Slimming jogging

Jogging does not require special equipment and devices, which makes this sport accessible to everyone. Find out how and when to run to lose those extra pounds and make your figure beautiful!

Many inhabitants of planet Earth dream of losing weight quickly and putting their bodies in order. Jogging is a useful, inexpensive and effective way to lose weight. To start running, every beginner needs to learn a lot of rules and tips for such training, but if you take into account all the features of the exercises, you can tighten the muscles in a short time, strengthen the body, and most importantly, noticeably lose weight.

Tips for effective running

Running is a great way to painlessly and effectively lose those extra pounds and get your body back to normal. To organize the most useful and productive workouts, you need to follow some rules that will help make them easier and more fun.

How to Run Correctly to Lose Weight Fast?These rules should be followed during the lessons:

• An hour before going to the track, it is necessary to replenish the carbohydrate supply in the body.
• Avoid drinking lots of water while running.
• You need to breathe calmly and measuredly.
• When jogging, it is necessary to maintain the correct posture.
• The legs are always slightly bent at the knees.
• You don't need to wave your arms as you move, but you shouldn't strain yourself and press them hard against your body either.

Simple running activities will allow you to start shedding those extra pounds in less than a month. Simple rules to follow when training will help you run efficiently and safely for your health.

Running weight loss value

Every day, those who want to lose weight thousands of times ask themselves: how to run to lose weight? What time of day should you exercise in the morning or in the evening? How often should you train?

The answer to these questions is very simple: you need to run constantly and, most importantly, regularly.

To shed body fat while running, you just need to burn more calories than you consume. Today, the realities of the modern world are such that people do not have a normalized schedule of life: they go to bed at different times, eat regardless of the time of day, in some cases they do not move at all or are extremely physically active. Such an imbalance in life leads to the formation of a reserve of fat in the body, which is rather difficult to get rid of.

Why is jogging so useful for losing weight?

1. During a run, almost all muscle groups work and excess weight acts as a kind of weighting agent.
2. Muscle work initiates the burning process of adipose tissue.
3. Running doesn't require much prior preparation. After reading the instructions, you can start practicing today.
4. Running is an exercise that is inherent in us genetically. It is safe, natural, affordable and suitable for people of all ages.

Running myths

Many people who have started exercising or were simply interested in jogging to lose weight have heard unusual and contradictory claims about training. Among them, the following myths are distinguished:

• You have to run on an empty stomach.This statement cannot be correct, since the body still needs preliminary nutrition. Nutritionists and trainers recommend eating a small serving of complex carbohydrates half an hour before a run, so that you can get your stomach working and increasing its productivity.
• Jogging promotes the buildup of leg muscles and does not cause fat burning in the legs.There are no separate methods for losing weight exclusively on the lower limbs; to lose weight quickly, running must be combined with full body training.
• The slower you run, the faster you burn fat.A fast rate of "wear and tear" forces the body to consume more oxygen than during a silent movement, and for this process the body requires much more energy.
• For weight loss, jogging in the morning is healthier than afternoon or evening activities, but this approach can cause problems with the work of the cardiovascular system, because a rude awakening and a high load on the heart cannot have a positive effect on the human body.

Contraindications

It may seem like running is the safest way to lose weight, but it's not.

Training is contraindicated for people with the following indicators:

• abnormalities in work or diseases of the cardiovascular system;
• injuries of the musculoskeletal system;
• phlebeurysm;
• blood diseases;
• pregnancy;
• feeding time;
• high blood pressure;
• vision problems, retinal diseases.

To run and lose weight, avoiding possible health complications, doctors recommend adhering to the following rules.

• While driving, there is no need to observe any breathing count. It is best to inhale and exhale naturally, as oxygen overload causes dizziness, weakness and increased blood pressure.
• Some beginners may suffer from mild asthma at the start of the lesson. To avoid unpleasant suffocation, doctors recommend walking and running in the woods or in special training fields located away from the highways.
• Avoid jogging on the paved sidewalks. When running on asphalt, a strong shock load occurs, which can lead to injuries to the joints and spine.

Make sure you review your diet and lifestyle before starting classes. To lose weight while jogging, you will have to give up alcoholic beverages, sugary and fatty foods. It is also necessary to organize a regular sleep schedule.

How to learn to run correctly

To start jogging for people with extra pounds, it is especially important to observe safety precautions, because a very large weight during jogging will lead to an increase in the load on the muscles and joints.

Beginners are advised to follow some principles that will make it easier to train and run with pleasure:

• If you have never played sports before or have taken a long break, you cannot start running right away. It is best to dedicate a few days to running, then gradually combine walking with light jogging.
• Schedule an hour to walk. For effective weight loss, you need to be constantly moving. Even simple freestyle walking will help you lose weight.

Find a company or create the perfect playlist for you. New acquaintances will always help you not to give up and continue your studies, and good music will brighten your loneliness.

How to get started

To understand how to start running correctly for a beginner, it is necessary to determine the required pace and initial loads. For beginners, the following training rules are widely applicable:

• The frequency of the lessons is at least twice a week.
• The starting distance for jogging should not exceed 1. 5-2 km.
• Young athletes are encouraged to start running in sportswear that repels moisture and stimulates the fat burning process.
• It is recommended to combine smooth running with gear. This approach develops endurance, which will allow you to increase your running distance in a month.

In addition, in order to be quickly involved in the training process, beginners are advised to perform according to a pre-compiled schedule. By sticking to the plan, you will be able to overcome the physical stress at first and then you can have fun running later.

How to breathe correctly

Normal breathing during running exercises can reduce stress on the cardiovascular system and increase the flow of oxygen to muscle tissue. This process allows for increased physical activity and improves running efficiency for weight loss.

How to breathe correctly in the classroom? There are several simple rules for breathing, but they are all conditional, all because this process is strictly individual for each person.
During a run at a normal speed, the human body begins to consume many times more oxygen than in normal life, so an improper breathing process can cause disruptions in the functioning of the lungs and, consequently, health problems.

Depending on the running technique, there are two main types of breathing for men and women.

1. A uniform breathing process that is optimal for quiet jogging in the park or on specialized routes. In this case it is necessary to breathe, starting from the rhythm of the race. Breathing is considered optimal: inhale deeply, 2-3 steps, exhale.
2. Interval or sprint training. During such races, it is impossible to control breathing, in such a situation it is necessary to try to compensate for the lack of oxygen by taking deep breaths and sharp exhalations.

Interestingly, almost all people in their school days were taught to breathe when swiping their noses, but this claim is controversial.

Breathing through the nose is good for your health, however, depending on where you run, the methods of getting air into the body need to be combined.

What time and how far do you have to run to lose weight?

Conditionally, running training can be divided into morning and evening. However, everyone should set an alternative lesson time for themselves. You need to get used to running gradually, clearly defining the load, speed and distance you can overcome in a given period of time.

The morning

Jogging in the morning allows you to recharge with energy for the whole day, but you cannot actively carry out morning workouts, as high loads will cause an increase in blood pressure, which will lead to fatigue and disruption of the cardiovascular system.

The time for morning jogging should not exceed half an hour, as this duration will allow the body to wake up without causing undue stress.

To lose weight by jogging in the morning, you need to follow these rules:

• It is necessary to start classes no earlier than half an hour after waking up, in this case the body will not experience a strong load.
• Before you run, be sure to warm up a little. Stretching exercises are great exercises for your body.
• Before a morning run to lose weight, you can't eat anything. Breakfast should only take place 15-30 minutes after the end. However, going to exercise on an empty stomach is bad for your health, so you should definitely drink a glass of water after waking up.

Don't knock on your internal clock. Choose the training time that suits you best.

In the evenings

Evening classes will be a great alternative to draining for those people who do not spend all their energy during the working day.

You can run in the evening at any time, but in any case you have to follow some rules.

• Before jogging, you need to eat, but no later than two hours before.
• It is better to go out on the track immediately after work, as after returning from work, dinner and rest it will be very difficult psychologically to force yourself to go out.

Running techniques

How to choose a jogging technique for weight loss? Of course, to begin with, it is best to try all its methods and types, and then determine the right ones for you. The secret to success in losing weight while running lies not only in following all the training rules, but also in the pleasure you should experience during them.

In any case, you need to run in such a way that you do not get tired and do not suffocate, that is, you need to start training by gradually increasing the load, and a wide variety of running programs will allow you to develop your training system.

Jogging

Every person knows the benefits of jogging for the body. Natural movement and even breathing help reduce appetite, burn fat faster and act as relaxing elements.

It is difficult to explain how to jog correctly, as such jogging is based on the natural and calm movements of a person.

There is such a beginner running technique, designed for three months of training:

1. The race takes place three times a week. First you need to warm up for 10 minutes, then run at a free pace for 10-15 minutes. Next, you need to speed up the pace, for 10 minutes you need to run uphill or slightly increase the speed. Finish the ride with a 15-minute leisurely stroll.

2. Classes are also held three times a week, but jogging is combined with various physical exercises:

   • Workout 1: Warm up for 10 minutes, jog for half an hour, stretch for 10 minutes.
   • Workout 2: Walk for 10 minutes, walk 15 minutes at a brisk pace, run for 10 minutes, walk for 5-10 minutes.
   • Workout 3: Warm up for ten minutes, run for 10 minutes, work a rope for 5 minutes, walk for 10 minutes.

3. In the third month, the training is also carried out in combination:

   • 1 lesson: warm-up for 10 minutes, jogging for 40 minutes, walking for 5-10 minutes.
   • 2 lessons: warm-up for 10 minutes, jogging for 20 minutes, alternating between active and calm jogging.
   • Lesson 3: Walk for 5 minutes, jog for 10 minutes, walk uphill for 15 minutes, jog for 5 minutes, walk for 10 minutes.

Shuttle

Shuttle is a short distance ride that does not exceed the distance of 100 meters. Every person at least once in his life has spent the shuttle running in physical education in school, its distinguishing feature is that during the run it is necessary to stop abruptly and touch the limit mark or run around any obstacle.

Such training allows you to develop agility and endurance, and sudden changes in speed will help you lose unwanted weight faster.

Sprint

Sprint: run short distances at maximum speed. Doctors don't recommend just sprinting to lose weight; such exercises should be included in interval training.

A smooth run, in which the person is at their best, will allow you to lose weight quickly. It should be noted, however, that sprinting produces a strong cardio load which can adversely affect heart function.

Generally, the sprinter program is structured as follows.

• Warm-up 15-20 minutes: Light jogging, stretching, obstacle course can be included.
• Training: The sprint race can be at a distance of 100 meters to 2-7 kilometers. Beginners are recommended to run 300-500 meters.
• Completion of the session 10-15 minutes: an important moment of any jogging, as proper "cooling" helps to stretch the muscles and relieve the painful sensations in them. Finish with a leisurely run or a full-body stretch.

Never neglect warming up and completing your workout as they help increase your performance and improve your fitness accordingly.

Interval workouts

Interval jogging is the most effective way to lose those extra pounds, because even after you've finished your workout, your body continues to break down fat deposits, converting them into energy.

How is interval training structured? You can jog at intervals both outdoors and on the treadmill. To do this, it is necessary to determine the running technique and divide the course into time intervals in which the load will increase and decrease. For example: jogging at a distance of 50 meters, after 150 meters move at maximum speed and 100 meters of sporty walking.

short distances

Short-distance running is popular with those who are losing weight, as it doesn't take much time and the effect is achieved as quickly as possible. Short distance training includes:

• sprint races;
• shuttle run;
• interspersed classes.

No run-based weight loss program is complete without them.

Workouts, which include high loads, allow you to quickly "dry" the body, as well as build muscle mass, so athletes and bodybuilders often run short distances.

Long distances

In sports, both professional and amateur, long-distance running is the most common. It allows you to put your body in order, improve your well-being.

Running long distances increases endurance. To master long routes, you will need not only desire, but also perseverance and the correct calculation of strength.

As a rule, long runs are overcome with jogging, but for more effective weight loss, recharging and interval training elements are often added to classic jogging.

Where to run?

There are many running techniques that can be used to lose weight quickly, but it is also important to know where and on what surface to run. There are the following types of training:

1. Current scales:one of the most effective ways to lose weight. This training method allows you to quickly strengthen the muscle mass of the legs and lose weight. Jogging is often combined with body wraps to increase sweating.


2. Outside:The most popular and useful form of running. You can conduct such lessons:

   • At the stadium:Athletes who have the opportunity to train in stadiums are incredibly lucky, as these seats feature a special rubber coating that cushions the impact force of the legs while running and prevents the shoes from slipping. Also, in stadiums it is always easier to organize a jogging program, all because like-minded people will run with you, which will not allow you to relax.
   • On asphalt:the most common type of activity, as in a city it is quite difficult to find a place for jogging. Since doctors advise against running on paved surfaces due to the possibility of joint injuries, people who do not have the opportunity to train in the park or stadiums should purchase special shoes that mitigate the force of the impact.
   • With a dog:a fun and fun way to lose weight and walk your pet. In such a situation, there is no need for the company of friends or acquaintances, because the dog has yet to be taken out. The smooth run together with a fluffy companion will always keep you fit.

3. Okay:This way of doing it is great for shy people, as such jogging can be done without leaving the house. Also, jogging in place can replace warming up before a long run.

   

   Training is performed as follows: first you need to walk a little around the room at a fast pace, and only then start running. There are two ways to perform on the spot:

   • lift the knees high;
   • touching the heels of the back of the thigh.

   Endurance jogging at home will allow you to lose 5 kilograms in one week.

Tapis Roulant

Don't forget to work out on a treadmill. This great machine can be installed at home or used in local gyms.

Many people are interested in the question - how to properly run in the gym to lose weight.

The answer is quite simple: you need to develop an interval training system.

The outline of the lessons is as follows:

• warm-up 10 minutes - walking calmly;
• a five-minute run with an incline of 6-7 degrees at a speed of 5-6 km / h;
• running without a slope at a speed of 10 km / h;
• movement without speed limit 3 minutes.

This cycle is repeated 5-7 times, depending on the athlete's fitness. You can develop an intensive training program yourself, based on your initial athletic performance, and any gym trainer can help.

Jogging for slimming men and women

Often, novice athletes are interested in the question of why, during jogging, do girls have to make more efforts to lose weight than men?

The answer to this question is simple: the stronger sex is genetically more predisposed to running.

Men have stronger joints, their excess weight is "concentrated" in the abdomen, which determines their center of gravity. For this reason, the stronger sex is easier to tolerate physical activity and visits a doctor less often due to joint problems.

In women, the center of gravity is located below the waist, which makes them more stable to bear offspring, and extra pounds are found throughout the body, resulting in the appearance of cellulite. To lose weight quickly for girls, doctors and instructors recommend doing fitness or yoga, where all kinds of movements are aimed at maintaining balance.

In any case, the fair sex should not give up jogging, but when choosing this weight loss system, special attention should be paid to the choice of running technique and the place of training.

Slimming legs and abdomen

Running as a means of losing weight on the legs and abdomen is another myth, as jogging is effective for losing weight all over the body and not just a certain part of it. Of course, with the help of exercises, you can pump up your legs, buttocks and abs, however, along with this muscle mass, all the muscles of the torso and arms are activated.

To burn fat while running, experienced athletes are advised to purchase special sports clothing and shoes. Elastic sweatpants retain moisture, increasing breathability, while soft, cushioning trainers will not only reduce the compression load on the joints, but also improve the elastic effect.

If you are serious about jogging to lift your tummy and reduce leg volume, you need to develop the right nutritional system. Because if you continue to eat as usual, the extra pounds will go away very slowly and you will only get weight loss results after six months or even a year.

It is important to know that in order to lose weight and gain muscle mass, you need to burn more calories than you consume. Therefore, before you start jogging, you should develop a calorie-counted meal plan.

Furthermore, "harmful" foods should be eliminated from the diet. These include:

• Fast food;
• frozen food;
• bakery products;
• sweet;
• storage.

Observing a fractional diet is very important for losing weight while playing sports, as the body does not spend a lot of energy digesting and assimilating food.

It's important to remember that to effectively burn fat while running, you don't need to overeat before exercising.

Run after 50

It is difficult to start running at any age: at 20, 30 and 60, however, the younger the human body, the easier it is to tolerate physical activity and "get used to" it. But do not despair and reject this idea to improve the health of the body. Running, even at the age of 50, will allow you to lose weight without pain, restore heart function and extend your life for several decades.

How to start running at an older age and, most importantly, how to do it correctly? If you are over 50 and have an idea for starting jogging, the first step is to visit a doctor and find out if you have any contraindications to such loads.

Experts advise older people and beginners with a very large weight to start with active walks in the fresh air. Such an exercise can be performed daily, until the body gets used to the increased load. After that, you need to move on to a sporty step.

The main thing is to increase the load smoothly, without trying to get the results of the new generations.

There is a technique for "getting into" the race for people of old age. The essence of the system is as follows: for nine weeks you have to walk every day, increasing the pace and distance, that is, if you start training from 300 meters and walk them in 5 minutes, next time you have to overcome 350 meters in the same time and etc. After all, you will be able to travel 4-5 kilometers without stress. After you've passed the two-kilometer course, you can start managing your lessons using the same system.