Run is considered very effective remedy of weight loss. However to achieve the best results, it is very important to know how long according to what scheme, with what intensity it is necessary to run.
First of all, it is necessary to understand that run suits not each person, and business not always in specific features and indications. Impressive excess weight during run gives strong load of knee joints that can lead to serious injuries. Therefore if you have many extra kilos, for a start change the diet, and how weight will be lost, it is possible to begin to run.
Before run do warm-up for muscles. It can be leg swings and hands, bendings. Study extremities. Five minutes of warm-up are quite enough.
Effectively to get rid of excess weight, it is necessary to run without breaks at least half an hour. If to follow this rule, in two weeks it is possible to feel result. If to run less than half an hour for time, then changes of weight can be seen only after jog, and these changes speak not about reduction of fat weight, and about liquid loss.
Run can be different intensity. If you only begin to run, you will suit fast walking or jogging. These types of loading burn calories, though more slowly, than fast run. That jog was comfortable, breathe correctly. During run it is necessary to inhale and exhale through the nose. The breath and the exhalation have to replace each other through two steps. It is necessary to accelerate gradually, to begin with quiet walking, and then to pass to run. After the end of the training gradually reduce pace, it will lower load of heart. By the way, it is simpler to consider past tense, but not passable kilometers.
You shouldn't run in too hot weather, in warm season it is better to be engaged in run in the mornings or to evenings. The most effective run on twisting footpaths in park zones is considered. However the nearest stadium too quite will be suitable for the training.
That the training was more effective and safer, buy special footwear. In sneakers there have to be shock-absorbers and well recorded area of the heel, and footwear is made of the good, breathing stuff.
If during the training the head or area of the breast began to hurt you, stop. To make run it is safer, buy the pulse measuring instrument (if you don't run on the racetrack where this function is). The pulse rate has to be no more than seventy percent from maximum for your age group. For example, the thirty-year-old woman can have pulse no more than 190 in the minute (from 220 it is necessary to take away age advanced in years), so, during run the pulse of the thirty-year-old woman shouldn't exceed 133 beats per minute.