Jogging is very popular nowadays. People of all ages, from teenagers to retirees, enjoy regular jogging. You can run in the park, in the gym, in the stadium, and finally on the treadmill at home.
Many run to maintain tone, to improve their well-being, and just for fun. And some runners have a specific goal of losing weight by running regularly.
In this article, we will give answers to the questions: what is the use of running, what loses weight during jogging, how, when and what to run correctly and what you need to remember about health during training.
What is the use of running and what loses weight when you run?
Regular jogging is very beneficial primarily because it strengthens muscle tissue and keeps all muscles in good shape. During running, the circulatory system is saturated with oxygen, the vital volume in the lung tissue increases, the bones become stronger, the cardiovascular system is strengthened.
In addition, running contributes to:
- pulling up the figure,
- strengthening muscles,
- improving metabolism,
- the acquisition of a young and healthy appearance,
- significant improvement in health,
- burning a large number of calories (after all, running is an intense aerobic exercise).
What is losing weight while running?
- First of all, these are the legs. It is worth noting that the best results can be achieved by regularly running long distances.
- Core muscles, including the back and abs. During a run, you can strain the abs a little, this will lead to the work of the muscles located in this place. However, you should not strain the press at 100%, sixty% is enough.
- Muscles of the shoulders and back. For best results, you can run with dumbbells, or put on a weighted backpack on your back.
Why do some people run but not lose weight?
First of all, due to improper and excessive nutrition. Remember, losing weight is unlikely to succeed if you consume more calories than you burn. This is especially true of sweets, flour and other high-calorie foods that are absorbed in large quantities.
Therefore, one of the main rules for losing weight: in order to reduce fat mass, you need to spend more energy than you consume.
The second rule: a combination of nutrition within a reasonable range with regular training, which should be done at least three to four times a week, and ideally daily.
Of course, sometimes, the more a person runs, the more he then wants to eat. However, in order to achieve your goal and lose weight, you need to eat a balanced diet that will be adequate for your physical activity.
Another point worth paying attention to. Remember: it is impossible to lose weight if you run every day for about twenty 20 minutes or less. This is too little.
When running at low speed, jogging, for the muscles, energy is taken from glycogen (stored in the liver for loads of sugar). This substance is usually enough to support the muscles during thirty to forty minutes of intense physical activity.
If you run for a short time, your body will have time to use up only part of glycogen, and will replenish its reserves the first time you eat. In this case, the body simply does not have time to get to fat as a source of energy, therefore, weight loss does not occur.
Tips on how to run properly to lose weight
As a rule, the human body switches to fat as a source of energy in case of blood flow in the area of fat deposits, saturation of these places with oxygen.
The fact that this is happening can be understood by the following symptoms:
- heavy breathing appeared,
- tiredness appeared.
Jogging time
For active fat burning while running, it is recommended to jog for about one hour (minimum - 40-50 minutes).
At the same time, it is not recommended to run for more than 1 hour and fifteen minutes, as the body will begin to replenish the missing energy from proteins, which threatens the loss of muscle mass.
Interval training
In case you don't have enough time to jog, you can try interval jogging.
Note, however, that this running is by no means suitable for humans:
- having problems with the cardiovascular system,
- having bad habits in the form of smoking cigarettes.
This is due to the fact that during interval running, a huge load goes exactly to the circulatory and pulmonary systems. However, the results in terms of weight loss, despite such loads, will be very impressive.
Interval running is a workout with maximum physical activity, which is interspersed with "breaks" for rest.
Typically, they are as follows:
- first, within a hundred meters - a quick step, during which the muscles are warmed up.
- we overcome the next hundred meters by jogging, we set our breathing to the third stage.
- followed by a hundred-meter sprint run. We keep the pace at the maximum, give all the best.
- again jogging, also - one hundred meters. During this stage, you need to restore breathing and rest.
- we repeat all the above steps again.
Interestingly, this type of running burns a huge amount of calories (the reason for this is the sprint stage). During a fast movement, energy is taken from glycogen, which is broken down in the liver. At a slow stage - due to the breakdown of fats (the liver thus tries to replenish its glycogen stores).
Also, sprint running promotes an active flow of blood to the muscle. In this regard, fat is oxidized and energy is released. Therefore, after about half an hour, you will already feel incredible fatigue, and in the meantime, fat will continue to be effectively burned. In addition, it is believed that fat will continue to be burned for up to six hours after interval training. In turn, the muscles do not "melt".
How to deal with beginners?
For beginners in running - some tips:
- Try to run for about 15 minutes a day in the initial stages. You will not be very tired. - For starters, you can run for two to three times a week.
- As you get used to, increase your pace and load, eventually moving on to daily workouts.
When is it healthier to run to lose weight?
Running trainings at different times of the day - morning, afternoon and evening - give completely different results.
So, morning jogging will help:
- strengthen the nervous and cardiovascular systems.
Running throughout the day is great for strengthening your muscles.
Running in the evening is especially effective at burning extra pounds and actively burns stored calories. So if your main goal is to lose weight and shape your figure, go jogging in the evening.
Morning jogging, although not as effective for weight loss as evening jogging, still has a positive effect on the body, helping to reduce volume and tighten muscles.
Here are some guidelines for running at different times of the day:
- If physical activity occurs in the morning, it is better to do it before breakfast, on an empty stomach, after drinking one glass of still water before the race.
- In the evening, it is best to run no earlier than two hours after the last meal. It is recommended to eat after a run no earlier than an hour after the run.
- It is recommended to take a contrast shower immediately before the race. This will help your muscles to get the necessary tone, and also the body itself will be prepared for physical activity.
- After your run is complete, take a shower with warm water.
The best running times are as follows:
- Morning, from 06:30 to 07:30,
- Day, from 11:00 to 12:00
- Evening, from 16:00 to 18:00.
Try to stick to these time frames. In addition, do not forget that physical activity should be regular, as well as be sure to be combined with proper nutrition and a healthy lifestyle. These are the main conditions for losing extra pounds and modeling a slim and athletic figure.
Also, for more successful weight loss, you can alternate several types of activities during the day: for example, jogging and an exercise bike, or running and swimming.
What is the best way to run to lose weight
Clothes must be comfortable: do not rub, do not hinder movement, do not press anywhere. It is advisable to dress as lightly as possible, because running in warm clothes is harmful.
Jogging in excessive clothing affects the cooling of the body, can cause dehydration, overheating, significant stress on the heart, in addition, the runner can lose consciousness. Also, during sweating, toxins are removed from the body, and layers of clothing can interfere with this.
In summer you can wear:
- shorts or bicycles,
- T-shirt or top.
In the cold season, provided that you are running outside, you should wear:
- light hat,
- windbreaker or jacket,
- gloves.
Particular attention should be paid to comfortable shoes.
A big mistake is the use of cellophane and other similar materials while running. They remove fluid from the body, and fat deposits remain in place.
In addition, due to artificially created increased sweating, the body temperature rises and, as a result, overheating may occur - and this is already dangerous for the body. Better after a run, go to the bathhouse, sauna or deputy: this will help improve blood circulation and normal metabolism.
How to do jogging for weight loss without health risks?
Here are some tips for a proper run:
- Measure your heart rate before and after your run. It's great if your heart rate rises to 130 beats per minute while jogging. In general, the increase in heart rate after a run should not exceed sixty to seventy percent of the numbers measured before the run. Also, within half an hour of exercising, your heart rate should return to normal.
- To achieve maximum results, it is recommended to alternate during the race to choose long distances that are covered at a slow pace, and short ones that need to be run as quickly as possible. So, if a regular run for 30 minutes, on average, will allow you to lose about 300 grams, then such an alternation will be much more effective and will allow you to part with an extra 500 grams.
- Breathing should be closely monitored, especially when running at a fast pace. You need to breathe according to the rules.
- In addition to regular jogging, you can try obstacle course, jogging, interval running. Only in this case will you find out which type of running has the best effect on your well-being and the process of losing weight.
- One of the most important recommendations is the correct selection of shoes, as well as clothing for running. They should be of high quality, comfortable and not restrict movement.
- Before jogging, it is advisable to consult a doctor and get his recommendations. If jogging is prohibited for you, you can choose another, more gentle type of physical activity, for example, brisk walking, as well as exercise on a stationary bike.
Nutrition Tips
In this part of the article, we will give some tips on proper nutrition, which it is advisable to observe for all athletes-runners and, first of all, those who want to lose weight.
Refusal from harmful products belonging to the category of the so-called "food waste".
These include:
- sweet soda,
- chips
- mayonnaise from the store and so on.
- The need for a variety of side dishes. Eat not only rice and potatoes, but also other various cereals: couscous, lentils, bulgur. Longer vegetables, raw and stewed
- It is desirable to eat at least one fruit per day. It can be an apple, ideally a green one.
- Be sure to have breakfast. Remember the proverb: "Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." If you skip such an important meal as breakfast, you run the risk of disrupting your metabolism, as well as filling up during the day and evening, loading the body with unnecessary and unnecessary calories.
- It is advisable to break the meals into 5-7 parts and eat in small portions.
- You need to drink as much clean water as possible without gas. Ideally, at least two liters a day, but you can start with smaller volumes to get used to. In case of thirst, always try to give preference to water. Take containers of water with you everywhere, and over time you will get used to drinking plenty of daily drinks.
Contraindications for running
Jogging is not recommended in the following cases:
- If you have a bad heart or blood vessels.
- You are hypertensive, and crises often occur.
- In case of varicose veins.
- with inflammation in any part of the body.
- In the presence of acute respiratory diseases, colds, as well as chronic diseases that are in the acute stage.
- If you suffer from a stomach ulcer, or a duodenal ulcer.
- If you have kidney stones.
- If you have flat feet.
- If you have problems with the spine.
- For problems with the nervous system.
- If there is a significant loss of vision.
- If you are asthmatic or have other respiratory problems.
Weight Loss Running Reviews
In my opinion, jogging in the morning is an enormous strain on the joints and heart. After all, in the morning the body did not wake up, the joints are not warmed up, the pressure and pulse increase during the run, the load on the heart increases. There is also a risk of injury. In my opinion, the best time to run is in the evening, from 5 pm to 9 pm.
Alexei
When running, my faithful friend is the heart rate monitor. Jogging for 40 minutes is effective, and it does not matter at what speed the main thing is that the pulse is not lower than 130 beats, it is then that fat burning begins to occur.
Svetlana
The extra pounds will start to melt after the very first run, if you do it right. I've been screaming for fifteen years. As soon as I quit - that's it, the fat builds up at once. I start training regularly - everything comes back to normal. All in all, run people, it's really cool.
Vladimir
Over the past month, I have managed to lose over 10 kilograms. To do this, you have to make daily runs. I get up at 4 in the morning and run for about an hour. I follow the food, all "food rubbish" is prohibited. I am very pleased with the result.
Alexei
At one time, interval jogging helped me lose weight and achieve good physical shape. An excellent exercise for those who want to give their maximum and lose as much weight as possible. I try not to run classes and run three times a week. Of course, there is often laziness, but I kick myself. And so - yes, you need motivation. For example, regularly look in the mirror.
Stas
I run 40 minutes every day, and for several years I have been able to maintain good physical shape - about 60 kilograms. During training, I alternate between running slow and accelerating. I bought a heart rate monitor - a great thing, I recommend it to everyone. The pulse necessary for fat burning is clearly recorded. I do not adhere to a special diet, but I try not to overeat and not to miss breakfast in the evenings. And yes - categorically refuse chips and sweet soda.
Olga
In the case of regular jogging for weight loss, you can feel the result already in the first month. The main thing is to choose the right shoes, clothes, observe the diet, take into account possible contraindications, and also follow the tips given above.
Remember that during running, the body produces serotonin, known as the "happiness hormone."Therefore, jogging - whether in nature, in the gym, or at home on a treadmill - will bring you incomparable pleasure.
