Run effectively helps to fight against excess weight. Only three trainings a week within 30 minutes will help to achieve notable result already the month later.
Run very effectively helps to lose excess weight. At the same time the result can come literally in several weeks of regular trainings. The most important – run is available to everyone, it is possible to run down the street, at stadium, in the park, in the forest. The most optimal variants of run for weight loss – the green space and stadium. It is very important that air was clean, and in way obstacles in the form of the passing cars and idle people didn't come across. It can distract from occupations.
Regularity of trainings
Only regular trainings are capable to yield positive result. At the first stages three times a week are enough to be engaged. It is good if one training in seven days is shock. It is possible to increase a little the distance, or to run the chosen distance at faster pace. It will help to come gradually to serious loadings, to force the organism to work in the emergency mode.
Building of loadings
Every new week it is necessary to try to increase loadings, but it is minimum. For example, if in the first week only fifteen minutes ran, in the second it is possible to run eighteen minutes. If it seems too serious addition in loadings, it is possible to increase them each two weeks.
Change pace and types of run
To change load of the organism, try to choose places for jogs when hills, hills occur in the path. It is also possible to increase pace periodically. It allows to involve different muscles, to increase warm reductions. When the pulse rate increases, the strengthened work of exchange processes begins. The bigger amount of excess substances, including fat deposits is burned.
The most optimum distance of run for weight loss
You need to achieve to run for one training at least six kilometers that is equivalent to 30-35 minutes of run. Only in that case there is the full guarantee of weight loss. The fact is that only long monotonous load of the organism within half an hour allows to begin to deep processes on combustion of excess substances. When for once you are able to run ten-twelve kilometers, your weight is normalized much quicker. You shouldn't hurry to achieve fast results. It is better to increase loadings gradually. At regular trainings even the beginner will be able to lose in three months 5-10% of weight without harm for the organism, easily running the distance in 6 kilometers.
Small secret
If after jog there are no one and a half-two hours, the effect of the training for weight loss will be much higher. The fact is that upon termination of any training in the organism serious work on send-off of excess substances within one and a half hours is conducted. To it it is necessary to help in it – to take the shower and to relax. Food will stop this process as the organism will switch to digestion of food.