The most famous and easiest way to lose weight is running. So how to run, to lose weight?
Duration
Fats begin to be burned no earlier than 30 minutes after the start of physical activity. Therefore, for running to be beneficial, the duration of the run should be at least 30-40 minutes, and preferably an hour.
This happens because in the first half hour of running, the body uses not fats as energy, but glycogen, which is stored from carbohydrates. Only after the glycogen runs out does the body begin to look for an alternative source of energy, starting to burn fat. In addition, fats are burned by enzymes that produce proteins. Therefore, if you eat a little lean meat and dairy products, then the lack of protein will also affect the intensity of fat burning.
Intensity
The faster you run, the faster fat is burned. That is why simple walking has almost no effect on weight. At the same time, an easy run, the pace of which is even slower than a step, still burns fats better due to the so-called "flight phase". Running is always more intense than walking, regardless of speed.
Uniformity
It is very important to run non-stop throughout your workout. A big mistake many beginners make is that they don't know how to run to lose weight, start quickly, and then walk part of the way. This is not worth doing. It is better to start slowly and run the entire distance at the same pace, while not moving to a step.
Body addiction
If you run the same distance every day, then at the beginning the fat will start to go away. And then they will stop, because the body will get used to such a load and learn to use energy more economically without wasting fats. Therefore, the distance and pace must be changed regularly. Run 30 minutes at a brisk pace today. And tomorrow 50 minutes slowly. So the body will not be able to get used to the load, and will always waste fats.
Fartlek or ragged run
The most effective type of running is fartlek... The essence of such a run is that you do a slight acceleration, after which you start running with a light run, and then accelerate again. An easy run can be replaced with a walk if you are not strong enough.
First use the schema 200 meters light run, 100 meters acceleration, 100 meters step, then again 200 meters with a light run. When you have enough strength, replace the step with an easy run.
