Among all physical activities, running is one of the most effective options, including for weight loss. This is due to the fact that almost all muscle groups receive a load, and the respiratory and cardiovascular systems are also trained. To achieve results, you need to know how to run for weight loss. With regular training, you can significantly speed up your metabolism, as well as start the process of burning fat. You can run both in the morning and in the evening, because it all depends on the person, that is, when he has the strength and time to train. According to studies, there are two peaks of activity: the period from 11 to 12 and from 16 to 18.
How to start running for weight loss?
Like any other exercise, running has its own rules that are important to consider, otherwise the result may not be.
How to run to lose weight legs and buttocks:
You need to start with a warm-up, which prepares the muscles and joints of the whole body. It is enough to spend 10-15 minutes. Perform tilts, turns, lunges and jumps. After warming up, you should feel warmth throughout the body.
It is important to choose the right mode for training. Beginners should start by jogging for 15-20 minutes. The pace should be chosen so that you can speak without choking. Go for a run twice a week. When the body gets used to it, the time can be increased, gradually approaching an hour, or even more.
Understanding how to run correctly, it is worth disassembling the running technique for weight loss, focusing on breathing. Many beginners hold their breath and this is a serious mistake. It is best to use this technique: after four steps, inhale, and then, after four steps, exhale. Inhale through the nose and exhale through the mouth.
It is important to choose the right shoes and clothing for running, as it should be comfortable. If after the first workout there is pain in the foot, then the shoes are not chosen correctly. It is important that the shoes have a thick and springy sole with arch support. Clothing should not hinder movement, and the fabric should be light and permeable.
To properly run for weight loss in a month, control your heart rate, as this is important for burning calories and minimizing the risk of injury. For effective training, the lower limit of the pulse should be calculated using the following formula: (220 – age) * 0.6, and to calculate the upper limit must be multiplied by 0.8. Your best bet is to get a heart rate monitor.
When figuring out how to run in the mornings or evenings for weight loss, you need to talk about choosing a place for jogging. Choose places away from highways, for example, a park or square. The ideal option is a dirt road.
Be sure to bring a bottle of water with you to your workout. Experts recommend every 5 minutes. wet throat with water.
Speaking on the topic – how to run in the evenings for weight loss, you should pay attention to interval running, which is considered the most effective. The point is that a person first runs as fast as possible, and then, reduces the pace to an easy run or even a fast walk. While running at a fast pace, the body begins to efficiently use the supply of carbohydrates, and then the accumulated fats. With acceleration, the metabolism improves. There are three types of interval running:
Interval sprint – alternating fast and slow running.
Tempo running – overcoming long sections at a fast pace.
Repeated run – you need to run until you feel very tired and short of breath, and then, the pace decreases to restore breathing.
To achieve results in losing weight through running, it is important to adhere to proper nutrition.