Contraindications
Running may well cause harm to the body. When should you be careful?
- Eye diseases. Intense loads provoke a deterioration in the condition of moderate and high myopia.
- Presence of chronic diseases. To avoid exacerbations, you should consult your doctor before training.
- Joint diseases. Increased stress on the knees and back can aggravate previously diagnosed problems.
- Diseases of the cardiovascular system. During exercise, the blood vessels and heart muscle are under severe stress, so any increased physical activity should be agreed upon with a cardiologist.
- Colds. Many people often ignore their obvious symptoms, which risks serious complications and permanent disability.
- Elderly age. Gentle physical activity is recommended for people over 50 years of age. Which ones - the attending physician will tell you.
To eliminate possible health risks, you should be examined by a therapist and cardiologist before starting classes. Men are recommended to pay special attention to the level of testosterone, which directly affects the functioning of the heart. If the level of this hormone in the blood is low, serious physical activity is not recommended.
Before starting training, it is better to undergo a medical examination photo health.mail.ru
The Benefit of Running Outdoors for Weight Loss: How It Works
Indeed, research shows that running can have a dramatic positive impact on weight control—if you approach it in the right way.
For example, in a 2012 study, Paul Williams of the National Laboratory.
Lawrence Berkeley University analyzed data from more than 33,000 male and female runners to compare the effects of running and non-running exercise (such as walking, cycling and swimming) on body mass index (BMI) and waist circumference. While researching the effect of running on weight loss, he found that running was 9.5 times more effective in reducing waist circumference in women and 6.8 times more effective in men than other exercises studied. Running was also 19.3 times more effective in reducing BMI in both sexes combined.
Williams speculated that these results may be due to the fact that runners tend to measure training in terms of distance rather than time. A person burns more or less the same number of calories per kilometer as he or she runs, but the energy expenditure per unit of time is highly dependent on the intensity, which is often overestimated.
Another possibility, also supported by research published in the journal Obesity
, is that running has a beneficial effect on appetite, helping to reduce the amount of food after exercise.
The more weight you lose, the fewer calories your body burns at rest, so you'll need to reduce your food intake or increase your activity level even more to maintain the same weight loss rate.
Research recognizes that the body responds to forced weight changes due to caloric restriction by adapting overall energy expenditure.
It is difficult to predict how this process may affect each person as it is very individual. Therefore, it is almost impossible to predict how much weight you will lose when running.
Instead, you can set a weight loss goal, start a combined running and strength training program complemented by the perfect diet changes, and see where it takes you.
How to run correctly
You can only lose weight if you know how to run correctly. The quality of the training results depends on the regularity of training. If you can't exercise every day, do it 3-4 times a week.
Just like when performing any physical exercise, when jogging it is important to adhere to technique.
- Keep your back straight and your head straight. Tilt forward puts extra stress on the shoulder, neck, and hip areas. Back - on the back and legs.
- The gaze is directed straight ahead. If you look down, your back muscles will get tired faster.
- The face and neck are relaxed, otherwise tension will be provoked throughout the body, and the workout will become exhausting and ineffective.
- Relax your shoulders, maintaining a small distance between your shoulder blades.
If your shoulders begin to hurt during exercise, raise them, then sharply lower them. Shake your hands. The unpleasant sensations will go away.
- The hands are slightly clenched into a fist. The elbows are bent at a right angle, slightly moved away from the body. Their movement zone is between the chest and waist. It is advisable to remove bracelets, watches, and bandages from your wrists - they can cling to clothing, distracting attention.
- Medium length step.
- The foot should fall on its middle part, this way you will avoid possible injuries.
How to run correctly photo www.run2day.nl
Running and wraps against cellulite
One of the effective remedies to combat cellulite is a combination of body wraps and running. It is best to choose coffee grounds and blue clay as a means for wrapping.
Running and wraps with blue clay
Clay can be purchased at any pharmacy or cosmetic department. To prepare the mixture, you need to pour the clay powder into a container, add warm water and mix well - you should get a mass similar to the consistency of sour cream.
Apply the product to the skin with your hands, preferably with gloves or a cosmetic brush, then wrap yourself in film, put on a warm suit or thermal underwear and start training.
Coffee wraps against cellulite when running
You can prepare the product from the cake from a coffee maker or use ready-made coffee powder. First, the skin should be steamed in a bath or under a hot shower and treated with a hard washcloth. Apply coffee grounds to dry skin, wrap in cling film and put on warm clothes.
What beginners need to know
So that the first training session does not turn out to be the last, you need to start and conduct it correctly. Set aside a weekend morning for this. Prepare a light breakfast. Yogurt, any fruit, or a glass of milk will do. Wear comfortable sportswear. Map out your route. For the first time, you can walk quickly and evaluate your capabilities.
It is recommended to calculate the distance, intensity, and duration of runs based on the initial weight.
- 110 kg and above. Intense running for weight loss is contraindicated in this case: the joints suffer from excessive stress, and the risk of damage is very high. If you still decide to do such activities, choose a gentle pace, alternate running and walking. Recommended distance is 75-150 meters. The time can be gradually increased - each workout by five minutes.
- 85-110 kg. Jogging should be done daily. The first three to five workouts last no more than 20 minutes, increase each subsequent one by five minutes. The optimal time for a full workout is 1 hour. At this pace and proper nutrition, up to 6 kilograms per month are lost. Change the intensity of your jogging, periodically alternating it with walking. This will speed up your metabolism after two weeks of regular jogging.
- 60-85 kg. The duration of the first workout is no more than 20 minutes. The maximum distance is 500 meters, speed is no more than 10 km/h. The duration and speed of classes can be increased after a month.
- Less than 60 kg. With such a weight, there is little excess fat in the body, and it is quite difficult to “burn” it. The duration of jogging should be at least half an hour. High, constantly increasing intensity of training is required. You can measure it by your pulse. At 20 years of age, the heart rate (HR) during physical activity fluctuates in the range of 80-170 beats/min. By the age of 30, the indicator changes - 76-132 beats/min. Start with the bottom number. When you feel comfortable, you can speed up.
Light breakfast before running photo fitcurves.org
At any weight, getting used to sports activities is difficult, especially when you need to start from scratch. Self-control and motivation are required. Social networks will be an excellent assistant in this, where you can find reviews, before and after photos of those who have already put themselves in order.
Best time to go for a run
Is it right to run in the morning or in the evening? It depends on the rhythm of your life. If you wake up easily in the morning, full of strength and energy, then it is better to go jogging at this time. If you are a night owl by nature, then choose the evening to study.
Both options have their advantages. A morning run energizes you with positive emotions for the whole day, while an evening run helps relieve stress and gives you sound sleep.
In the morning, you need to train to lose weight on an empty stomach. Only drinking is allowed. The level of glycogen, the main source of energy in the body, is low in this state, and fat will be “burned” faster. If the workout takes more than an hour, then you will still have to drink tea or have a snack.
If your schedule allows you to jog only in the evenings, it is important to remember: there should be at least three hours between training and sleep.
Evening jogging shouldn't be too late fitness-for-man.com
Choosing a place
A good place for effective training should have a varied terrain, which will give an even load on different muscle groups. Gradually it can be increased. However, it is important to know: although trail running allows you to “burn” a large number of calories, it is not suitable for people with poor physical fitness.
The weather helps you “lose” weight when jogging outside. When is the best time to run? During the cool season, the body spends a lot of energy on heating, and the number of calories “burned” increases. However, in bad weather and frost, it is advisable to prefer a treadmill in the gym (or at home, if you own a machine) to exercising outside.
In the cold season, it is better to exercise on a treadmill photo fitness-for-man.com
How long should you run?
It is difficult to independently calculate how much you need to exercise to lose weight. However, it is important to understand: weight loss does not depend on the speed of running, only on its duration .
Nutritionists have found that it takes 19 hours of jogging to “lose” 1 extra kilogram. Thus, if you need to lose weight by 5 kg, then the total duration of classes will be 95 hours, if by 10 kg - 190 hours.
What is warm-up and cool-down
The workout should begin with a warm-up, which is necessary to warm up the muscles. This is a special group of exercises that need to be performed slowly, gradually accelerating. In this way, the body prepares for serious physical activity. By neglecting to warm up, you can seriously harm your health.
Before training, it is extremely important to warm up your muscles photo goodlooker.ru
During the warm-up before a run, no stretching exercises are performed. “Unwarmed” muscles can be easily injured.
Exercises are selected depending on your health condition. If there are no contraindications, you can use generally accepted rules. However, it is important not to overdo it and take into account three important points: intensity, duration, consistency.
- Intensity. The main indicator is heart rate, the rate of which during warm-up is calculated using the formula:
(220 – your age) x 0.5;
where 220 is the heart rate, and 0.5 is the coefficient determined by experts.
- Duration. In terms of time, warm-up takes up a quarter of the entire workout. If classes last an hour, then you need to warm up for 15 minutes. Consider weather conditions and age. In cold weather, you need to spend five minutes more on preparation.
- Subsequence. First, there are exercises aimed at warming up small muscles and developing joints. Then you can move on to large muscles.
The purpose of the cool-down is physical and emotional relaxation. This way you normalize your blood pressure, breathing, and pulse. Stretching exercises are a must here.
The duration and intensity of the run are calculated in the same way as when warming up. If you don't have time or you're very tired, just walk quickly and do a little stretching. At the end of the workout, a full range of flexibility exercises is performed. Your task is to relieve tension from the muscles and restore the pulse.
How to calculate the time and intensity of a run photo pasmr21.ru
Correct breathing
You can increase the effectiveness of your training, and therefore get the expected weight loss from training, by learning to breathe correctly, since this allows you to increase the amount of oxygen entering the blood, as a result, the load on the heart is significantly reduced. Breathing should be free and natural.
The main principle is that the greater the intensity, the faster the breathing should be.
- For beginners: between inhalation and exit you need to take 2-4 steps.
- When running fast, you need to inhale and exhale deeply, often, and “turn on” your abdominal muscles. The lower part of the lungs is filled with oxygen first, then the upper. This way you can avoid tingling in your side during intense exercise.
What to do if the latter does happen? First of all, you need to calm down - the reason for the tingling in the side is the lack of oxygen: the liver and spleen become overfilled with blood and begin to give alarm signals. If you don’t have problems with these organs, then you just need to restore your breathing. Slow down, don't stop, breathe deeply and evenly. Inhalation passes through the nose, exhalation through the mouth. A light massage will also help correct the situation.
Often, unpleasant or painful sensations from the gastrointestinal tract during training occur due to the fact that you ate heavily before jogging.
Pulse
Heart rate indicators allow you to calculate the number of calories burned during a run. This helps control the load. An increased value indicates that the body is working hard. Low indicators indicate the ineffectiveness of classes.
The following factors also affect the pulse:
- weight, emotional state of a person;
- previous experience in sports;
- presence of bad habits;
- air temperature (when jogging outside).
The relationship between heart rate and training results can be seen in the table.
| What happens to the body | Percentage increase in heart rate | Load level |
| Weight loss | 50-60 | Slow walking. The general condition improves. |
| Losing weight and getting in shape | 60-70 | Light load. Fat burning. Increases endurance. |
| Improving your form | 70-80 | Moderate loads. Increasing the efficiency of aerobic exercise. |
| Improved form and results | 80-90 | Heavy loads. Mobilization of the body's reserves over short distances. |
| Improved results | 90-100 | Maximum speed. |
How to measure pulse.
- The easiest way is to count the beats by placing your fingers on the carotid artery for 15 seconds. The resulting value is multiplied by four.
- Heart rate monitor. A small device is attached to a belt and may look like a wristwatch. Emits a beep if the maximum allowable heart rate is exceeded.
Should you drink during training?
During training, a person breathes quickly, sweats profusely, and his body loses a lot of fluid. If you do not replenish its reserves (and the norm of water consumption for an adult is 2-2.5 liters per day), then dehydration and overheating of the body will occur. The blood will begin to thicken, the heart will have to work to the limit of its capabilities. This is a serious test for the body, which will cause a sharp deterioration in well-being, and in the future may be fraught with the development of cardiovascular diseases.
An hour before training, drink at least half a liter of liquid. Throughout your run, drink 200-300 ml of water every 20 minutes. You should not exceed this norm.
Athletes often replace water with isotonic drinks - drinks containing a balanced amount of sugars and salts. Isotonic drinks help the body quickly recover and replenish fluid reserves. There are no contraindications for their use.
Drinks for runners photo www.russianrunner.ru
Treadmill exercises for cellulite
Another option for running is using a treadmill. Such equipment at home will help you lose weight and get rid of cellulite. A treadmill is suitable for those who do not have time to go to the gym or go outside. The computer built into the simulator will show the training time, speed and number of calories burned, which will help regulate the pace and speed of running. To get results, it is enough to spend 30 minutes on the simulator every day; after a month, many note a decrease in volume in problem areas.
Running technique
How to run correctly to lose weight for beginners? A number of techniques have been developed for them. Keeping a diary will help you understand which one is right for you. Write down every component of the weight loss process there:
- time, place of classes;
- intensity, speed, distance of jogging;
- warm-up and cool-down time;
- amount of water drunk;
- what, when, in what quantities do you eat;
- change in weight and volume.
Only in this way, by selection, will you determine the most suitable option for yourself on how to lose weight with the help of such training.
Interval running
It consists of alternating light and heavy loads. Gives quick, noticeable results when losing weight. On average, up to 800 kcal are burned in 1 hour. Running program:
| Number of minutes | Lesson stage |
| 1 | acceleration |
| 2 | rest |
| 2 | acceleration |
| 3 | rest |
| 3 | acceleration |
| 3 | rest |
| 2 | acceleration |
| 1 | rest |
| 1 | acceleration |
| 1 | rest |
Interval running in the morning is advisable. During such training, the body uses fat rather than carbohydrates as a material for energy. This promotes rapid weight loss.
Interval running photo trenirofka.ru
Running in place
You can set up a free version of the gym at home. In comparison with full-fledged exercises on the street, this method loses. But if there is no way out, then it will be quite suitable.
The duration of daily classes is at least 30 minutes. Calorie consumption from 200 to 400 depending on weight. Running on the spot at home must be alternated: normal, hands behind the head, hands behind the back, with sweeping the shins, with high hip lifts. Add abdominal exercises and push-ups.
Jogging
The duration of classes is from 40 to 60 minutes, 3-4 times a week. Try to choose rough terrain. Alternate descents and ascents. About 400 kcal are burned in an hour. This is the best running for weight loss that can be recommended for beginners.
Sprint
These are short distance races. To lose weight, it is enough to do 6 approaches of 60 meters. Be sure to do a warm-up. Strong legs and weight loss are guaranteed. About 800 kcal “goes away” in an hour. You need to exercise every other day.
Fartlek
A standard workout looks like this: 100 meters – slow running, 40 meters – acceleration, 60 meters – walking. Repeat 10-15 times. With weight loss, the load increases. To lose weight, you need to exercise 3-4 times a week. 600-700 kcal are spent in one hour.
Aerobic running
Thanks to this physical activity, the blood is more quickly saturated with oxygen, metabolic processes are accelerated, and weight loss occurs faster. Don't put too much stress on your body. Otherwise, oxygen starvation will occur, and all efforts will be in vain. With the correct technique, a person feels good, he does not have shortness of breath, dizziness, or pain. If these symptoms appear, it means that oxygen starvation has occurred (anaerobic load). It is necessary to slow down and restore breathing.
Shuttle run
The principle of this option is simple: you run at maximum speed from one point to another. In this case, it is necessary to perform turns and bends. All muscle groups are involved. You train endurance, coordination, agility. In this case, special attention is paid to the waist and legs. You need to exercise daily. The minimum distance is 10 meters. Do 5 sets of 10 minutes.
Shuttle run photo tutknow.ru
For short distances
Distances from 60 to 400 meters are considered short. You need to do up to 5 approaches. It all depends on physical fitness. Sprinting includes elements of sprinting. You need to exercise 4-5 times a week. 500-600 kcal are consumed per hour.
For long distances
The duration of the first classes should not exceed 15 minutes, then gradually increase the time. Steady running over long distances trains endurance. What is important here is not distance, but time and regularity. Losing weight will be slower than with interval running or sprinting, but with daily training you will achieve your goal. With this type of exercise, 500 calories are “burned” per hour.
What results can you expect?
According to the observations of experts, a person during this type of sport can achieve the following results in terms of losing excess weight:
- jogging, carried out 4 p. per week, helps to get rid of 1 kg during this time;
- The interval technique allows you to lose 2 or more kilograms in a week;
- weekly when using a treadmill you can lose 0.5-2 kg.
It must be remembered that it is important to exclude alcohol, flour and other high-calorie foods from the diet.
Running program
A universal program for beginners.
| A week | Plan | Total time |
| 1 | 1 min run, 2 min walk | 21 min |
| 2 | 2 min run, 2 min walk | 20 minutes |
| 3 | 3 min run, 2 min walk | 20 minutes |
| 4 | 5 min run, 2 min walk | 21 min |
| 5 | 6 min run, 90 sec walk | 20 minutes |
| 6 | 8 min run, 90 sec walk | 18 min |
| 7 | 10 min run, 90 sec walk | 23 min |
| 8 | 12 min run, 1 min walk, 8 min run | 21 min |
| 9 | 15 min run, 1 min walk, 5 min run | 21 min |
| 10 | 20 min run | 20 minutes |
Differences in training for men and women
For weight loss, women are better suited to long-term, intense exercise. Nutrition plays a big role. Without giving up carbohydrates, it is difficult for women to lose weight even with regular physical activity.
It is easier for men to exercise actively, but in a short period of time. Higher testosterone levels make it easier for them to build muscle mass. For women it takes longer.
Interval running is the best solution for losing weight
Interval running is one of the effective and popular types of training, which consists of jogging at different speeds and loads. This method helps get rid of excess weight and uneven skin. The following types of interval jogging are distinguished:
- tempo run;
- interval sprint;
- running with repetitions.
Interval running has the following features:
- warm-up;
- then an alternating run is performed: 200 meters - fast run, 3 minutes - slow;
- the next day the distance increases to 800 meters with the same interval;
- On the third day, the intensity of running alternates: 600 m – fast, 400 m – slow.
Running in old age
If you have not played sports before the age of 50, then you need to start with light loads. Heart disease requires careful and attentive attitude towards yourself. Consult your doctor before starting exercise.
Problems with joints are a reason to refuse training. Such an active sport will only harm your knees.
If there are no health problems, then you should start with a gentle load. Alternating between fast and slow walking is suitable. Move like this for 15-20 minutes. After a few days, when you feel that walking is easy, switch to slow running. The best option is jogging.
Running to fight cellulite
Running has a beneficial effect on the condition of the skin, despite the stage of cellulite, and is especially effective for solving problems in the buttocks area.
Running training program
To lose weight by running, a four-week system was developed; the workout can be done at any convenient time. One of the conditions is that between each workout there should be a rest of 1-2 days.
1st week . Beginners should start their workouts with a ten-minute jog, then a quick walk for 2 minutes, followed by running for another five minutes. With each subsequent workout, extend the duration of the sessions by three minutes.
2nd week . The first day of the second week is a consolidation workout, which should last about a third of an hour, with a rest break of no more than a minute. Finish the run with a three-minute intense run.
3rd week . From this week, the running duration should be increased by a minute with each workout; by the end of the week, the duration of the training will be about half an hour.
4th week . This week, walking distances should be eliminated. On the first day, the workout should last 30 minutes, each time increasing the running duration by 5 minutes, i.e. by the end of the week the run will last 50 minutes.
Proper nutrition
An unbalanced diet, as well as strict diets, have a bad effect on the body. The best option is to accustom yourself to healthy, nutritious food.
An hour before your morning workout, eat fruit, grain bread, cheese, drink tea or juice. If you exercise during the day or evening, you need to eat 2 hours before. Food rich in fats and proteins is suitable.
You can eat during training only if the run is long.
A glass of juice, milk, fruit, fruit or vegetable smoothie, and water will help you regain strength after exercise. You can drink and eat 15 minutes after training.
If you are building muscle, then within an hour you need to eat a high protein meal, such as a protein shake or cottage cheese.
Foods high in protein photo vseprozdorovie.ru
The rest of the time, adhere to the general rules of nutrition: reduce fatty, fried, smoked foods to a minimum. Drink 1.5-2.5 liters of water per day.
The norm of calories for weight loss for women is 2000, and for men 2400. Depending on age, these numbers fluctuate by 10-20%.
About the benefits of morning jogging
Morning jogging is needed not only for weight loss: By running in the morning, you:
- burn fat;
- intensify metabolism;
- warm up your muscles and help your body wake up and cheer up;
- strengthen the heart muscle;
- improve blood supply to organs, including the brain;
- Helps saturate the body with oxygen.
Running also promotes the production of mood-lifting substances in the body (causing the so-called “runner’s high”).
If jogging in the morning becomes a habit, you can expect the following effects:
- losing excess weight;
- improved posture;
- increased muscle tone;
- activation of mental activity;
- development of willpower;
- good mood, cheerfulness and optimism.
Running, like any other sport, develops determination. When you achieve your goal, you gain self-confidence. These qualities help in life: gain the respect of others, move up the career ladder, and feel happy.
What is more effective
Running or walking, cycling or running, jumping or walking? Listen to your desires.
If there are contraindications to increased physical activity, you feel unwell, the weight is too high, or it’s difficult to move, then walking is the best option.
Walking may be the best option if you are overweight photo ru.wikihow.com
Compared to cycling, jogging is more intense, because... All muscle groups are involved. The same can be said about the jump rope. It acts as an addition. It cannot replace a full workout. Jumping certainly helps you lose weight. Do them as a warm-up or between repetitions and you will achieve good results.
results
In a month of regular training with the help of running and proper nutrition, up to 10 kg of excess weight can be lost. A nice addition will be toned legs and the absence of cellulite.
A trained heart works more efficiently, blood pressure normalizes, mood and vitality increase significantly. It will be easier for you to climb stairs and walk long distances.
In order not to lose motivation, you need to try to keep yourself in a positive mood, communicate with people who are similarly struggling with excess weight, and read their reviews before and after starting training. You can keep a diary in which you meticulously note your successes. This disciplines, does not allow you to quit what you have started, and does not ask the question again and again: “Does running help you lose weight or is the effort expended useless?”, because otherwise everything will go down the drain. And, of course, you need to believe in yourself.
Why you need to run in the morning and not at other times of the day
Running is useful at any time of the day, but morning running has a number of advantages:
- During physical activity, fats do not begin to be burned immediately - first the body needs to use up glycogen reserves. In the morning they are minimal, and fats begin to “burn” within 10-20 minutes after the start of the workout. In the evening I would have to run for at least 40-60 minutes.
- Human biological activity has a certain rhythm, and one of the surges occurs precisely in the morning hours. At this time, physical activity is most easily tolerated by the body.
- In the mornings, the compression load on the vertebrae is minimal, since at night we are in a horizontal position. This makes morning runs easier and safer than evening runs.
We cannot know how the day will turn out, and whether our plans for the evening will change. Putting off physical education for him is risky. It is much easier to stick to your schedule if you plan your runs in the morning.
Find the right shoes
Choosing the right shoes will further reduce the likelihood of injury. Always run in shoes designed specifically for your activity. But not all running shoes are good for every runner; Some runners need more cushioning, others less. Some do better with shoes that have special stability characteristics, others not so much.
To find the best shoes for you, shop at a specialty running store with staff trained to match runners with the best-fitting shoes.
But don't put yourself completely in the hands of the experts. Research shows that runners are less likely to get injured when they choose the most comfortable shoe from a range of options—so listen to your feet, as well as the salesperson helping you. In addition to trying to avoid injury, beginners should focus on staying motivated. Consider signing up for an event, such as a 5K race. Many beginners find that the goal of crossing the finish line motivates them to keep running the way a weight loss goal does because it gives them a specific goal to work towards and a deadline to achieve it. You may initially view running outdoors for weight loss as nothing more than a way to lose a few pounds, but over time you may just fall in love with it forever.
How to breathe properly when running to lose weight
Oxygen is a powerful catalyst for burning fat. People who spend a lot of time outdoors don't have to put in much effort to lose weight. Therefore, whenever possible, you should run outdoors . In this case, it is necessary to monitor proper breathing.
How to breathe:
- It is important to breathe deeply . By using deep breathing techniques, sufficient oxygen is supplied to the body, which helps burn calories effectively and prevents dizziness and nausea.
- Breathing and steps must be aligned . If you can't do this, then you are running too fast. You need to slow down your running speed.
- Learn to breathe through your nose . This is especially important when the air is cold and dry. When you breathe through your mouth, dry air goes directly into your lungs and makes it difficult for them to function. The nose acts as a filter and also warms the air, which partially prevents the negative effects on the lungs.
