Physical exercises are some of the most important, in order to maintain the beautiful, trim shape, and fight with the superfluous fat in the body. If for weight loss to be used just a diet, the result may not please the excess fat that clog and will remain weak muscles. In effect, without the life that will last for a long time. One of the most popular ways to keep in shape, running for weight loss.
The efficiency of the race for the slimming is very high, because at the time that it speeds up the metabolism, and is released a large amount of energy. Thus, the race help to burn calories. In addition, saturated oxygen to the circulatory system and thanks to this, improves the work of all organs and tissues. Regular classes for the strengthening of the muscles, pulling up the form, improve the health and appearance.
The main advantages of the race:
- increases the body's resistance to any kind of viral diseases and increases health;
- occurs the purification of the body of impurities and toxins, all of this comes through the sweat;
- reduces cholesterol levels and enhances the metabolism;
- all the cells saturated with oxygen;
- the race is considered to be the best way to relax in any type of activity;
- improves motor coordination;
- enhances the work of the entire cardiovascular system;
- helps you lose weight.
Race rules for slimming
Without a doubt, do jogging to lose weight – not a miracle diet, in which you can play 5 pounds in three days. Need to be adjusted for the fact that the positive total real when it's regular and daily life of the classroom. Successes appear after a few weeks of training, but to appear to doubt, it is not worth.
How correctly to run? Any physical effort and running including, the body needs to become accustomed gradually. To begin with, it is necessary to pay attention to well-being run through the force, or when something hurts, it is not possible. All people are different, and the adaptation carried out all of which will, also, in a different way, some may get used up quickly, while others need much more time.
Probably, you will have to start not with a run, and with the tours such as walking step, gradually increasing the distance and speed of walking. Everything will depend on the individual, physical preparation, weight and general state of health. And, by the way, the people that suffer not only with excess weight and obesity, do not let to visit your doctor, and in the query to get the permission to run. But, even when there are no contraindications, you should not immediately carry the body to the full, and he didn't like.
For the training need to choose the location, far from the people and from the slopes. Perhaps this is the school stadium the night, a park, a field or a path in the forest. It would be better if the surface is not completely flat, with descents and ascents. On the asphalt it is also best not to run, because it has a higher trauma.
Any run always begins with a warm-up and ends with stretching, the duration of each group of muscles is equal to 15 seconds. For beginners is to start with small races of 15 to 20 minutes. Escape of preference, at a medium pace, for the body is not tired, but began the work of burning calories, excess fat, and enhanced all metabolic processes. Accustom the body to Jogging in need of 3 times per week, gradually taking the the duration of up to 60 minutes.
The first 10-15 days the running is difficult: the muscles are going to whine constantly about yourself similar. But it's worth it just to sustain this interval of time, and races will become a habit, and it will be fun, because in the period of the race produces serotonin, the hormone of happiness. Regular racing will ensure a permanent good mood all day.
Not to risk health, is required before the race and after, to measure your own wrist. The best activity is one in which the pulse is equal to 120-130 impacts per minute. But the increase of the frequency should not be more than 70% of the initial index of cardiac frequency, which was measured before jogging by. Come back to this indicators wrist should be 25-30 minutes after the end of the lesson.
Greater efficiency of the range of the race, rather simple. In this kind of racing alternates fast as a race of short distance and slow long distance. The results offer – the race at normal pace helps to restore 300 grams of 30 minutes, and the interval timer, it will give a better result – up to 500 grams for the same 30 minutes.
Attention weight loss requested a plan of the range of the race of weight loss in 10 weeks:
If you want to, you can make changes when necessary.
|Week||The plan of racing||The total duration of the|
|1||a minute of running and two minutes walk||21 minute|
|2||two minutes of jogging and two minutes of walk||20 minutes|
|3||three minutes of running and two minutes walking||20 minutes|
|4||five minutes of jogging and two minutes of walk||21 minute|
|5||six minutes of jogging and 1.5 minutes of walking||20 minutes|
|6||eight minutes of jogging and 1.5 minutes of walking||18 minutes|
|7||ten minutes of jogging and 1.5 minutes of walking||23 minutes|
|8||12 minutes of jogging and 1.5 minutes walking and 8 minutes of jogging||21 minute|
|9||15 minutes jogging 2 minutes walking 5 minutes jogging||21 minute|
|10||20 minutes of running without foot||20 minutes|
You need to follow some important tips on how to run to lose weight:
- throughout the exercise it is necessary to observe your breathing, especially when you are at a faster pace – all the results of the race sobreviriam not, if the breathing is wrong;
- should not hurry to increase the rate of: – fast is not better. It is not much more important than the convenience, the best speed of the individual race for each one,
- you need to try different types of race: a race of long-and short-distance racing, with obstacles or without them – the most important thing is to decide which of these types of yourself the body;
- the breath should be only orally, and the inspiration and the expiration;
- choose shoes and clothes for running is necessary to pay special attention – do not need to count on to save you, and best of all, you prefer products known and proven brands of sports apparel, because the speech is conducted about the health.
When useful running for weight loss?
Depending on when it occurs the run, she may have a different effect on the body. In the morning, the race helps to strengthen the nervous system and the cardiovascular system. Make jogging a day will best strengthen the muscles. Night even jogging useful to maximize the slimming effect and burns extra pounds.
So that sets the goal of losing weight – the best choice will be the night of jogging, which is good for burning calories.
But if the night jogging is not available for any reason, it's not worth giving up and morning run. Although it will not be as efficient for slimming, but at the same time, to improve the state of the body and burn calories and is able to do.
To run was correct, in the morning, have to run with an empty stomach, before breakfast. In the evening, even the best time – after 2 hours, or after 1 hour before the last meal. For toning of the muscles, before exercise it is advisable to take a bath of contrast. After running the shower should already be hot.
In general, the key ranges for a better preparation of the muscles of the load is the time between 6: 30 and 7: 30, from 11h00 to 12h00, 16h00 to 18h00.
The runs there are also counter-indications. Banned on the run:
- those who are present, diseases such as hypertension</a cardiovascular failure, a heart defect;
- with a variety of illnesses in the period of aggravation;
- with any inflammatory processes;
- with gastric ulcers and 12-duodenal gut;
- diseases of the vertebral column that are related to the deformation of the vertebrae (osteoporosis, osteocondrose, and others);
- those who have recently suffered an injury or surgery;
- with varicose veins;
- with a strong myopia, that starts with a c of less than six;
- when any irregularity in the functioning of the endocrine system;
- risk factors for asthma;
- when flat feet.