It is possible to lose excess weight in various ways, but the best choice is run. That occupations brought benefit and helped to eliminate quickly fat deposits, it is necessary to know several secrets: what run is more effective for weight loss, the rule of breath and also what to begin to the beginner with.
Occupations run
The correct run as means for weight loss and strengthening of a muscular skeleton — the most available and easy way. To achieve these objectives, it is necessary to begin sports activities in warm season.
If the start fell on cold season, then it is necessary to run right after an exit from the house, and to finish occupations on a house threshold to avoid overcooling and colds. The main recommendation to beginners is gradual immersion in loadings. The organism has to get used to sports occupations.
Learn about main types of run.
Advantage
This sport is useful and effective as means of improvement of an organism for the following reasons:
- during jog the most part of muscles of an organism works, and excess weight becomes weighting compound;
- active muscle work and the accelerated blood circulation intensifies burning of fat deposits;
- load not only of muscles, but also of a cardiovascular system, that is is cardiostimulation;
- physical activity helps to strengthen a respiratory system, as a result the athlete gets rid of short wind;
- strengthening of immunity;
- the psychological and physical endurance due to production of hormone of happiness and regular physical activities develops.
The main advantage of this sport is ordering of life cycles of the person. Physical activities, food and even a dream become regular.
Trainings eliminate an imbalance which is observed at those who do not come to stadium or a park path. Proceeding from it most of the beginning athletes will have no question of whether run for weight loss is effective.
Read also about advantage and harm of run in the mornings.
Harm and contraindications
Sports exercises, including run, are capable to do harm to health in the following cases:
- big body weight if excess weight too big, then the activity can cause irreparable damage to joints, in this case is better to be engaged on the exercise bike or to go to the pool;
- become an obstacle for jogs a heart trouble and vessels — heart failure, a hypertension, heart diseases of different complexity and a varicosity;
- this sport and that who suffers from sharp forms of diseases of digestive organs, an endocrine, respiratory system (asthma, allergies), a pulmonary disease is forbidden;
- contraindication are also diseases of bones and the musculoskeletal device (flat-footedness, curvatures of a backbone, diseases changing density of bones).
You should not give loadings if during them suffocation begins, severe pain in legs disturbs. In this case it is necessary to ask physicians for the help.
We recommend to you to learn how to increase and develop endurance in run.
Features of run
To burn surplus of fat, it is necessary to know how many it is necessary to run also the basic rules of jogs. It will allow to give optimum physical activities and not to fuse from incorrectly chosen speed and type of activity. The sport has to bring the accelerated burning of fat deposits, and for this purpose it is required to watch such parameters as:
- duration of occupations — at the initial stage the movement has to last of 10 minutes, the period of activity depends on physical fitness of the athlete, each 1–2 weeks duration increases for 1–2 minutes that gradually each training lasted 40–60 minutes;
- the number of trainings in a week at the initial stage should not be more than 2-3 times, further it is possible to be engaged 3–5 times a week;
- level of loading is estimated by the number of blows of heart in 1 minute. Optimum loading is 60–75% of the maximum frequency of warm blows. Pulse is calculated by a formula: 220 minus age of the athlete, from the received result there are 60–75%.
Important! In the first half an hour of a training the organism burns a glycogen from cells of a liver and only then passes to fat deposits.
Considering these features, jogs will bring the expected result thanks to the saved-up resources in the form of fat. Incorrect approach to occupations will result in quickly appearing fatigue and to unwillingness to leave to the park in the morning.
Differences for men and women
Distinctions of activity for men and women consist in the following:
- the female body has 10% more fat layer, than men's that does the weaker sex is more vulnerable at average distances and in sprint on which the high speed and development of muscles are important;
- run is more natural to a male body as the stronger sex possesses the developed muscles and powerful joints, at the weaker sex joints, ligaments and muscles soft and plastic that is explained by availability of hormone of estrogen;
- its effectiveness for weight loss at men will be higher also due to bigger amount of blood and volume of lungs which supply it with oxygen. At a weak half of mankind these indicators are 15% less;
- the backbone at women is more subject to injuries, than at men;
- the indicator of consumption of oxygen at the stronger sex is 15% more, than at weak. In blood of women there are less mitochondrions (intracellular power sources) for 20% and 10 times less testosterone.
To lose weight, the female body needs more energy, and at the maximum indicators the greatest possible emission of adrenaline in blood is necessary. At the same time women are capable to lose weight on an equal basis with men as reaction of organisms of both sexes on physical activities is identical — to burn fat.
Important! For weight loss it is necessary to run 3–5 times a week within 3 months, and then it is possible to give loading to an organism for maintenance of the reached weight.
As it is correct to breathe
During jog the organism needs bigger amount of oxygen therefore it is necessary to breathe correctly. There are two technicians:
- Uniform breath for moderate jogs — breath has to correspond to the rate of movements. The best choice the scheme — a deep breath, 2–3 steps, a deep exhalation is considered.
- If the choice fell on interval loadings or sprint, then it is necessary to compensate the high needs of an organism for oxygen by deep breaths and sharp exhalations as at high-speed run it is difficult to control breath. Breath through a nose is not always effective as does not provide receipt of the necessary amount of oxygen. Such type of breath will suit those who are engaged in city parks.
We advise you to study features of breath during run.
The correct equipment for run
The clothes for occupations have to be convenient and soft, not holding down movements. Too warm equipment or its too large number will lead not to burning of a bigger amount of fat, and to heatstroke. Therefore it is necessary to choose clothes which correspond to weather conditions and promote thermal and air exchange. Fabrics have to be natural or with a big share of natural fibers.
Special attention is paid to footwear. Comfortable and soft sneakers will be necessary for occupations. The size of footwear has to correspond to the leg size, not press and not dangle on it to exclude injuries.
Learn how to make warm-up before run.
In what time of day it is better to run
Conditionally run can be divided on time when it is necessary to come to stadium, on evening and morning. Each of types of occupations is in own way attractive. Morning jogs within 30 minutes load with energy and are based on measured loading. Too high intensity will lead to increase in blood pressure and fatigue. Daily run gives in the evenings the chance to spend energy which did not manage to be spent in a day. For such trainings there are no temporary restrictions, but it is better to come to paths of the park right after return from work. It is better to make morning and evening jogs every day.
Read also as correctly and quickly to run.
Healthy nutrition
Basis of success is the healthy nutrition. Otherwise the lost calories will return from the eaten dishes and drinks. The correct diet complex carbohydrates from porridges are the cornerstone, of a squirrel from meat, fish, eggs, fermented milk products with the minimum percent of fat content, vegetable fats. Also at the menu there have to be fruit and vegetables. The optimum number of meals in day — 5–6 times. The volume of a portion is 200–250 g. During the day the athlete needs to drink from 1.5 pure l. Under a ban all sweet, fat, smoked, salty and sharp.
We recommend to you to esteem that is more effective for weight loss: racetrack or exercise bike.
Run options
Will help to lose weight and to tighten muscles not just run, and correctly elected the technician. Beginners, to be involved, need short trainings with moderate loadings and gradual increase in distances and speed. And athletes with an experience can train by means of interval approaches, do sprint trainings.
Interval
This type of trainings is considered the most effective for weight loss. It consists in alternation of fast and measured run or walking. Interval classes can be given on the exercise machine in the hall or on the street. The essence consists in division of a route into sites of 100 m for fast run and 50 m are taken away for jogging, 100 more m can be taken away for sports walking.
Learn about advantage and harm of interval run.
Trot
It is difficult to describe this equipment. It is measured movements of the athlete. This option will be suitable for beginners. Occupations begin warm-up with the subsequent slow activity. It is possible to increase speed later, but so that to retain control over breath. To achieve the maximum results, it is necessary to choose a different paving — from primer to gravel and asphalt. Also it is worth including in a ladder route, hills and biases.
Technology of performance of exercise — easy and weakened, before the main loading is carried out warm-up within 10–15 minutes. Free speed, and breath should not get off. Every month time of loading increases for 10 minutes.
Read also whether running on the spot is useful.
Easy
So the type of physical activity which represents the movement at quiet speed without accelerations and additional loadings is called. The athlete finds the rhythm of occupations, the amplitude which become a habit and weaken. This type of occupations is practiced by those who need to relax and distract after the intense working day. The training consists in the easy slow movement with a speed of 6-9 km/h with equal breath and on a plain surface.
Whether you know? The jogging appeared in the sixties in New Zealand. Its name is translated as the shuffling run.
Uphill
Run uphill differs from other versions. It demands big expenses of energy, so, is more effective for dumping of extra kilos. The movement involves a bigger number of muscles up. Also, to make a push, the effort is required, and muscles of a press and a back work in the emergency mode to keep the building in vertical position. The movement uphill demands reduction of length of a step, and muscles of a trunk have to hold the person in vertical position. Each step is carried out from foot, but not from a heel, as at flat occupations.
It will be useful for you to esteem what muscles work during run.
With acceleration
The specified type of loadings helps to develop endurance and to burn even more calories. Accelerations help to count correctly the forces therefore run with acceleration is used by professional athletes. Loading is calculated on short distances — 60–100 m. At first it is necessary to run quietly, and then to accelerate. Sprint trainings are held with increase of speed. Jog begins with the movement with a small speed, and then the athlete needs to reach the speed, maximum for himself and to run with it the set distance. It is the best of all for beginners to do on 30–50 m, and then to increase distance and to bring it to 100–120 m. The maximum speed has to remain a quarter of all distance, and then it needs to be supported.
Get acquainted with the equipment and phases of sprinting.
On the racetrack
Trainings can be held not only on the street, but also in gym where there are racetracks. The movement on the place by means of a moving cloth is easier, than on the street. To increase power consumption and to complicate to muscles a task, it is necessary to change an exercise machine cloth tilt angle to 1 degree or speed of its movement.
Such loading is optimum for beginners who need to find the speed and to control indicators — the speed, the number of blows of heart and breath. Occupations on the exercise machine begin with walking within 10 minutes. Then it is possible to pass to active movements. The main indicator is heartbeat level. It has to make 73% of maximum.
For increase in the spent calories it is necessary to change a path tilt angle. Occupations begin on a plain surface, and then each 5 min. it is necessary to increase a corner by 2–5 °. For weight loss will enough hold 3 trainings a week.
Learn everything for and against the racetrack.
On a ladder
Steps at an entrance or on the street will help to lose weight and demand the maximum tension of muscles of legs and a trunk. Buttocks, hips and muscles of a back and a press participate in a training on steps, the cardiovascular system becomes stronger that does such trainings effective for weight loss of a stomach. The movement on a ladder can be a miscellaneous — quiet, with accelerations and interval. The training begins with warm-up. It is necessary to execute moves hands and legs, an extension to prepare a body for active loadings. After that it is possible to start a training. It is necessary to begin with small speed, movements are made during a third of hour. Duration of a training increases gradually till 1 o'clock.
Read also what pulse at run is considered normal.
Programs of weight loss
Many beginning athletes ask a question of according to what schedule and according to what scheme it is necessary to be engaged to achieve the put results. The answer to this question is in several aspects at once — in regularity for achievement of endurance and in observance of rules for receiving by an advantage organism. Proceeding from these parameters the plan for beginners is calculated on 8 weeks, and the schedule for weight loss assumes different types of loadings which will be presented further in the table.
Whether you know? On average the athlete spends up to 600 kilocalories in 1 hour of a training, and for half an hour the runner will lose 340 kilocalories.
Weight loss in 2 months
The movement directed to combustion of fat demands preservation of speed and pulse at the level of 65–70% of maximum. Power exercises include push-ups, squats, a set of exercises for a press, attacks, interval and easy jogging it is possible to carry out on the racetrack of the gym or on the street. Every week of trainings includes 2 days of rest. They are necessary for restoration of an organism.
|
Week |
The schedule of trainings on days of the week |
|
1 |
1 — run half an hour; 2 — a power training a quarter of hour; 3 — interval run of 6 approaches; 4 — rest; 5 — power occupations a quarter of hour; 6 — run 3 quarters of hour; 7 — rest. |
|
2 |
1 — the movement on a path of 35 min.; 2 — a power training half an hour; 3 — interval run of 7 approaches; 4 — rest; 5 — power occupations half an hour; 6 — run of 50 min.; 7 — rest. |
|
3 |
1 — run of 40 min.; 2 — a power training half an hour; 3 — interval run of 8 approaches; 4 — rest; 5 — power occupations half an hour; 6 — a training on a path of 55 min.; 7 — rest. |
|
4 |
1 — run of 30 min.; 2 — a power training a quarter of hour; 3 — interval run of 6 approaches; 4 — rest; 5 — power occupations a quarter of hour; 6 — run 3 quarters of hour; 7 — rest. |
|
5 |
1 — physical activity in the park 3 quarters of hour; 2 — a power training of 45 min.; 3 — 8 interval approaches; 4 — rest; 5 — power occupations half an hour; 6 — run 1 hour; 7 — rest. |
|
6 |
1 — jog within half an hour; 2 — a power training of 15 min.; 3 — interval accelerations of 6 approaches; 4 — rest; 5 — power occupations a quarter of hour; 6 — an active training 3 quarters of hour; 7 — rest. |
|
7 |
1 — intensive loading on a path of 40 min.; 2 — a power training 0.5 hours; 3 — interval trainings of 7 approaches; 4 — rest; 5 — power occupations half an hour; 6 — run of 50 min.; 7 — rest. |
|
8 |
1 — run of 55 min.; 2 — a power training 3 quarters of hour; 3 — interval accelerations of 12 approaches; 4 — rest; 5 — power occupations of 45 min.; 6 — an active motive training of 70 min.; 7 — rest. |
Run for beginners
|
Week |
Plan of occupations |
Duration of occupation, minutes |
|
1 |
1 min. run, 2 min. fast pace |
21 |
|
2 |
2 min. run, 2 min. sports walking |
20 |
|
3 |
3 min. active movement; 2 min. sports walking |
20 |
|
4 |
5 min. run; 2 min. sports walking |
21 |
|
5 |
6 min. run; 1.5 min. it is dropped into a walk |
20 |
|
6 |
8 min. main part of a training; 1.5 min. walking |
18 |
|
7 |
10 min. run; 1.5 min. we walk |
23 |
|
8 |
12 min. run; 1 min. walking; 8 min. run |
21 |
Recommendations for bigger efficiency
To put the body in order and to lose extra kilos, it is necessary:
- it is regular to be engaged;
- to eat correctly and fully;
- to avoid overloads in occupations;
- to choose loading so that to the next training the organism managed to restore forces.
At regular trainings by run weight reduction is found out only in several months therefore it is worth stocking up with patience and not to give up jog due to the lack of results in the first month. That the body always was beautiful, it is necessary to make run a way of life.