Running is one of the most effective ways to lose weight. During it, a large amount of energy is consumed, and the body is saturated with oxygen, which helps to improve metabolism and accelerate the process of losing extra pounds. During classes, muscles are trained, a figure is tightened.
Running helps you lose weight
A huge amount has been written about the usefulness of running for weight loss reviews, books and articles. They talk a lot about this type of exercise and even make movies. The most famous running trainers managed to outshine other representatives of coaching skills. A lot of those involved in this sport, assign to it not only a mission to improve health, but also use running for weight loss. The reviews of such people can be called impressive. There are those who managed to lose one size in almost a few months, and in combination with a diet you can achieve even greater results.
Weight Loss for Workouts
The ability to get rid of extra pounds is the main argument for losing weight to go for a run. Experts in the field of running emphasize that if a person does not adhere to a healthy diet, then he will have to run much more just to maintain weight. For example, one who ate pies or dumplings should run an hour and a half marathon in the next day, only then the destructive effect of the flour can be neutralized. If a person does not have a steel will, then he will have to adjust his diet, abandoning flour, sweet and fried.
Losing weight is just as necessary for running as running for losing extra pounds. After all, it’s not only harder for full people to practice, but after training they eat much more than thin people. They practically go in a vicious circle. Excess weight is a consequence of low physical activity, and it, in turn, leads to a set of extra pounds. Therefore, without a diet in many cases can not do. In addition, a significant portion of enthusiasts who start to run with great zeal, after a while, stop their studies due to pain in the legs and spine. The reason is that the greater the mass of the body, the more powerful is the blow in the collision of the foot with the ground.
Lung and circulatory system
There is an opinion that running is a process that makes not so much the legs move as affecting the work of the lungs and heart. Indeed, in order to satisfy the body's need for oxygen during running, the lungs have to work almost three times more intensively. A vigorous blood supply is provided by a muscle pump, which works during training with all its might. When the leg muscles contract, they “squeeze” blood from the capillaries, thereby ensuring the flow of arterial blood enriched with oxygen. When they are at rest, only 10% of the capillaries work fully. However, during the run, most of them begin to be included in the work, supplying oxygen.
Oxygen and fat burning
Oxygen is known to be the best fat burner. People who spend enough time in the fresh air lose weight much easier. Therefore, it is recommended to conduct training in the park, outdoors, etc., or in a well-ventilated area.
The first 20 minutes after the start of the workout, the body intensively uses the supply of glucose that is contained in the blood. Then begins the expenditure of energy contained in fat stores. According to reviews about running for weight loss, if you reduce the daily diet by only 200 kcal, then in a week you can get rid of 500 g of excess weight. Diet is a good tool in addition to running. The combination of physical activity and dietary restrictions, according to athletes, gives an optimal result.
You can find a huge number of reviews about running for weight loss, many of them emphasize that it is thanks to the active supply of oxygen to body tissues that you can quickly achieve the desired result. Most soon, those who train in the open air manage to get rid of extra pounds. So the body receives the most oxygen.
Running and stress management
Losing weight people claim that running is also one of the best helpers in dealing with stress. The hormone cortisol, the level of which increases with mental overload, contributes to a set of extra pounds. In particular, its excess provokes the deposition of fat in the abdomen. For people who are forced to live in constant stress, cortisol becomes the main culprit in gaining excess weight.
In addition, when running long distances, the level of catecholamines increases significantly, which is insufficient in the body when a person is depressed. This fact was discovered by Professor Otto Apendlerr, who recommended running as the best remedy against stress. Having neutralized anxiety, panic, anger, irritation, and other negative experiences through running, it becomes easier for a person to resist the temptation to “seize” stress with something sweet or greasy. Thus, running turns into an effective weapon against gaining extra pounds as a result of overeating.
Running on the spot for weight loss: reviews of losing weight people
Not everyone can afford a full workout. One does not have financial capabilities to attend the gym and practice on the treadmill, while the other does not work out either in the open area or in the gym due to the work schedule. In this case, running on the spot at home is useful for weight loss, reviews of which indicate that such training also has a positive effect on the body.
Many, having heard about this kind of training, can grin contemptuously. How can she help get rid of extra pounds? However, this type of load, like regular running, allows the muscles to be saturated with oxygen. Its main advantage is that it is available to everyone and anywhere. Reviews about running home for weight loss among most people seeking to get rid of extra pounds are positive. Some athletes write that this type of physical activity is even more beneficial to health than regular running. It can be practiced if the weather is raging outside the window or there is no opportunity to leave the house.
Others write that the load when running on the spot and regular running is very different, and one type of activity can not replace another. However, home classes are perfect for beginners who are not used to great physical exertion. Running on the spot is in any case a better option than a complete lack of training.
How to make running on the spot effective
There are also those losing weight who write that this type of load is no less effective than a full-fledged lesson on the street. If you use additional insulation or a sauna suit, you can count on even better results. Reviews about running for weight loss suggest that this type of load helps get rid of extra pounds. In addition to the sauna suit, weights can also be used. If the training lasts at least 20-30 minutes, then even homework can be made effective.
Reviews of those who have lost weight
A great confirmation of what the results of running for weight loss - reviews with photos. You can see how almost six months or a year later, even novice athletes lose weight. At the same time, there are results for those who are not particularly active - running is effective even if the athlete’s speed does not exceed 8 km / h. The best type of motivation that will encourage you to run jogging for weight loss - reviews and results. The photo shows that everyone can achieve the same impressive result. High motivation is the key to successful achievement of the goal.
According to reviews of losing weight, running is a great way to lose weight. Firstly, amateurs of this type of physical activity write, it involves more than 20 types of muscles. Secondly, calories are burned after training at an accelerated pace. Losing weight to achieve results recommend running at a slow and medium pace.
Recommendations and reviews
Losing weight note that one of the most important components of success in weight loss is self-control when running. It is necessary to take into account your well-being, measure your pulse before training and after, periodically check your body weight.
They also write that at first this type of load can be difficult, but with constant training, after a couple of months, there is a desire to run, distances increase. Gradually, from torment, running turns into a favorite hobby.
Many girls write that they managed to lose weight without diets. Some were able to lose 8-10 kilograms over a period of time from 6 to 12 months. However, the main condition is the regularity of training. If you practice less than twice a week, then the effect can hardly be expected.
Running for Fat: Good Tips
Many will be inspired by the results and photos of those who began to train stably. About the state of the body before and after losing weight in the reviews about running it says the following: not only the physical appearance, but also the person’s worldview is changing. But for running to be effective, you must adhere to certain rules. What other recommendations are given by those who managed to lose extra pounds due to this type of physical activity?
- Running speed should be slow or medium. The best option is jogging.
- In the first month, you must run at least 1-2 km during training. This will allow you to adapt to small loads.
- If the adaptation period was successful, then in a month you can increase the distance to 3-4 km.
- To sweat better, it is better to run in windproof clothing.
- It is advisable to follow a diet, eat more vegetables, fruits, cereals, and also exclude from the menu fried, flour, sweet.
- It is easier to lose weight for those who consume less salt, as it prevents water from leaving the body.
The main thing in the class is to listen to your body. With the right approach, running allows the body to take a course on renewal and get rid of body fat. After three months of classes, you can observe the result of your work.