Lack of movement destroys the body, leads to weight gain, and so many overweight people begin to think, how can they lose weight? Some go on a diet, while others start jogging in the morning. But for running to be useful, you need to have a good idea of how to run in order to lose weight.
As you know, running is one of the most effective ways to fight obesity. since during the run a huge amount of energy burns out, that is, the body works better and more efficiently. In other words, while running, we improve our health. To get tangible results, you must follow the rules of running, which some are not even aware of.
How to properly run to lose weight?
As one of the ways to lose weight, running has been known for a long time. Even in ancient Greece they said: "If you want to become beautiful, run." It is during a long run that almost all muscles work, so it gives such tangible results. Running helps to lose weight, but is not a panacea.
It is known that to lose weight, one diet is not enough - we need comprehensive measures with the obligatory inclusion of physical exercises. And if your intentions to lose weight are serious, then you must definitely limit yourself to food and do other types of physical activity, for which running is an ideal basis. But before you start jogging, consult your doctor, and if there are no contraindications to physical activity, start running. When a hernia or prolapse of internal organs is necessary to use a bandage.
How much do you need to run to lose weight? It excites many people. But there is no definite answer to this question. Some say that it all depends on how many kilograms you want to lose weight: if up to ten kilograms, then about two months, and if more than ten, then a longer time. And others, when asked how much you need to run to lose weight, answer that running is forever, as well as a diet - if you already sat on it, then it is for life, otherwise it will only get worse. Probably, in order to lose weight, you need to start running, and then run already to maintain shape and health. As a matter of fact, three kilometers a day is enough for weight loss.
So, how to run to lose weight? For the human body, which led a sedentary lifestyle, unexpectedly appeared loads will cause stress, therefore, in order for the body to adapt to new conditions, you need to start running gradually, starting from a few minutes, until there is a need to switch to walking (in this case, no side effects usually occur), and gradually bring to 20-25 minutes. The adaptation period will be individual for each person, a lot depends on physical fitness. When is it better to run to lose weight? They run, usually daily in the morning - this is both convenient and useful. You can run in the evening. In a word, this decision is purely individual.
And if there is no opportunity to run every day, then you need to do this at least 2-3 times a week. You need to run easily and at a slow pace. You don’t need gyms to run, you need to run in the fresh air through the stadium or park, but not along the asphalt or near the track so as not to breathe exhaust fumes. The most ideal option is to run along a forest path or clearing. When running on hard ground, beginners may injure the ankle joint and arch of the foot, or a vertebral hernia may appear over time.
A few more recommendations for those who do not know how to run properly to lose weight. Here you will have to show both perseverance and will, because in order to jog in the morning, you need to get up at least an hour earlier, and, of course, be sure to overcome all bad habits. From a habit in the calf muscles, pain will be felt, corns or scuffs may appear. But do not give up running - in a couple of days everything will return to normal. The disappearance of muscle pain indicates that you have adapted to the stress.
You need to breathe through the nose and grew at the same time, since the body's oxygen demand increases and one can not do with one nasal breath. After running, you need to walk until the pulse is restored.
Running is available to everyone, it not only burns excess fat, but also trains the heart, strengthens muscles, improves immunity. To run brought tangible benefits - you need to run systematically.