How to properly run to lose weight?
The body must get used to running, as a normal daily process. For this, you need to run a run, at least four times a week, but it's better if you run every day. Before jogging, you need to warm up your muscles by doing gymnastics or just starting with a walk.
The right breathing is also important: it should be smooth and rhythmic. If you feel that breathing has gone wrong - decrease the tempo and try to restore it.
Do one or two accelerations, lasting for 30-45 seconds - they will help squeeze more energy from your body, and, consequently, burn extra fat. But be careful and count your strength, because excess loads will only harm your health.
As mentioned above, running spends a lot of calories, which must somehow be filled. Therefore, you need to make a diet that will provide you with all the necessary substances for the correct formation of the figure. The body should not be depleted, but there should not be too much. As a rule, diets mean minimizing food, which contains a large amount of carbohydrates. However, do not forget that carbohydrates are a source of energy, so necessary for any loads. It is better not to take risks and consult a dietician who can find a "golden mean" for you.
Organization of running classes
First of all, you need to find out if you do not harm your health with this kind of load. To do this, you need to undergo a full medical examination and make sure that there are no contraindications. Get comfortable shoes that will not rub your feet and cause other inconveniences. Before you start your sport mode, you need to have a diary. In it you will write down the calories that were wasted and used, weight, distance, which ran through, physical well-being after running. Thus, you will monitor your progress and make, if necessary, any adjustments. At the beginning of training, you can gain a little in weight, but do not be scared - this is a "healthy" weight, which increases due to increased muscle mass.
There are a lot of programs designed for people who want to go jogging for weight loss. But it is approximate, because each person perceives the load in their own way. This program is an alternation of running at a speed of 10-11 km / h and walking at a fast pace. Sunday is a day off.
Week number 1
- On Monday, Wednesday, Friday - running 1 minute, fast walking - 3 minutes, Change running for walking and back for 10 cycles.
- Tuesday and Thursday - walking for 25 minutes.
- Saturday - walking 2,5 minutes, running - 1,5 minutes.
Week number 2
- Monday - 10 cycles, as in the first week, only walking lasts 1.5 minutes, and running - 2 minutes.
- Wednesday - 7 cycles: 3 minutes - running, 1.5 minutes - walking. At the end of the workout, 2 minutes of accelerated running.
- Friday and Saturday - 6 cycles, 4 minutes - running; 1.5 minutes - fast walking.
- Tuesday and Thursday - fast walking for 30 minutes.
Week number 3
- Monday and Wednesday - 6 cycles of running for 4 minutes and fast walking for 1 minute.
- Friday and Saturday - 4 cycles: running - 6 minutes, fast walking - 1.5 minutes.
- Tuesday and Thursday - 30-minute fast walking.
Week number 4
- Monday - 4 cycles of running for 8 minutes and fast walking for 1.5 minutes.
- Wednesday - 3 cycles, run 9 minutes, fast walking - 1.5 minutes.
- Friday and Saturday - for 1 cycle, 10 minutes are devoted to running, and walking - 11 minutes.
- Tuesday and Thursday - fast walking for 35 minutes.
After all these steps, check with your diary and evaluate the result. Then you can add load. It is not recommended to lower it, but if you feel that it becomes too difficult, then repeat the selected cycle again and again until you are confident in your abilities.
Remember, a good physical form has a positive effect on your health, both on the physical and on the spiritual. After all, when you achieve your goals, you raise your record and the bar of your self-esteem along with the bar. Good luck, in your sporting endeavors.