Most people start jogging in order to reduce their weight. This is really a very good option to lose weight. Besides the fact that you will lose weight, you will also make a very good contribution to your health.
What determines the cost of calories
How quickly you will lose weight greatly depends on how you run. It is very important to maintain the same, even pace as you run, as this is very important. With this regime, calories will go away guaranteed. It should be noted that the pace should not be too low, in which case the effect will not be too good.
Also, the expenditure of calories while running will depend on the terrain on which you will make your runs. On flat terrain, your excess weight does not wake up as intensely as when running up hills. Each climb, obstacle complicates the exercise, thereby increasing the load. The greater the load, the faster you will lose weight.
It is also very important to eat before and after training. In no case should you eat something harmful before training, crisps, crackers, lemonade seeds, fatty and fried foods. The use of such products will lead to the fact that the entire workout will severely hurt your side, thus you will not be able to maintain a fast enough pace, which means that unwanted calories will go away very slowly.
After running, you should also not use harmful food, since all the efforts that you spent on jogging were wasted. If you want to eat before training, you can safely drink, for example, a small glass of kefir, or yogurt.
These products are perfectly and quickly absorbed by the body, which means that you will not feel any discomfort while running. And after your cross, in order to regain strength, buckwheat porridge is perfect. She will give you a lot of useful energy.
How many calories are burned per hour of running
In men
Weight loss will depend very much, of course, on the pace at which the man runs, also on the track, and weather conditions. It is worth saying that men lose weight a little faster with equal loads. If a man, weighing 80 kilograms, runs unhurried and slower crosses, while doing long stops, he will be able to get rid of 320 calories in an hour.
If the same man runs more intensively, for example, at a speed of 10 km / h, without stopping. For an hour of such exercises, it is quite possible to get rid of 850 calories, which is quite decent. Unfortunately, not every beginner can withstand such an intense workout, so you have to start small.
Among women
Women will lose weight a little more slowly. If a woman weighing 60 kilograms, will cross at a moderate pace, with small stops for an hour, then she can safely say goodbye to 250 calories. If the same woman runs faster and non-stop, then 600 calories can be lost in an hour.
How to lose as many calories as possible?
Jogging time
Time plays a very important role. Of course, at first everyone starts with a run of 10-15 minutes, which is not so much, but for beginners this is already a feat. In order for the process of losing weight to take place most intensively, it is worth adding 10 minutes every week.
It is not worth adding dramatically, since long and protracted workouts will take too much strength from you, you will be lethargic, tired, and your desire to lose weight will quickly disappear. It is also worth remembering that running for more than 1.5 hours can negatively affect your physical health. To move on to such loads, you need to engage in intense sports for at least a year. Too much stress will lead to heart problems, as well as joint problems.
Distance length
Distance for beginners can start from 1 kilometer. Yes, not enough, but you have to start somewhere. It's worth adding distance gradually. In no case should you add more than 1 kilometer. Having reached 5 kilometers, it is worth stopping at this mark and working on the pace.
Try to run this distance as quickly as possible, while you should have fun, training should not be a challenge for you. Only after you learn to run a distance of 5 kilometers, you can move on. Gradually try to get to the 10 kilometers mark. This is a more serious distance.
In order to run it, many take from six months to a year. You shouldn't listen to those who were able to prepare for the half marathon in 2 months. For such people, the original goal was not to lose weight, but to achieve the goal. When preparing for such a long distance, the chance of injury is high enough that there is no need to rush. If you regularly play sports, while always improving your skills, you will certainly be able to run marathon distances.
Running type
The types are quite different. One of the types is short-distance running. This type is not very good for losing weight, since there is a lot of work done on how to gain speed, and not how to get rid of excess weight. This type is also often called sprint.
A more popular form of long distance running. It is excellent for burning calories. In this type of running, the most common technique is running from the front of the foot. This technique allows the athlete to cover the distance much faster.
Exercise while running
Very often with long runs, athletes begin to feel numb in the upper part. This is due to the fact that the hands are in the same position for a long time.
To get rid of this unpleasant sensation, it is worth lowering and completely relaxing your hands right during the lesson, so that at the same time they dangle like whips. It looks rather ridiculous and strange, but it helps to get rid of unpleasant fatigue in the hands. Many famous athletes often do this.
You can also experience similar sensations in the neck. They all happen because of the same. To get rid of them, it is best to stop and make several circular movements of your head. You should definitely do everything as slowly as possible.
Rapid movements can cause serious injury. Doing this exercise is worth until the unpleasant sensation begins to disappear. If you feel dizzy during the execution, change the direction of rotation.
Quick running tips for those looking to lose weight
In order for weight loss to occur more intensively, you can resort to wrapping the body with cling film. It is worth wrapping only problem areas in which there is excessive mass.
When wrapped, you will be very hot, you will definitely sweat a lot, which will lead to a large loss of calories. You can also wear rather warm things in the summer, such as sweaters, sweatshirts, etc. Exercising in warm clothing will also help you burn calories.
Also, to increase the load, you can use weighting. As a load, you can take a small backpack, in which you need to put something heavy. Ideally, you can use barbell pancakes, but if you don't have them, you can use simple bottles of sand.
The main thing in playing sports is regularity. Engage in the system and then you will succeed.
