Jogging is probably the easiest and most accessible sport for everyone. What gives a run? Someone is engaged in it in order to lose weight, someone "runs away from a heart attack", someone just makes up for the lack of movement. No need to buy a gym membership, go somewhere. Everything is relatively easy: I put on sports pants, a T-shirt, sneakers, and go. Any footpath, park, square - this is the space for classes. But not so simple. If jogging is aimed at obtaining a certain result, for example, eliminating excess weight, then you should adhere to a certain system and follow at least simple rules, and even better, draw up a training program. This is what will be discussed in this article.
We compose a program. Where to begin?
To begin with, running is physical activity. During this process, calories are burned, the metabolic rate increases, the body is saturated with oxygen. And as for every physical activity, for this sport there are also contraindications, because of which it is necessary to draw up a training program. Among them are diseases such as hypertension, any inflammatory process, myopia, heart disease, varicose veins, peptic ulcer, flat feet, surgical operations carried out in the recent past. All of the above is said here so that everyone who wants to go jogging will learn the following for themselves: before starting classes, you should consult a doctor. If there are any problems in the body, the allowable loads must be calculated.
Class duration
If the doctor has not found definitive contraindications, you can proceed to training. A very important rule for beginners: whether walking or running for weight loss, one should not strive to immediately set records for the length of time and distance of jogging distances. An organism unaccustomed to stress will react with all sorts of unpleasant sensations and muscle pain. Sometimes, because of this occupation, you have to postpone it for several days. This is wrong and will not bring the desired result. For an untrained body, the load in the first days of classes should be minimal. In this case, it is necessary to note a change in the general physical condition of the body (pulse rate before and after exercise, time to restore normal breathing rhythm). Gradually it is necessary to increase the duration of such a load.
Many are interested in running for weight loss. How much you need to run at the same time, a frequent question that causes controversy. Your program should take into account that at first you need to train from 10 to 20 minutes at a comfortable speed. Even if this load seems unbearable, you should start walking sports. If everything goes well, then the run time should be gradually increased to one hour. The minimum running time for burning fat is 30 minutes. It is after this time that intense processes begin in the body, eliminating excess calories. Time regularly needs to be increased if you are interested in running for weight loss. How much do you need to run in the end? The optimal time for losing weight is 40-45 minutes.
Training sessions
Running on the track successfully replaces workouts in parks and squares. And the choice of modes helps to increase the effectiveness of training. The duration of the lesson is also 30-40 minutes. Better to start with walking. This stage should last approximately 5 minutes. Then you should switch to running, but the load should not be maximum (approximately 75%). The interval for increasing speed is about 2 minutes. About 5 minutes you need to run at maximum load. Here you can just apply interval running for weight loss. The lesson should be completed by light jogging or walking for 3-5 minutes.
Do not forget about interval running
Composing your training program? What needs to be added to it? Recently, interval running is considered to be the most effective method for burning extra pounds. What gives this kind of run? First you need to understand what fat is in our body. Fat cells in the human body are triglycerides, that is, three molecules bound by glycerol. To burn fat, this compound of molecules must be uncovered. For this, the body has only two hormones - cortisol and adrenaline.
Adrenaline is known to everyone, and not just in sports. Its advantage is a high rate of entry into the blood, entering which it reveals and mobilizes the body’s energy resources, including those contained in fatty acids. A big minus of this substance is a very short exposure time. Cortisol can be called the antipode of adrenaline. Instead of a surge of energy, he kind of accumulates it. Cortisol appears in the bloodstream at the time of a critical decrease in glycogen levels. It makes the body not only extract energy from easily accessible carbohydrates, but also use fat and muscle tissue. This is the main drawback of cortisol, because the task is to get rid of fat.
Interval running for weight loss has been successfully used to secrete both essential hormones. The highest possible pace of running stimulates the maximum secretion of adrenaline. Slow walking replacing it will prepare a new release of this substance. After the interval run, there are almost no carbohydrates in the blood, but there are many fatty acids from the disclosed triglycerides. Therefore, the main process of losing weight occurs within 5-6 hours after class. This is due to the fact that the implementation of all biochemical processes of the body will consume energy from the released fats in the blood after such a training.
Running shoes
For classes, the choice of sports shoes is very important. It should fit and be comfortable sitting on the foot. In addition, it should be selected so that it provides cushioning and foot support. The first parameter is very important, since during the running the joints of the feet and knees carry a compression load. Foot support shoes provide ankle protection against sprains and sprains. For running shoes, the back of the sole should not be excessively thickened. This interferes with proper technique and increases the likelihood of injury, and also provokes an increase in joint wear. Muscles when running in such shoes can easily be injured. Do not sacrifice health for weight loss.
Running technique
If you ask any person if he can run, the reaction will most likely be surprise. At first glance, this question does not cause any difficulty. But this simplicity is only apparent, and the conditional naturalness of running more than once led to injuries of the musculoskeletal system. You need to pay attention to simple but important rules. It should be remembered: the regularity of exercises and the right technique - this is what is important if you decide to use running for weight loss. How much do you need to run? This question should be left for later.
With the correct running technique, the leg should not rest on the heel! In addition, when jogging, there should be no noise. Otherwise, this means that the runner’s legs are literally imprinted on the simulator or park path, creating an excessive load on the joints. During the run, you must not forget to help yourself with your hands, which should be bent at the elbows. Another rule: monitor your breathing. It is necessary to breathe through the nose, in the case of an increase in the intensity of running - through a half-open mouth.
When is the best time to practice?
Regarding the optimal time for jogging, there are exactly the opposite opinions. Various studies have been carried out regarding what time of day it is better to run for weight loss. As a result, there is no single point of view on whether a certain time affects the effectiveness of classes. Someone argues that only the morning run is effective for losing weight, someone stands on the fact that the best result is achieved in the evening classes. Here we can confidently state only one thing. Classes must be held regularly - this is the most important thing. And time must be chosen that is convenient for a particular person, depending on the characteristics of the organism, type of activity, employment. Another argument in favor of morning classes is the argument that in cities the air is still a little cleaner in the morning.
What is before training
Before class, you can allow yourself only a light snack, especially if it's a morning workout. Going to run on an empty stomach is not worth it, but a full meal here is also not allowed. The ideal option is a vegetable salad and a glass of juice. At the end of the workout, you should not immediately sit down at the table. The break between occupation and eating should be at least an hour. But during the run, and after it, you must definitely drink enough water. During any workout, the body needs an extra volume of fluid. Part of the water is then excreted from the body, part is consumed in biochemical processes that occur at this time with greater intensity. If you follow these simple rules, you will love to run for weight loss. The results of the training will certainly be positive.
How to wake the body?
In order for the morning run to be active and give the desired results, sometimes it is worthwhile to wake up the muscles and the whole body with a contrast shower before starting the workout. This will lead you into combat readiness, drive away drowsiness, give vigor to the whole body. After a workout, it is advisable to take a warm shower. It will relax the muscles and relieve excitement after exercise. If possible, after a hard workout, you need to warm up well in the sauna for at least 15-20 minutes. During exercise, lactic acid builds up in the muscles . It is she who is responsible for the appearance of pain the next day. The heat of the sauna accelerates the elimination of lactic acid and eliminates unpleasant sensations in the next day after training.
Conclusion
So, this article is devoted to this type of training, as running for weight loss. How much you need to run, how often, what shoes to choose and much more - everything is discussed in this review. It must be remembered that only with regular classes can a certain result be achieved. Therefore, there should be no concessions.