For weight loss Jogging involved many women and men all over the world. One of these are useful to control the weight and look slim and toned. And others after several weeks of classes disappointed, because they do not see the results of the training. How to run as fast and attractive to lose weight? There are several techniques to effectively get rid of the extra pounds with the help of regular Jogging. Consider some of the ways which can help you lose weight quickly.
The right running has a healing effect on the body, because it enriches the blood with oxygen, strengthens the heart and blood vessels, makes bones stronger, increases life capacity of lungs. That ran in the breathing, heartbeat, accelerate metabolism and burn fat. This sport helps to lose weight, make a figure slender and elegant because of the uniform distribution of load on all muscles.
What common mistakes do girls doing Jogging for weight loss? If you jog for 15 minutes, this will not affect your weight, although a positive impact on health in general. Daily short runs to 20 minutes, there will be no thin or help you lose weight. To understand the amount that needs to run correctly to get rid of the extra pounds, it is necessary to understand the processes occurring in the body with this type of charge.
For easy operation in low speed (Running) muscles get their energy from the glycogen – sugar stored in the liver. 30-40 minutes of active training is to be consumed. If classes after this period of time to stop, then, during Breakfast lost glycogen will be refilled and the weight is reduced. How much time do I have to run to start the fat burning process? Experts recommend for weight loss to happen in a race of 50 to 1 h 15 min.
In this period of time, the body is the blood flow in the body fat so that it increase the concentration of oxygen and actively splits the fat. This process is expressed outwardly in the fact that the person feels tired and his breathing becomes heavier. However, after some time, due to the fact that the refractory fats and slowly digested, the body begins to take energy from protein (muscle mass).
This process begins after 1 hour 15 minutes of Jogging, therefore, during this time, the training does not fit all. Thus, for the active weight loss has Running for 1 hour. During this time, a person who weighs 70 kg will spend 700-750 kcal. There is a pattern: the more weight a person has, the more energy (calories) you burn while running. The frequency of running? A good effect of weight loss give workout of the day according to the following scheme.
The best time to run: morning or afternoon
At what time of day is the best to refresh? Sure, the scientists can not tell when it is better to run to lose weight in the morning or in the evening. Some of them say that at the beginning of the day, after waking up, the body still had not woken up, so the blood thick bole compared to other times of the day. Because of this, during the execution of this morning the heart is experiencing a serious load, which can negatively affect its condition and lead to poor health.
For these reasons, other researchers say that it is harmful, not the studies themselves early in the day, and the excessive load. It is recommended to properly prepare for the race: take a bath of contrast, a little snack (vegetable salad and juice), do a warm-up for 3-5 minutes. To reduce the concentration of the blood in the body, before exercise should drink a glass of warm boiled water.
If you have in the morning on an empty stomach, the body will be able to lose weight, as it will be more difficult to lose extra pounds night workouts. How to get rid of excess weight, jogging in the night? Arguments in favor of running in the morning slimming has more. However, if circumstances do not allow exercise in the morning and the afternoon run will help you to lose weight, but the process will be slower. An easy run can be done up to 1 hour before you go to sleep.
But intense training is better to start not later than 2-3 hours before a break. The observance of these intervals will help the body to deal with the stress of physical exertion before going to sleep. Running at night has a major drawback – that it was destroyed are not fats and carbohydrates that accumulated during the day.
How to run to lose weight in the stomach and legs
If you have not played sports and decided to run for weight loss, start with small loads. First practice for 10-20 minutes a day, running at an average speed. But even if that load is causing a strong fatigue, go for a walk. Begins to run, slowly increase the training duration, take it in 40-60 minutes.
Wrong will all the time run at max speed because it has a negative impact on your health. In order to feel comfortable, choose comfortable shoes and clothing for training. They are mainly used for weight loss of Running for an hour or alternating with intensity. Before the training and after the measurement pulse. To run normal rate of bits per second, is 120-130. Consider how to properly train in these two cases.
Range of operation
Special technique of operation with alternating loads will help you to lose weight to people who don't have the free time for sports training. During the interval of training the lungs and heart are experiencing a heavy load, so that for smokers, and patients with cardiovascular diseases, this method of getting rid of the extra pounds not s'.
Alternating current with maximum load and the period of rest begins in the human body the processes that lead to weight loss. After 20-30 minutes of Jogging alternating loads, there is an active fat burning. This process, according to some, continues after the training, another 6 hours, even if only for a stroll or relax. Cycle interval training consists of 4 stages:
- the first 100 m of fast walking (warm up the muscles, increases the flow of blood);
- second 100 metres – Running (it helps to set the breathing);
- the third 100 metres – running to the limit;
- Run and restoration of the breathing.
The cycle time is repeated several times. At this time in the body there are powerful processes for splitting fats. The race has a great amount of energy, which is extracted from the body of glycogen. And the transition to walking, the disadvantage of this type of material is replenished at the expense of body fat. When running at the maximum capacity of the blood in larger quantities runs to the muscles, which causes the oxidation of fats and release of energy.
If you decide to lose weight, Run, start training with a slow walk and gradually move to running. During the first 2 minutes go at a breakneck pace. After doing lunges slightly stretch the muscles of the legs. Next do squats 5-20 time, jump on the ground. Bend and stretch those fingers socks, but do not bend your knees.
In this position the stay of 3 to 4 seconds and straighten up. Repeat this exercise. Then, slowly start to run for 3 to 5 minutes, gradually accelerated. Ensure that during the execution, the foot is completely lifted from the ground and you are not running tip, as it is harmful. During the race, don't slouch, don't lean forward.
How to breathe properly during a workout
During the execution, the body less fatigued and full of oxygen to breathe correctly nose. In the case of breathing through the mouth constantly wants to drink from a drying of the oral cavity. Breathing in running, you need to do is long, but hold your breath, not worth it. Drinking on the run can only be cleaned with water or specially formulated drinks to exercise. Use fluids recommended a few times, in small SIPS.