"Ways to get rid of excess weight – not to count, but sports plus diet, as a rule, give the best result. Fitness and calorie counting are best suited for this. Many beginners choose to run in order to lose weight and... cannot lose weight."
Because running is not the best way to lose weight if you don't know anything about it. The thing is that the results will not come after a half-hour run in the Park several times a week. Will run longer and faster – easily injured and generally long forget about all physical activity. We will tell you what dangers can wait for a beginner runner and how to escape from excess calories.
Start with a walk one hour 2-4 times a week, gradually increasing the load-accelerate, go to sports walking, for a variety of exercises (remember school physical education lessons). This will speed up the metabolism and start the process of weight loss. After a month of walking, you can start Jogging-for 1-2 minutes, no more, and at a comfortable pace. The rest of the training just walk.
Only after you can run a few minutes at an average pace without much fatigue, you can start a full run. The main thing – for a month or two to prepare to load the skeleton and its joints. However, this is possible only for those who are prevented by only a few pounds, people with really overweight are not recommended to move from walking to running without the supervision of a coach – this is fraught with injuries.
As soon as you feel that you are ready to run, and in the knees, for a month there is no discomfort and pain, you can make a simple training program. Make sure you have the right running shoes and are familiar with the basic technique of running correctly (if not, read about the choice of running shoes and running equipment on our website).
It is necessary that the shoes are well sprung (especially on the heel), when driving, try to land on the middle part of the foot, and for training, choose a treadmill, a stadium with a soft surface. Avoid asphalt and concrete, it is very important!
Running should last at least an hour, otherwise, it will not make sense. The reason for this lies in physiology: while Jogging the body "burns" primarily glycogen from the muscles and liver. This is a convenient fuel for processing which requires a minimum of energy. On average, glycogen stores last about 40 minutes, after which the body will begin to break down fats. Half an hour of Jogging is certainly useful, but the weight of the leaves.
Thus, the first 40-50 minutes of running will be warm-up and warm-up, the real work will go on. Do not try to count kilometers, your goal is not a record of distance or speed. Run at a comfortable pace for yourself, not too fast and not too slow. Follow the pulse, it should not go off the scale to 190 beats: more than 150-160 beats per minute means that you need to slow down.
Once you get used to running (one to two months after the start), connect interval training. The approximate scheme is 5-1-2, that is 5 minutes of Jogging at an average pace, a minute of acceleration,2 minutes of the slowest runner. And so - at least half an hour, the last interval should be Jogging as a hitch.
Another variant of the interval scheme is the distance: 100 meters of very slow running, 100 meters of Jogging, another hundred meters of fast running, the duration of the interval training should be at least half an hour. If you like to spend more time in the Park or at the stadium, and there is no pain after two hours of running, you can include two such interval training sessions. Use the marks on the stadium, pedometer or tracker.
The meaning of physical activity in the process of weight loss-burn calories more than it comes. Therefore, from the first training, you need to do a diet. Surely you have heard what "pasta party" is: it is a tradition of marathoners to eat pasta before the race. But this does not mean that pasta is the best food for the runner, do not confuse professional sports and the desire to lose weight by the summer.
To burn 500 kcal, you will need to run almost 8 kilometers. You will have to forget about pasta until you are so keen on running that you will register for your first race. Pay enough attention to nutrition, because fitness without a diet and a healthy diet is often simply meaningless.
Summarizing, we can highlight the basic rules of the formula " running to lose weight»:
Start running gradually, take care of the joints and ligaments.
Know all about calories consumed, count carbohydrates.
Find a suitable diet for yourself.
Use interval training.
Train in comfortable shoes, forget about sneakers and buy suitable sneakers.
Keep running!
Because running is not the best way to lose weight if you don't know anything about it. The thing is that the results will not come after a half-hour run in the Park several times a week. Will run longer and faster – easily injured and generally long forget about all physical activity. We will tell you what dangers can wait for a beginner runner and how to escape from excess calories.
Start with a walk one hour 2-4 times a week, gradually increasing the load-accelerate, go to sports walking, for a variety of exercises (remember school physical education lessons). This will speed up the metabolism and start the process of weight loss. After a month of walking, you can start Jogging-for 1-2 minutes, no more, and at a comfortable pace. The rest of the training just walk.
Only after you can run a few minutes at an average pace without much fatigue, you can start a full run. The main thing – for a month or two to prepare to load the skeleton and its joints. However, this is possible only for those who are prevented by only a few pounds, people with really overweight are not recommended to move from walking to running without the supervision of a coach – this is fraught with injuries.
As soon as you feel that you are ready to run, and in the knees, for a month there is no discomfort and pain, you can make a simple training program. Make sure you have the right running shoes and are familiar with the basic technique of running correctly (if not, read about the choice of running shoes and running equipment on our website).
It is necessary that the shoes are well sprung (especially on the heel), when driving, try to land on the middle part of the foot, and for training, choose a treadmill, a stadium with a soft surface. Avoid asphalt and concrete, it is very important!
Running should last at least an hour, otherwise, it will not make sense. The reason for this lies in physiology: while Jogging the body "burns" primarily glycogen from the muscles and liver. This is a convenient fuel for processing which requires a minimum of energy. On average, glycogen stores last about 40 minutes, after which the body will begin to break down fats. Half an hour of Jogging is certainly useful, but the weight of the leaves.
Thus, the first 40-50 minutes of running will be warm-up and warm-up, the real work will go on. Do not try to count kilometers, your goal is not a record of distance or speed. Run at a comfortable pace for yourself, not too fast and not too slow. Follow the pulse, it should not go off the scale to 190 beats: more than 150-160 beats per minute means that you need to slow down.
Once you get used to running (one to two months after the start), connect interval training. The approximate scheme is 5-1-2, that is 5 minutes of Jogging at an average pace, a minute of acceleration,2 minutes of the slowest runner. And so - at least half an hour, the last interval should be Jogging as a hitch.
Another variant of the interval scheme is the distance: 100 meters of very slow running, 100 meters of Jogging, another hundred meters of fast running, the duration of the interval training should be at least half an hour. If you like to spend more time in the Park or at the stadium, and there is no pain after two hours of running, you can include two such interval training sessions. Use the marks on the stadium, pedometer or tracker.
The meaning of physical activity in the process of weight loss-burn calories more than it comes. Therefore, from the first training, you need to do a diet. Surely you have heard what "pasta party" is: it is a tradition of marathoners to eat pasta before the race. But this does not mean that pasta is the best food for the runner, do not confuse professional sports and the desire to lose weight by the summer.
To burn 500 kcal, you will need to run almost 8 kilometers. You will have to forget about pasta until you are so keen on running that you will register for your first race. Pay enough attention to nutrition, because fitness without a diet and a healthy diet is often simply meaningless.
Summarizing, we can highlight the basic rules of the formula " running to lose weight»:
Start running gradually, take care of the joints and ligaments.
Know all about calories consumed, count carbohydrates.
Find a suitable diet for yourself.
Use interval training.
Train in comfortable shoes, forget about sneakers and buy suitable sneakers.
Keep running!
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