How to run to lose weight? We take into account all the nuances

Movement is life! And running is also a healthy and harmonious life! Not in vain active fitness, and first of all it is running, it is recommended for those who want to bring weight and shape in perfect condition. However, in addition to the benefits, running hides and pitfalls, which are strongly recommended to take into account when going for a run. So how to run to lose weight and not hurt your health?

We choose time for running

It turns out that the impact of running on the body varies with the time of day. Running in the morning, on an empty stomach, is useful for those who are waiting for a busy and energy-consuming day. Running energizes, "wakes up" the body and warms up the muscles. In addition, the energy required for running, the hungry body gets from fat deposits, as a result - fat is gradually burned. Morning is considered the optimal time of day for running also because the cardiovascular and respiratory systems are being trained, which in the future will positively affect the results of the runs.

Running in the evening also perfectly trains the vital systems of the body and helps to reduce fat deposits. However, increased excitability and energy will not have the best effect on the possibility of falling asleep. A dream - and this is proven - the best cosmetologist and not least fat burner!

Calculate jog time

How much to run to lose weight? Despite the fact that the fat burning process begins after 30-40 minutes of intensive cardio training, beginners should not overdo it. 15-20 minutes at an average pace for a start will be enough. It is important to monitor your well-being and adjust to it. Running to lose weight, preferably every day, and better to devote to this lesson 15 minutes a day than once a week - an hour. Regularity and regularity are important here. Over time, accustoming the body to the load, you should increase the running time to 50 minutes or more.

Food

The question of nutrition is not the last place for those who want to know how to run to lose weight. If the morning run time , then for half an hour you can drink a glass of warm water with a spoon of honey or eat half of a banana. It is important only to avoid the feeling of full comfort. However, after jogging, you should eat more thoroughly: oatmeal without sugar and water, fruits and yogurt or low-fat cottage cheese.

Before the evening run it is also important not to eat up. Eating - for 2-3 hours before jogging, after you can eat a low-fat cottage cheese and an apple.

Equipment

Practice shows that it is not enough to know how to run. To lose weight, you need to clearly understand what to do jogging. First, you need comfortable running shoes, ideally - special for running. Do not think that this is a publicity or a waste of money. Running shoes are equipped with shock absorbers, which protect joints from excessive load, in addition, it allows the skin to breathe and reliably fixes the foot. You will also need tight tight shorts or training pants that will not interfere with running; T-shirt or top, tightly fitting to the body, and a sweatshirt or jacket that retains heat.

Running right

1. Warming up. Each training is preceded by warm-up: attacks, squats, stretching. You can make circular movements with your hands and turn your head to disperse blood through the body and wake up a still drowsy body. It is extremely important to develop joints. To do this, we make circular movements in the area of the knees and feet.
2. Run. After stretching and preparation, you can start running. The best variant of running for weight loss is interval in own rhythm: that is, alternation of intervals with the maximum possible speed, where the speed corresponds to jogging. This type of running is considered the most suitable for those who are wondering how to run to lose weight. Because it not only promotes fat burning, but also keeps the muscles "drying" them, which gives so desired and sexy relief to the body. When running it is important to remember that the foot should be put completely, avoiding posing on the heel or sock. Steps and movements must be confident and rhythmic.
3. Speed. Gradually increasing the speed from the beginning of the run, you should stop at an acceptable and comfortable. Then, at the entire distance of the jog, you can set the rhythm: for example, minute - maximum speed, 4 minutes - jogging. For beginners, it makes sense to add a minute of walking at a fast pace. Thus, it is necessary to alternate running at the entire planned distance. Based on your health, you can and need to change the time and speed of running. The main thing is not to hurt. A curious fact and an undeniable plus of interval running: the fat burning after such a run lasts at least 6 hours!

Be healthy!