is rather difficult to get rid of.

Why is jogging so useful for weight loss?

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

Running myths

Many people who started exercising or were simply 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 preliminary feeding in any case. Nutritionists and trainers recommend that you eat a small portion of complex carbohydrates half an hour before a run, so you can run your stomach and increase its productivity.
• Jogging promotes the buildup 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 quickly lose weight, running must be combined with training the whole body.
• The calmer you run, the faster you burn fat.A fast "wear and tear" pace forces the body to consume more oxygen than during quiet movement, and for this process the body requires much more energy.
• 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, because a sharp awakening and a high load on the heart cannot have a positive effect on the human body.

Contraindications

It may seem that running is the safest way to lose weight, but it is not.

Training is contraindicated for people with the following indicators:

• abnormalities in work or diseases of the cardiovascular system;
• musculoskeletal system injuries;
• phlebeurysm;
• blood diseases;
• pregnancy;
• lactation;
• high blood pressure;
• vision problems, diseases of the retina.

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

• While driving, you do not need to adhere to any breathing count. Breathing in and out is best done naturally, as oxygen overload causes dizziness, weakness, and an increase in blood pressure.
• Some beginners may experience mild asthma at the beginning of the class. To avoid unpleasant suffocation, doctors recommend walking and running in forests or at special training grounds located far from highways.
• Avoid jogging on paved sidewalks. When running on asphalt, a strong shock load occurs, which can provoke injuries to the joints and spine.

Be sure to reconsider 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 also need to organize a regular sleep schedule.

How to learn to run properly

To start jogging for people with extra pounds, it is especially important to observe safety precautions, because a very large weight during jogging will lead to an increase in the load on muscles and joints.

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

• If you have not previously played sports or have taken a long break, then you cannot start right away with running. It is best to devote a few days to race walking, and then gradually combine walking with light jogging.
• Schedule an hour to walk. For effective weight loss, you need to constantly move. Even simple free-style walking will help you lose weight.

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

How to start

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

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

Also, in order to quickly get involved in the training process, beginners are recommended to run according to a pre-compiled program. By sticking to the plan, you will be able to overcome the physical stress in the beginning, and then you can enjoy running afterwards.

How to breathe correctly

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

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 run at a normal speed, the human body begins to consume several times more oxygen than in ordinary life, therefore, an incorrect breathing process can cause disruptions in the functioning of the lungs, and, accordingly, 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 quiet jogging in the park or on specialized trails. In this case, it is necessary to breathe, starting from the pace of the run. Breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. During such races, it is impossible to control breathing; in such a situation, you need to try to compensate for the lack of oxygen by taking deep breaths and sharp exhalations.

It is interesting that almost all people were taught to breathe when running through their nose during their school days, but this statement is controversial.

Breathing through the nose is good for your health, however, depending on where you run, methods of delivering air into the body must be combined.

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

Conditionally, running training can be divided into morning and evening. However, everyone should appoint an alternative time for classes for himself. You need to accustom yourself to running gradually, 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 with energy for the whole day, but you cannot actively carry out morning workouts, since high loads will provoke an increase in blood pressure, which will lead to fatigue and disruption of the cardiovascular system.

The time for morning jogging should not exceed half an hour, since such a duration will allow the body to wake up without causing excessive 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 the body will not experience a strong load.
• Before running, be sure to warm up a little. Stretching exercises are great exercises for your body.
• Before a morning run for weight loss, you can not eat anything. Breakfast should take place only 15-30 minutes after it ends. However, going to workout with an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

Don't knock your internal clock. Choose a workout time that is convenient for you.

In the evenings

Evening classes will be a great alternative to unloading for those people who do not expend all their energy during the work day.

You can run in the evenings according to any schedule, but in any case, you must follow some rules.

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

Running techniques

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

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

Jogging

Every person knows about 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, since such jogging is based on the natural and calm movements of a person.

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

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

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

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

Shuttle run

Shuttle is a short-distance run that does not exceed a distance of 100 meters. Every person at least once in his life passed shuttle running in physical education at school, its distinctive feature is that during the run you need to stop abruptly and touch the limit mark, or run 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 maximum speed. Doctors do not recommend doing only sprinting for weight loss; such exercises should be included in interval training.

A smooth run, in which the person gives all the best, will allow you to quickly lose weight. It should be noted, however, that sprinting produces a strong cardio 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: The sprint race can be at a distance of 100 meters to 2-7 kilometers. Beginners are recommended to run 300-500 meters.
• Completion of the lesson 10-15 minutes: an important moment of any jogging, as proper "cooling" helps to stretch the muscles and relieve you of painful sensations in them. Finish off with a quiet jog or full-body stretch.

Never neglect warm up and workout completion as they help increase your performance and improve your fitness accordingly.

Interval workouts

Interval jogging is the most effective way to shed those extra pounds, because even after you finish your workout, the body continues to destroy fat deposits, converting them into energy.

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

Short distances

Short-distance running is popular with those who are losing weight, since it does not take a lot of time, and the effect is achieved as quickly as possible. Short distance training includes:

• sprint races;
• shuttle run;
• interval classes.

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

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

Long distances

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 endurance. To master long routes, you will need not only desire, but also perseverance, and the correct calculation of strength.

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

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

   • At 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 along with you, who 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 for jogging. Since doctors do not recommend running on asphalt surfaces due to the possibility of injuries to the joints, people who do not have the opportunity to train in the park or in stadiums should purchase special shoes that soften the impact force.
   • 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. Calm running together with a fluffy companion will keep you in shape all the time.

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

   

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

   • lifting your knees high;
   • touching the heels of the back of the thigh.

   Home endurance jogging will allow you to lose 5 kilograms in one week.

treadmill

Don't forget about exercising 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 properly run in the gym in order to lose weight.

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

The lesson scheme is as follows:

• warm-up 10 minutes - walking at a calm pace;
• a five-minute run at an incline of 6-7 degrees at a speed of 5-6 km / h;
• running without 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 develop an intensive training program yourself, based on your initial athletic performance, and any coach from the gym can help you.

Jogging for weight loss men and women

Often, novice athletes are interested in the question of why, during jogging, girls need to 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 a doctor because of joint problems.

In women, the center of gravity is located below the waist, which makes them more stable for bearing offspring, and extra pounds are located throughout the body, resulting in the appearance of cellulite. To quickly lose weight for girls, doctors and trainers recommend doing fitness or yoga, where all types 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 need to pay special attention to the choice of running technique and the place of training.

Slimming legs and abdomen

Running as a way to lose weight on the legs and abdomen is another myth, since jogging is effective for losing weight on the whole body, and not just on a certain part of it. Of course, with the help of exercises, you can pump up your legs, buttocks and abs, however, along 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 sportswear 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 springy effect.

If you are serious about jogging to lift your belly and reduce leg volume, you need to develop the right nutritional system. Since if you continue to eat as usual, the extra pounds will go away very slowly, and you will achieve results in losing weight only after six months or even a year.

It is important to know that in order 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 meal schedule with counted calories.

Also, "harmful" foods should be removed from the diet. These include:

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

Observing a fractional diet is very important for losing weight while playing sports, since the body does not spend a lot of energy on digesting and assimilating food.

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

Running after 50

It is difficult to start running at any age: at 20, at 30 and at 60, but the younger the human body, the easier it is to tolerate physical activity and "get used" to them. But do not despair and reject this idea to improve the health of the body. Running, even at the age of 50, will allow you to painlessly lose weight, restore heart function, and extend 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 and have an idea to start jogging, the first step is to visit a doctor and find out if you have contraindications to such loads.

Experts advise people in old age and beginners with a very large weight to start with active walks in the fresh air. Such an exercise can be carried out daily, until the body gets used to the increased load. After that, you need to move on to a sporty step.

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

There is a technique for "entering" into running for people in old age. 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 go through them in 5 minutes, then next time you need to overcome 350 meters in the same time and so on. After all, you will be able to walk 4-5 kilometers without stress. After overcoming the two-kilometer route, you can start running classes using the same system.