Running is one of the most effective, useful available cardiac pacemakers. Movement results in muscle tone, accelerates blood circulation, promotes cells, and tissues with oxygen, and stabilize the hormonal background. Meanwhile, the body receives the optimal load Cycling at the same metabolic processes. The harmful, unnecessary materials collected in the veins, is excreted in the sweat. As a result, lose the extra calories, but the ratios decreased, the weight loss. To experience the beneficial properties, sufficient to master the breathing technique, warm up, and the update sports closet.
Start your weight loss: the effectiveness of training
The regular jogging or fast walking to allow you to correct shape and lose weight. Sports, any time of the year: the outdoors, gym, at home on the treadmill. It is important to find the optimal pace, speed, class.
Running at the same time involving all muscle groups, accelerates the breakdown of sugar accumulates in the body. When "the sweet fuels" is over, the body begins to use as an energy source, fat reserves.
IMPORTANT! Fat burning process only starts after 40-50 minutes of monotonous Running. This is not to skip the workout, which lasts no less than 40 minutes.
During the destruction, under the skin it maintains the blood, the large amount of oxygen. The metabolism speeds up, your blood circulation increases, toxins are excreted in sweat. Practice to stabilize the work of many of the internal organs (liver, intestines), as well as the whole system (cardiovascular, urinary).
If the guided weight loss the first positive results appear, the problem areas: stomach, thighs, arms. The weight is gradually, irreversibly. It is important to stick to a certain exercise schedule, balanced diet, the water system.
CAUTION! The initial big crowd begin only after consultation with a professional trainer. By the way, a long, training, compliance with improper running technique can lead to injury, joint problems.
Tangible light after 1-2 months of training. The average amount of weight loss is 2-5. It all depends on your starting weight, shape, nutrition during weight loss.
Use start your weight loss is contraindicated in the following diseases:
- heart disease;
- poor circulation;
- heart rhythm disturbance (arrhythmia, tachycardia, etc.);
- mitral stenosis;
- the common cold;
- chronic diseases;
- injuries to the spine, joints.
Furthermore, the cross-country lessons is to refrain the people from harmful habits (Smoking, excessive alcohol consumption), the pregnant and lactating mothers.
How to run
Run brought exclusively in favor, you must follow many rules. The result is influenced by a number of factors: the dress, the shoes, as the warm-up, correct execution of technique air. The main recommendations will help you to avoid the most common mistakes and to lose weight quickly.
- Understand the contraindications and verify that the representative of one of the diseases.
- The presence of the old injuries have to watch it again, you should consult about the possibility to run the specialist.
- This type of load is an additional tool for weight loss, so that the training results are supported by a full bed.
- Before Jogging, you must carry the power load in the form of warm-up. For best effect, you can use dumbbells, jump rope and other sports equipment.
- You need to stick to a tactic and create the training program. Some choose the monotonous Jogging, others prefer interval method, or brisk walking.
- Form in the races to be comfortable.
- The large initial mass of the best, if you first weight loss walk alternating slow, fast.
- Finish your workout crispi. The complex relaxation exercises, floating in the bar. This avoids protruding, trap.
Running for beginners: training from the ground up
Internal motivation, enthusiasm — the key to successful weight loss. Not disappointed, the sport, you need to be prepared for the fact that the first run will not give you instant results. Need to train strongly, properly, on a regular basis.
Good form allows you to plan. When scheduling a cross-country practice must take into account your own physical health, as well as the original body weight. How much do you have to run, use start your weight loss? The first race is introductory. Duration should not exceed 20-30 minutes.
The next 5-6 days temperature is the best to choose slow. In the ideal case, this setting is the quick walk. Before the start of your muscles have to warm the strips a little stretching.
Also for beginners it is recommended to break between classes. For example, every 3 days. Gradually the number of days of stay is reduced, in the long run grew to be 1 hour.
In the body of the oxygen, the constant running has increased tenfold. This process is fully up to tune the body. Too frequent or rare air, breaking the rhythm to impede the ventilation. It will help us, because dizziness, loss of coordination of movements.
IMPORTANT! The correct breathing during the race, the lungs should be filled with oxygen by 25-40%. Ribs this woman is a third.
To control the process of breathing, the big distances will help you with a simple technique: inhale, and then exhale every 3 steps. If the oxygen is not enough, it is possible to reduce the number of steps of 2. A run to maintain proper breathing impossible. The body compensates for the shortness of breath after stopping.
TIP! During exercise, nasal breathing, the mouth may be combined. This will accelerate the infiltration of oxygen into the lungs. To protect themselves from the winter cold air will help the language. During breath hold, as the pronunciation of the letter "l`".
Time: morning or evening?
Initially, the exercise time should be chosen to the schedule, circadian rhythm. If you are more comfortable to run in the evening, then you don't need to wake up to the sunrise, and vice versa. However, many experts believe that weight loss is Jogging more effective. Upon returning home, the Breakfast is not exactly deposited into the waist, quickly digestible.
Night runs should be 2-3 hours before bedtime. Such training will help to burn the carbohydrates, not fat. After weight loss running during this period allows you to fit even a sweet tooth.
Each type of run has its own characteristics, and can be used in the weight loss the different zones. In addition, the various techniques allow you to work certain muscle groups, organs. Run rules for the health and the energy for a long time.
The concept of the "Running" was introduced by running Arthur Lydiard But in 1961. This kind of is ideal for weight loss, does not require special training. During this class develops speed of 8 km / hour. The essence of the technique lies in the fact that the short-term separation of the body from the ground. If one of the legs in the air, the second is definitely the earth's surface. The falls landing on the whole foot, not just toes. The execution is very similar to Jogging, walking. The only difference is the time of the flight, when one of the legs is replaced by another.
Jogging allowed women and men of any age, different sizes. The technique is completely safe, pain-free.
One of the types of health-enhancing run — easy. On the world stage more frequent was the name "ier", which means walking at a fast pace. The technique is suitable for the fat, suffering from shortness of breath to people. Also a walk you can do to beginners or leading a sedentary lifestyle.
While minimal work, so this method is not considered to be start my weight loss. ier can be used in between the main races, the middle or the fast pace, and the practice days.
Running up corresponds to any location, altitude: hill, mountain, steep. In the gym, adjust the treadmill, changing the angle of inclination. It is important that the area was not slippery or traumatic, and the air was cold and raw.
For example, a weight loss program is recommended 1-2 times a week, always. In this process, participating in all muscle fibers, to support the efficient burning of body fat. Uphill ideal for the correction of the thighs, calves, and arms.
Interval running will help you not just the stamina, but the weight loss. Methods use acceleration training not only the professional athletes but also beginners. The essence of the technique is the alternating speed: a segment to run at a slow pace, the second as fast as possible.
The consumption during the execution of the exercises increases twice. More calories burned, thus losing weight faster than normal. The technique is suitable for the correction and eliminate the extra inches in areas, and have a positive impact on the overall tone of the body. In practice, the sprint should be no more than 1-2 times a week.
Daily running 5 km away, and the people spend 2 to 2.5 thousand calories. It is important to maintain the same speed, not the distance. In those periods, extreme fatigue, you can go for a quick walk, and then go back to the run. The technique is suitable for those who suffer from overweight, and free time. On average, training takes about 1-1.5 hours.
If you can't visit the Park, or stadium, you can always equip a place where the home runs. For these purposes, you can use the treadmill, jump rope or just walk. It is important not to be lazy and follow a specific program. To avoid damage to the joints of the spine, make sure that you wear special shoes, uniform.
The optimal workout to burn fat in 1 hour. During this time, the people running the place, about 8 km from a small initial weight, it is recommended that you use the weights: elbow pads, knee pads stuffing.
Differences in men and women
Running the exercise have a positive impact on men's health. This kind of exercise contributes to the muscle system, increase stamina, improves the potential. The women run to eliminate excess weight is to regulate your hormones, normalizing the metabolic processes. The skin is saturated with oxygen, be healthy, radiant appearance, the body becomes fit, flexible.
Clothing, footwear, running, primarily should be comfortable, easy, flexible, pleasant to the body, the substance. Ergonomic soles of running shoes promotes uniform distribution of weight, relieves stress on the joints. Also the form needs to fit the season. In the winter you need a warm heater, in the summer, it is sufficient to prepare for training leggings or shorts, t-shirt.
In order to shift the result runs into the problem areas, recourse to the "greenhouse effect". For this purpose synthetic fabric is not breathable. However, this is only a myth, which is full of negative health consequences. Accessories weight loss while running or is it just a marketing ploy, which is a sharp increase in body temperature. Consequences include the problems of the cardiovascular system, the kidney, violation of water-salt balance swelling.
Running, jumping rope or walking: which is better?
For best results, the weight loss should be comprehensive, and therefore meets completely of exercises that contribute to the destruction of the excess weight. However, if the choice is between walking, running, skipping rope, it is better if you prefer the regular curr of the fresh air.
Cross-country training, in addition to the directed, has enormous health benefits full. Also decreased pounds, strengthens the immune system, the heart, the blood vessels, improve the skin condition.
Walking is a natural process, so don't muscle load he carries. Use the weight loss is only if they keep the day a great distance. Not everyone has a free time. The optimal variant of application of the walk — an intermediate load, or a training item.
Training with a skipping rope is also the main method of weight loss. Monotonous body movement affects a small group of muscles addictive to the load. Jumping rope is just as part of the training.
Weight loss through running allows you to gain not only a beautiful figure, but also good health. Daily moderate exercise is a powerful pacemaker, as well as healing of the stress, the depression. During the process of fat burning improves mood, self-confidence. Training is a great opportunity for new goals we set, to acquaintances. The main thing is to get rid of the laziness that the first step is to change the appearance!