Since the time of realizing his existence, man has tried to bring his body to some ideal created by him.
It is not surprising that even now not only the representatives of the beautiful half of humanity, but also men strive to make the body as well-groomed, beautiful and fit as possible, undergoing different methods of influence.
It is an obvious fact that this is a constant job, the body does not like being “forgotten”, maintaining excellent shape is the result of work, both with physical exertion and proper nutrition. The shape of your body cannot be brought to a template overnight, but it is possible to speed up the process. This is a sport - intense exercise, a diet - sometimes quite tough.
Can you reduce body volume by running?
An always urgent problem is the fight against excess weight. Its solutions are different - restricting food, exhausting training. One of the types of wrestling is running. It can be different.
It refers to aerobic exercise, during which:
- Gradually spends some of the calories.
- Metabolic processes in the body are activated.
- The work of the cardiovascular system is getting better.
However, running is both beneficial and harmful. It is important to do it correctly and regularly. The most weight is burned when jogging.
How to run properly to reduce leg and hip size?
One of the most common and mundane types of exercise is running. It allows you to quickly lose weight, in combination with proper nutrition.
It's also important to follow simple guidelines to get the most out of your workout:
- Do a little warm-up before exercising.
- It is important to monitor your breathing rhythm while you run.
- The load should be increased gradually.
- It is necessary to train in comfortable shoes and clothes.
To reduce the percentage of fat in problem areas - on the legs and thighs, you need to use low-intensity aerobic running. It allows you to break down deposits, while saturating the muscles with oxygen
But this fact is possible with a low or average heart rate - 60-70% of the maximum. With its increase, aerobic running develops into anaerobic running, the muscles get the maximum load, but the fat does not burn.
You can calculate the maximum heart rate using the formula:
- subtract your age from 220, multiply the total by 0.6 (0.70).
Run duration
For weight loss, it is necessary that the training is as comfortable as possible in terms of pulse frequency. Its duration should not exceed 40 minutes.
As soon as the maximum frequency is reached, fatigue appears, it is necessary to change running to a springy step, and then back to running.
How many calories are burned while running?
It is impossible to answer with absolute accuracy the question of how quickly and how much calories are burned during running. On average, about 100 calories, but this is at a weight of 60 kg.
The inability to subtract the exact amount of calories burned is due to the fact that it is necessary to calculate the speed of movement, for example - with a weight of 60 kg and a speed of 8 km / h, 480 calories / hour will be burned.
Types of running in a weight loss program
Running is an accessible sport, with its help you can tighten your body shape in a short period of time and bring the figure to the desired state in the absence of any other equipment.
The type of running is different, from pace to type. Each type of running needs to be applied judiciously, incorporating many factors into its foundation.
Jogging
This type assumes a speed of 7-9 km / h. It is not aimed at burning fat, but at strengthening the walls of blood vessels and the work of the heart system. In order to burn fat, you must exercise for at least 50 minutes to 1.5 hours a day.
Interval running
Recognized as the most effective way to burn fat fast. For a week, you can reduce weight to 1 kg. At the same time, this type of running allows you to build muscle mass, strengthen the cardiovascular system, and reduce the appearance of cellulite.
This type of running involves alternating pace. The maximum load during such a run should not exceed 80-85% of the heart rate.
Running can range from:
- Re-run (for long distances)
- Sprint at intervals.
- Pace running (for short distances.
- Fartlek. It is part of the training program.
Running uphill and up the stairs
This variety helps to simultaneously increase stamina and burn fat deposits. The body perceives running on uneven terrain as a stressful situation.
When lifting, there is a maximum absorption of oxygen, those muscles that do not work under loads on a flat surface are activated. The muscles of the press and back work. This type of running "eats" 100 calories in 10 minutes, which is much higher than in other types of running.
Contraindications to running
There are no absolutely healthy people, just as there is no type of human activity that would be equally suitable for everyone. Running is one of the most powerful effects on the human body, which places great demands on the lungs, heart, central nervous system, and more.
There are a number of rules and contraindications for running.
In particular:
- You can not run for people suffering from glaucoma, myopia, in the presence of chronic diseases.
- You can not do workouts for colds, problems with the respiratory system, diseases of the cardiovascular system.
- It is strictly forbidden to run in case of joint diseases due to heavy load.
- It is not recommended to run at the age of 50.
The main condition for running is a combination of power and duration of the load when running on the body with its physical health. Failure to comply with basic requirements entails a deterioration in health, the development of complications.
It is important to be examined by a doctor before starting training, since this sport puts a very heavy load on absolutely all organs in the system.
Everyone dreams of a beautiful, slim figure and tries to achieve this in various ways. Running is one of the basic exercises that helps reduce the overall volume of the leg muscles. Many studies have shown that with proper running exercises, fat mass decreases faster.
