Jogging is an aerobic activity in which good fat loss can occur. Regular jogging will help not only improve your well-being and always maintain a good mood, but also, if necessary, adjust your weight and volume.
Therefore, many runners are interested in: how muscles work during a run, what loses weight when running, first of all, how does running affect various parts of the body: arms, stomach, back?
How to lose weight faster - when jogging in the park, on the treadmill at home or in the gym? Do you lose weight or swing your legs while jogging? Why do some people run hard and regularly, but, alas, still can't lose weight? All these and other questions are answered in this article.
What loses weight when you run?
Regular jogging (subject to proper nutrition) will allow us to lose "extra pounds". Let's see what exactly is losing weight when we are jogging.
It is especially important to remember here that weight loss is a general and not a local process of the human body. To reduce body weight, in addition to regular aerobic (in our case, specifically running) load, you need to limit the intake of calories from food. The main thing is to spend more calories than you get with food.
What is the first thing to lose weight while running?
What you lose weight during regular runs first of all depends on how you run, on your running style.
So:
- For example, jogging tends to shift body weight from toe to heel. While jogging, the back of the thighs and gluteal muscles work.
- On the other hand, while running in the so-called "sports style", body weight is transferred from torture to the toe. Thus, the gluteal muscles are actively involved.
- During sprint races, athletes usually move by pushing off the floor with their entire foot. During these sprint races, the thigh muscles work perfectly, as well as the calf muscles.
How does running affect core and shoulder muscles?
Running has a great effect on these muscle groups. True, weight loss in these places will not happen as quickly as in the legs. Here are some tips you can give to increase the load and, as a result, to lose weight quickly:
- To increase the load on the muscles of the body, shoulders, it is worth using dumbbells during jogging, or putting on a backpack on your back.
- In order to effectively work out the back muscles, you need to control the maximum approach of the shoulder blades to the spine. While running, also keep your shoulders down, away from your ears, and your arms bent at the elbows.
- If you want your stomach to lose weight while jogging, you must constantly keep your abdominal muscles in tension. However, you should not suck in your stomach too much, otherwise you risk knocking out your breathing. We recommend that you strain your abdominal muscles not one hundred percent, but about half.
What loses weight when running on a treadmill?
The benefits of a treadmill are undeniable, whether it's in your home or you come to the gym for a run. After all, when it is cold and raining outside, where is it nice to run indoors.
Therefore, if you have made it your goal to lose weight, then, provided you have the right nutrition, regular exercise on the treadmill will help you fulfill this dream and will be an excellent addition to your overall weight loss program.
Here are some tips for running on a treadmill:
- It is best to run here in the morning, at least 30-40 minutes before breakfast.
- You need to run regularly, try not to skip workouts. Ideally, at least four times a week, and even better, daily.
As with regular running, weight loss while exercising on a non-treadmill depends on the intensity of the load and on the running mode.
So, on the track, you can set a variety of options, for example "running uphill", changing the incline level. You can also adjust the running speed in km / h.
With regular exercise, the fastest weight loss will occur in the gluteal muscles and on the hips, but it all depends on the characteristics of your body. In general, the effect of losing weight while running on a treadmill will not differ from running, for example, in the park.
Do you lose weight or sway your legs while running?
This is a very important question for many runners. For example, if a woman's legs are a problem area and she needs to lose weight, and not pump up muscles on her hips and calves, then she is interested in whether regular long-distance jogging will bring the desired result.
The best illustration for answering this question will be professional marathon athletes. Please note: their legs are not very voluminous, and sometimes they are much thinner than most other people. Here is the answer to the question: do your legs lose weight with regular jogging for long distances.
The fact is that when we run, we actively use slow muscle fibers, which grow slowly from physical activity, in contrast to fast muscle fibers.
Therefore, if you have fat deposits in the leg area, regular jogging is your option, in addition, the Adidas company opened a sports base "Runbase Adidas" in Moscow where you can not only run well with a trainer, but also just have a good time.
However, you need to remember that running is not just a marathon, but, for example, sprint races - short-distance running competitions. Compare marathon runners and sprinters: they are completely different types of athletes.
Sprinters' legs are much more massive, since the fast muscle fibers mentioned above are used during sprint distance races. With their help, you can make maximum effort in a short time, but in endurance they are significantly inferior to slow ones. Many sprinters intentionally pump up their legs with strength training in the gym.
Therefore, if your goal is not so much to lose weight as to pump up the muscles of the legs, hips, buttocks, squat with a heavy barbell. Regular jogging for long distances is unlikely to pump up your legs.
Why do some people run but not lose weight?
One of the biggest reasons is poor diet.
For the process of losing weight to be successful, it is necessary, in addition to regular jogging, to follow a diet, try not to “go over” with the consumption of calories. It is advisable to eat 5-7 times a day in small portions, and also not to eat food for at least half an hour before training and an hour or two after.
In addition, the regularity of training has a big impact. One has only to give up jogging - and the lost pounds can return very quickly.
It is advisable to run daily, and if this is not possible, then at least 3-4 times a week. Remember that running once every seven days is solely to maintain the results already achieved in the wound.
Each type of running has its own specifics and technique, therefore, if you want to achieve weight loss in certain parts of the body, pay attention to the best way to run.
Try to keep your runs regularly. At the beginning of training, it is better to do a little physical activity, run for half an hour, and then gradually increase the load. In addition, when "making" a figure, it will not be superfluous to get the advice of a professional trainer.
