Running for weight loss: how much should you run? Create a training program

Running is probably the easiest and most accessible to every sport. What does running give? Someone is engaged in them in order to lose weight, someone "runs away from a heart attack", someone just makes up for the lack of movement. You do not need to buy a subscription to the gym, go somewhere. Everything is relatively easy: put on sports pants, t-shirt, sneakers, and forward. Any pedestrian path, park, square - that's the space for classes. But not everything is so simple. If running is aimed at obtaining a certain result, for example, to eliminate excess weight, then it is necessary to adhere to a certain system and carry out at least simple rules, and even better to make a training program. This is exactly what will be discussed in this article.

We compose the program. Where to begin?

To begin with, running is physical exercise. During this process, calories are burned, the intensity of metabolism increases, the body is saturated with oxygen. And as for every physical activity, there are also contra-indications for this sport, because of which it is necessary to make a training program. Among them, such diseases as hypertension, any inflammatory process, myopia, heart disease, varicose veins, peptic ulcer, flat feet, surgical operations carried over in the recent past. All of the above is said here so that anyone who wants to run can learn the following: before starting the classes, you should consult a doctor. If there are any problems in the body, you need to calculate the permissible loads.

Length of lessons

If the doctor has not found categorical contraindications, you can start training. A very important rule for beginners: whether walking or running for weight loss, do not try to immediately set records on the length of time and distance ranges of runs. Unusual to the loads the body will react with all sorts of unpleasant sensations and pain in the muscles. Sometimes because of this lesson you have to postpone for a few days. This is wrong and will not bring the desired result. For an untrained body, the load in the first days of training should be minimal. In this case, it is necessary to note the change in the general physical state of the organism (the pulse rate before and after the session, the time of restoring the normal rhythm of breathing). Gradually, it is necessary to increase the duration of such a load.

Many people are interested in running for weight loss. How much need to run at the same time, a frequent question that causes controversy. Your program should take into account that in the first time you need to train from 10 to 20 minutes at a comfortable speed. Even if this load seems unbearable, you should start practicing athletic walking. If everything goes well, then the run time should be gradually increased to one hour. The minimum run time for burning fat is 30 minutes. It is after this time that intensive processes begin in the body, eliminating the extra calories. Time should be regularly increased if you are interested in running for weight loss. How much do you need to run in the end? The optimal time for weight loss is 40-45 minutes.

Classes on the simulators

Running on the track with success replaces training 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. To begin better with walking. This stage should last about 5 minutes. Then you should go to the run, but the load should not be the maximum (about 75%). The interval for increasing the speed is about 2 minutes. Approximately 5 minutes should be run at maximum load. Here you can just apply interval running for weight loss. End the class by jogging or walking for 3-5 minutes.

Do not forget about the interval run

Making up your training program? What should I add to it? Recently, interval running is considered to be the most effective technique for burning extra pounds. What gives running of this type? First you need to understand what is fat in our body. Fat cells of the human body are triglycerides, that is, glycerine-bound three molecules. To burn fat, this compound of molecules must be opened. The body for this is only two hormones - cortisol and adrenaline.

Adrenaline is known to everyone, and not only in sports. Its advantage - a high rate of entry into the blood, getting into it, it reveals and mobilizes the energy resources of the body, 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 throwing out energy, it seems to accumulate it. Cortisol appears in the bloodstream at the time of a critical drop in glycogen levels. It forces the body not only to extract energy from easily accessible carbohydrates, but also to use fat and muscle tissue. This is the main disadvantage of cortisol, because the task is to get rid of fat.

Interval run for weight loss is successfully used for the secretion of both necessary hormones. The highest possible rate of running stimulates the maximum secretion of adrenaline. The successive slow walking will prepare a new release of this substance. After the interval run, there are almost no carbohydrates in the blood, but many fatty acids are present from the disclosed triglycerides. Therefore, the main process of losing weight occurs within 5-6 hours after the session. This is due to the fact that the implementation of all biochemical processes of the body will consume energy from the released fats that are in the blood after such training.

Running shoes

For classes, the choice of sports shoes is very important. It should fit and fit comfortably on the leg. In addition, it should be selected so that it provides depreciation and support of the foot. The first parameter is very important, because during the running the joints of the feet and knees suffer a compression load. Shoes supporting the foot, will protect the ankle from dislocations and sprains. For running shoes, the back of the sole should not be excessively thickened. This interferes with the correct technique and increases the likelihood of injury, as well as provokes an increase in wear and tear on the joints. Muscles when running in such shoes can easily be injured. Do not sacrifice health for weight loss.

Running technique

If you ask any person about whether he can run, the reaction is likely to be a surprise. At first glance, this issue does not cause any complexity. But this simplicity is only apparent, and the conditional naturalness of running has often led to injuries of the musculoskeletal system. It is necessary to pay attention to simple, but important rules. It should be remembered: the regularity of classes and the correct technique - that's what is important if you decide to use running for weight loss. How many it is necessary to run? This issue should be left for later.

With the correct technique of running, the leg should not rest on the heel! In addition, when running jogs, noise should not be. Otherwise, this means that the runner's feet are literally imprinted on the simulator or the path of the park, creating unnecessary strain on the joints. During the run, you must remember to help yourself with your hands, which should be bent at the elbows. Another rule: watch out for breathing. Breathing is necessary through the nose, in case of increasing the intensity of the run - through the half-closed mouth.

When is it best to practice?

Concerning the optimal time for running, there are directly opposite opinions. There have been various studies as to which day of the day it is better to run for weight loss. As a result of a single point of view on whether there is a certain time impact on the effectiveness of the classes, there is. 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 you can confidently say only one thing. Classes should be held regularly - this is the most important thing. And time should be chosen that is convenient for a specific person, depending on the characteristics of the organism, the type of activity, employment. In favor of morning lessons, one can adduce the argument that in cities the air in the mornings is still a little cleaner.

What to eat before training

Before the session you can only allow yourself 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. Ideal option - vegetable salad and a glass of juice. At the end of the training, you should not sit at the table immediately. The break between taking and eating should be at least an hour. But during the run and after it, you must definitely drink enough water. During any training, the body needs an additional volume of fluid. Part of the water is removed with sweat from the body, part is consumed in the biochemical processes that go at this time with greater intensity. If you follow these simple rules, you will love running for weight loss. The results of the training will certainly be positive.

How to wake the body?

In order for the morning run was active and gave the desired results, sometimes it is necessary to awaken the muscles and the whole body before the beginning of the workout with a contrast shower. This will lead you into combat readiness, drive away drowsiness, give vigor to the whole body. After training, it is advisable to take a warm shower. He will relax the muscles and relieve the excitement after physical exertion. If possible, after a hard training you need to warm up well in the sauna for at least 15-20 minutes. During the exercise, lactic acid accumulates in the muscles . She is the culprit of the appearance of pain the next day. The heat of the sauna accelerates the excretion of lactic acid and relieves the unpleasant sensations in the next 24 hours after training.

Conclusion

So, this article is devoted to this type of training, like running for weight loss. How many it is necessary to run, how often, what footwear to choose and many other things - everything is considered in this review. It must be remembered that only with regular lessons can you achieve a certain result. Therefore, there should be no indulgence.